{"id":17959,"date":"2023-05-13T21:39:00","date_gmt":"2023-05-14T01:39:00","guid":{"rendered":"https:\/\/www.zeel.com\/blog\/?p=17959"},"modified":"2023-11-04T11:45:57","modified_gmt":"2023-11-04T15:45:57","slug":"how-to-incorporate-massage-into-marathon-training","status":"publish","type":"post","link":"https:\/\/www.zeel.com\/blog\/fitness-training\/how-to-incorporate-massage-into-marathon-training\/","title":{"rendered":"How to Incorporate Massage Into Your Marathon Training Plan"},"content":{"rendered":"\n

Whether it\u2019s your first or your 26th go at the marathon distance, you know that just the training itself feels like a marathon sometimes. Your mind is filled with the logistics of how and when to get those 20-milers in, what and when to eat, and which clothes will cause the least chafing. And that\u2019s just the mental. You\u2019ll run hundreds of miles over the course of your training.<\/p>\n\n\n\n

But do you have regular massages<\/a> on your training plan? You should. Not only does massage help you recover physically, but hey, it can alleviate the mental stress of constantly thinking about the big goal ahead of you. Here are the why\u2019s and how\u2019s of integrating massage into your running.<\/p>\n\n\n\n

Why Should Runners Get Massages?<\/h2>\n\n\n\n

If you\u2019re looking for another reason to justify your massage, try science. According to a recent study, getting a massage after strenuous activity (like, say, a 20-miler) significantly decreases delayed onset muscle soreness<\/a> (DOMS.) If you\u2019ve ever had to skip a run because your legs are too sore after a hard workout, you know what DOMS is.<\/p>\n\n\n\n

Massage will reduce inflammation, but contrary to popular belief, it will not<\/i> flush out lactic acid. This bodily byproduct is only produced during anaerobic exercise (read: sprinting), not long distance running. What massage does<\/i> do to reduce soreness is reducing the presence of cytokines, which contribute to inflammation. Without the inflammation, the body can adjust to increased demands of exercise.<\/p>\n\n\n\n

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Book a Massage at Home<\/a><\/div>\n<\/div>\n\n\n\n

When Should Runners Get Their Massages?<\/h2>\n\n\n\n

If you\u2019re anything like this marathoner, your brain is constantly running different scenarios \u2014 How will this workout affect my training? How will this sleepless night affect my training?<\/em> When will a massage provide the most relief without<\/i> compromising my training??<\/em><\/p>\n\n\n\n

Great questions.<\/p>\n\n\n\n

Most marathon training plans are set up in \u201ctraining blocks\u201d of approximately three weeks. In each of these blocks, runners increase distance for three consecutive weeks, then take what\u2019s called a \u201cstep-back week,\u201d where they reduce their mileage in order to prepare their bodies for the next, tougher phase of training. If this is the kind of plan you\u2019re following, after the long run is the perfect time for a massage. Too tired to even think of leaving the house? Consider a massage at home!<\/p>\n\n\n\n

What kind of massage is right for you?<\/h2>\n\n\n\n

You\u2019re fitting marathon training into an already busy schedule; you don\u2019t have time to also research the different kinds of massages best for runners, so we\u2019ll break it down for you.<\/p>\n\n\n\n