Pre-run vs post-run massage: what's best for recovery?

It's a debate as old as sports massage itself: should you get treatment before or after your run?

The frustrating (but honest) answer is: it depends on what you're trying to achieve.

Pre-run massage and post-run massage have completely different purposes, benefits, and timing considerations. Get it wrong, and you might actually hinder your performance or recovery. Get it right, and massage becomes a powerful tool in your training arsenal.

Let me break down exactly when to book, what to expect, and how to time your massage for maximum benefit.

Pre-run massage: what it's for and when to book

Pre-run (or pre-event) massage isn't about deep treatment or fixing problems. It's about preparation, activation, and getting your muscles ready to perform.

The purpose of pre-run massage:

• Increase circulation to muscles you're about to use

• Improve flexibility and range of motion

• Activate muscles and prepare them for activity

• Reduce pre-race nerves and mental tension

• Address any minor tightness without causing soreness

Think of pre-run massage as a warm-up, not a treatment. We're priming your body for what's ahead, not trying to fix chronic issues or break down adhesions.

When to book pre-run massage:

This is crucial: 3-7 days before your event or hard training session – ideally 5-7 days out.

Never book deep treatment massage the day before or day of a run. You want the benefits (loose muscles, good range of motion, feeling prepared) without any residual soreness that could affect your performance.

What a pre-run massage looks like:

Pre-event sessions are lighter and more dynamic than your regular maintenance massage:

• Moderate pressure (not deep tissue work)

• Focus on major muscle groups you'll be using

• Dynamic stretching and movement

• Shorter session duration (30-45 minutes typically)

• Energising rather than deeply relaxing

The goal is to leave feeling loose, activated, and ready – not deeply worked or sore.

Post-run massage: what it's for and when to book

Post-run massage is where the real recovery work happens. This is about helping your body repair, reducing muscle soreness, and getting you ready for your next training session.

The purpose of post-run massage:

• Flush out metabolic waste products (like lactic acid)

• Reduce muscle soreness and stiffness

• Improve circulation to support healing

• Break down tension and compensation patterns

• Speed up recovery time between sessions

• Address any niggles or issues that developed during your run

When to book post-run massage:

Timing is everything. Your muscles need time to start their natural recovery process before massage will be beneficial.

For regular training runs: Wait at least 24 hours after your session – ideally 48-72 hours if it was a particularly hard effort.

For races or very hard efforts: Wait 48-72 hours (2-3 days) before booking. Your muscles are more damaged after a race, and the acute inflammation needs time to settle before massage will help rather than hinder.

Why you need to wait:

Immediately after hard exercise, your muscles are inflamed and experiencing micro-damage (which is normal – it's how you get stronger). Massage too soon can actually interfere with this initial inflammatory response, which is a necessary part of healing.

Once the acute phase has passed (24-72 hours), massage genuinely helps by:

• Improving blood flow to deliver nutrients and remove waste

• Reducing residual tightness and soreness

• Preventing compensation patterns from becoming habitual

• Supporting the later stages of muscle repair

Many runners book post-run massage 2-3 days after a hard session or race, when they're past the worst of the immediate soreness but still feeling the effects.

What about massage during your regular training week?

Outside of specific pre/post event scenarios, when should you book your regular maintenance massage?

The best time: After your hardest training session of the week, with at least 48 hours buffer before your next hard effort.

For most runners, this means:

• Book for Friday or Saturday if your hard sessions are Tuesday/Thursday

• Book for Monday or Tuesday if you do long runs on Saturday

• Avoid booking the day before speed sessions, long runs, or races

This timing gives you maximum benefit:

• You're addressing the accumulated tension from your hard work

• You have recovery time before your next quality session

• You're not risking soreness that could affect important training

The "day before the race" panic booking

Let's address this one head-on because I see it all the time: you're feeling tight or nervous the day before a race, and you're tempted to book an emergency massage.

Don't do it.

Massage the day before a race is almost always a bad idea. Even relatively light treatment can leave you feeling worked, sore, or just "off" on race day. Your body needs time to process massage work, and you won't get that overnight.

If you're feeling tight the day before:

• Do gentle stretching and movement

• Go for a very easy shakeout run or walk

• Use a foam roller lightly

• Focus on hydration and sleep

• Trust your training

If you've been maintaining your body properly throughout your training block with regular massage, you'll be fine. One extra session the day before won't make you faster – but it could make you sorer.

The time to address tightness and niggles is during training, not the day before your event.

Pre-run vs post-run: which is more important?

If you had to choose (budget, time, or availability constraints), which should you prioritise?

For most runners: post-run massage is more valuable.

Here's why:

• Recovery is where adaptation happens

• Addressing issues after they develop prevents them becoming chronic

• Post-run massage has lasting benefits for your ongoing training

• Most runners can warm up effectively without massage

Pre-run massage is brilliant for specific events (your goal race, important competitions), but for day-to-day training, post-run recovery work gives you more bang for your buck.

The ideal scenario:

If you're training for a specific event and budget allows:

1. Regular maintenance massage every 2-4 weeks during training (post-run timing)

2. Pre-event massage 5-7 days before your race

3. Post-event massage 2-3 days after your race

This approach covers all bases: ongoing maintenance, race preparation, and post-race recovery.

What about massage on rest days?

Rest days are actually an excellent time for maintenance massage – you're not dealing with acute muscle damage, and you don't have quality training coming up immediately.

Benefits of rest day massage:

• Your body is primed for recovery work

• No risk of affecting upcoming training

• You can go deeper if needed without worrying about soreness

• Perfect for addressing ongoing issues or chronic tension

Many runners schedule their regular massage for a Monday or Friday rest day, giving maximum buffer from their hardest training sessions.

Listen to your body (but plan ahead)

While general timing guidelines are helpful, every runner is different. Some people recover quickly and can tolerate massage closer to hard efforts. Others need more buffer time.

Pay attention to:

• How sore you typically get from massage

• How your body responds to deep work

• Your training schedule and key sessions

• Your individual recovery patterns

And here's the most important thing: plan your massage appointments in advance rather than booking reactively when something hurts.

Regular, strategically timed massage is far more effective than emergency appointments when you're already injured or in crisis mode.

Quick reference guide

Pre-run massage:

• When: 3-7 days before event (ideally 5-7 days)

• Purpose: Preparation, activation, loosening

• Pressure: Light to moderate, dynamic

• Best for: Race preparation, pre-event nerves

Post-run massage:

• When: 24-72 hours after (ideally 48-72 for hard efforts/races)

• Purpose: Recovery, repair, addressing issues

• Pressure: Moderate to deep (depending on needs)

• Best for: Regular training recovery, post-race recovery

Regular maintenance:

• When: After your hardest weekly session, with 48+ hours before next quality session

• Purpose: Ongoing injury prevention, maintaining flexibility

• Pressure: Tailored to your needs

• Best for: Consistent training support

Ready to time your massage perfectly?

Now you know when to book for maximum benefit, let's get you on the treatment table at the right time for your training.

Based in Farnham, I work with runners at all levels – from parkrun regulars to marathon trainees – helping them train smarter, recover faster, and stay injury-free.

Get in touch we'll schedule your massage to support your training goals perfectly.