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I've been training for a marathon. What treatments will help before the big day?
When you are in training it is vital that you treat your body carefully – running a marathon is not something to be taken lightly – it is rigorous, demanding and potentially damaging. However, it can be a rewarding and challenging experience too.
Massage can be a beneficial part of marathon training, but the costs and benefits need to be carefully monitored. Some people choose to routinely receive massages during training, but if you don't, you have to consider the optimum time to receive one.
It isn't recommended to get a massage any later than two weeks before the race, even if massage has been part of your regular training. Once you begin the "tapering" element of training (reducing your mileage in the three weeks prior to the race, giving your body and mind time to repair and prepare), it's best to take it easy -- remember, a deep tissue massage has a similar effect on your muscles as a vigorous workout.
Before this time, a carefully administered deep tissue massage, sports therapy massage or "muscle-ease" massage can be beneficial. Deep tissue massage encourages the circulation of lymph, and optimum lymphatic drainage can prevent and relieve inflammation.
It is imperative that your massage therapist is aware that you are training for a marathon; supply as much information as you can so your therapist can tailor your treatment accordingly.
Massage can be therapeutic and restorative after you've completed your run but, again, be careful and gentle with your body. You've just put yourself through an awful lot, so make sure you take it easy and keep your therapist informed of what you've done and any areas of concern -- they are there to help!
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