How Often Should Runners Get Sports Massage?

It's one of the most common questions I get asked as a sports massage therapist: "How often should I be booking appointments?"

The honest answer? It depends. Your ideal massage frequency isn't the same as the runner training next to you at parkrun, and that's absolutely fine. What matters is finding the rhythm that works for your body, your training, and your goals.

Let me break down the different scenarios so you can figure out what's right for you.

If you're in regular training (not building for anything specific)

Recommended frequency: Every 3-4 weeks

If you're running consistently but not ramping up for a particular race or event, monthly sports massage is your sweet spot for maintenance. Think of it like servicing your car – regular check-ins keep everything running smoothly and help you spot potential problems before they become injuries.

At this frequency, we can:

• Address any tension building up from your regular training

• Keep your muscles flexible and your range of motion optimal

• Prevent niggles from turning into injuries

• Support your overall recovery between runs

Monthly sessions work brilliantly for runners who want to maintain their fitness, enjoy their running, and stay injury-free without the intensity of race-specific training.

If you're training for a specific event (marathon, half marathon, 10K)

Recommended frequency: Every 1-2 weeks during peak training

When you're building towards a race, your body is under significantly more stress. Your mileage is higher, your intensity sessions are tougher, and your recovery needs more support.

During peak training blocks (usually 8-12 weeks before your event), fortnightly or even weekly sports massage can make a huge difference to how you feel and perform.

Here's why:

• Your muscles are working harder and accumulating more tension

• You're more susceptible to injury when training load increases

• Regular massage helps flush out metabolic waste and reduce inflammation

• You'll recover faster between hard sessions

• We can catch and address minor issues before they derail your training

I usually recommend starting with fortnightly sessions when you begin your structured training plan, then moving to weekly appointments during your highest mileage weeks (around 6-10 weeks before race day).

Pre-race and post-race massage timing

Pre-race massage: 3-7 days before your event

Timing is everything with pre-event sports massage. You want the benefits (reduced tension, improved flexibility, mental preparation) without the potential soreness that can come from deep tissue work.

Book your pre-race massage at least 3 days before your event – ideally 5-7 days out. This gives your body time to absorb the treatment benefits without any lingering tenderness on race day.

Pre-race sessions are typically lighter than your regular training massages, focusing on keeping muscles loose, addressing any last-minute niggles, and getting you feeling confident and ready.

Post-race massage: 24-72 hours after your event

After a race, your muscles need time to start their natural recovery process. Immediately post-race, they're inflamed, fatigued, and potentially damaged at a microscopic level. Massage too soon can actually interfere with this initial healing phase.

Wait at least 24 hours after your event – ideally 48-72 hours – before booking a post-race massage. By this point, the acute inflammation has settled, and massage can genuinely help:

• Reduce residual muscle soreness

• Improve circulation to support healing

• Break down any tension or compensation patterns

• Speed up your return to normal training

Many runners book a post-race massage 3-5 days after their event, when they're ready to start thinking about their next training block.

If you're recovering from injury

Recommended frequency: Weekly initially, then spacing out as you improve

If you're working through an injury (with clearance from your GP or physio), more frequent sports massage can support your recovery by:

• Reducing scar tissue formation

• Maintaining flexibility in surrounding muscles

• Improving circulation to the affected area

• Preventing compensation patterns

Start with weekly sessions during the acute recovery phase, then gradually space out to fortnightly and then monthly as you rebuild your running.

Always make sure you have medical clearance before booking massage for injury recovery, and I'm happy to work alongside your physio or other healthcare professionals to support your rehabilitation.

If you're just getting started with running

Recommended frequency: Every 4-6 weeks

If you're new to running or returning after a long break, your body is adapting to new demands. Monthly or six-weekly sports massage can help you through this adaptation phase by:

• Addressing the muscle soreness that comes with new activity

• Keeping you comfortable as your body adjusts

• Preventing overuse injuries common in beginner runners

• Supporting your motivation by keeping you feeling good

You might not need massage as frequently as more experienced runners initially, but having regular appointments gives you a checkpoint to assess how your body is coping and catch any issues early.

Signs you need to book more frequently

Even if you have a regular massage schedule, sometimes your body tells you it needs more support. Book an additional appointment if you notice:

• Persistent tightness that's not easing with your usual recovery methods

• New niggles or pain that's affecting your running

• Reduced range of motion or flexibility

• Compensating with your running gait

• Increased effort for the same pace

• Recovery taking longer than usual between runs

Don't wait until something becomes a full-blown injury. Sports massage is much more effective as a preventative tool than a reactive fix.

What about maintenance for non-runners?

If you're active but not specifically a runner – gym-goer, cyclist, general fitness enthusiast – monthly maintenance massage still works brilliantly for keeping your body in good condition and preventing injury.

The principles are the same: regular check-ins keep everything functioning well, prevent small issues becoming big problems, and support your overall wellbeing and performance.

The bottom line

There's no one-size-fits-all answer to massage frequency, but here's a quick reference:

• Maintenance/regular training: Every 3-4 weeks

• Event-specific training: Every 1-2 weeks during peak training

• Pre-race: 3-7 days before your event

• Post-race: 24-72 hours after (ideally 48-72 hours)

• Injury recovery: Weekly initially, spacing out as you improve

• New to running: Every 4-6 weeks

The best frequency is the one that fits your body, your training, your goals, and your budget. We can always adjust your schedule based on how you're feeling and what you're working towards.

Based in Farnham and wondering if sports massage could help your running? Get in touch to discuss the best approach for you.