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Race Ready: Why Massage Should Be Part of Every Event Training Plan (And how it could be your secret weapon on race day)

Whether you're training for your first 5k or tackling your tenth triathlon, your body is going through a lot. Every stride, pedal stroke, and lap in the pool pushes your muscles harder, tests your endurance, and chips away at your reserves.


That’s why the smartest athletes - from elite runners to weekend warriors - treat massage therapy as part of their training, not just a luxury.


In this blog, I’ll break down why massage matters before a big event, how it works, and how you can use it to stay injury-free, improve performance, and recover faster.




WHY MASSAGE DURING TRAINING MATTERS?


Massage therapy doesn’t just “feel good.”

It's a targeted, evidence-based intervention that can help you:


Reduce muscle soreness

Studies show that massage can significantly reduce delayed onset muscle soreness (DOMS), particularly when used within 48 hours of exercise [1].

Improve circulation and tissue oxygenation

  • Better blood flow helps deliver nutrients and remove waste from your muscles, which supports healing and training adaptation [2].


Enhance flexibility and range of motion

  • Tight hips? Stiff calves? Massage loosens fascia, reduces muscle adhesions, and restores joint mobility - essential for smooth, efficient movement.

Decrease risk of injury

  • Consistent massage can identify problem areas before they escalate, keeping you on track with your training plan.

Support your nervous system

  • Massage has been shown to decrease cortisol (your stress hormone) and increase serotonin and dopamine, helping you feel more mentally prepared [3].


TL;DR: Massage helps your muscles do more, hurt less, and bounce back faster - so you can train hard and smart.



EVENT PREP: WHEN SHOULD YOU BOOK IN?


Massage is most effective when it’s done regularly in the lead-up to your event - not just the day before. Here’s a general guide:


Training Phase

Massage Frequency

Focus

4–6 Weeks Out

Every 1–2 weeks

Releasing tension, maintaining tissue health

1–2 Weeks Out

Weekly

Targeting fatigue, managing minor niggles

Final Week

Light session 3–5 days pre-event

Encouraging relaxation, gentle flushing

Post-Event

Within 1–3 days

Recovery-focused, DOMS relief


Massage doesn’t replace good training or proper nutrition

- but it can amplify the results of both.



BENEFITS OF PRE-EVENT MASSAGE FOR ATHLETES


Whether you're a runner, cyclist, swimmer, or gym-goer, here's what pre-event massage can help you with:


Injury Prevention

Massage addresses tightness, imbalance, and compensation patterns that could otherwise lead to strains or tears.

Body Awareness

Regular treatment helps you tune into your body’s signals. You’ll learn which areas are tight, overused, or under-engaged - and how to manage them.

Improved Performance

Flexible muscles are more efficient, require less energy to move, and allow you to train with better form and less fatigue.

Mental Clarity

Massage supports your parasympathetic nervous system - the part responsible for rest and repair - helping reduce pre-event anxiety and support sleep.



WELLNESS TIPS TO MAXIMISE YOUR TRAINING


Pair your massage plan with these tips for a full-body approach to performance:


Mind Your Mind

Stress impacts training more than most people realise. Incorporate mindfulness, deep breathing, or just carve out downtime to reset.

Stretch Daily

Focus on calves, hamstrings, glutes, hip flexors, quads, and your back. Don’t overstretch - aim for mobility, not pain.

Hydrate Like It’s Your Job

Your fascia and muscle cells need water to function. 2–3L a day is a good baseline (more if you’re training in heat).

Respect Recovery

Your gains happen during recovery - not training. Sleep 7–9 hours a night, and taper your training volume in the final week.

Book Consistent Massage

Early and regular is key. Don’t wait until your body is already in pain.



WANT TO GO THE DISTANCE?


At Flexion & Flow, I work with athletes of all levels to help them perform, recover, and feel good doing it. Together, we can build a customised massage plan leading up to your race - one that supports your goals, adapts to your training load, and gets you feeling confident when the big day comes.


Whether you’re aiming to beat a personal best or just want to cross the finish line smiling, massage can help you get there - in one piece, and feeling good.


Let’s get you race-ready.





Or get in touch and I’ll help structure a plan that fits your schedule.



References:

  1. Zainuddin, Z. A., et al. (2005). "Effects of massage on delayed-onset muscle soreness, swelling, and recovery of muscle function." Journal of Athletic Training.

  2. Weerapong, P., Hume, P. A., & Kolt, G. S. (2005). "The mechanisms of massage and effects on performance, muscle recovery and injury prevention." Sports Medicine.

  3. Field, T. (2016). "Massage therapy research review." Complementary Therapies in Clinical Practice.

 

 
 
 

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