Running is one of the best things you can do for your body. It's also one of the most demanding. Whether you're training for your first 5K or preparing for a marathon, the repetitive nature of running creates specific patterns of tension, imbalance and injury risk that build up over time — often before you even notice them.

Sports massage addresses these directly. Used well, it doesn't just help you recover — it helps you perform better, stay injury-free and extend your running career. But timing matters, and most runners leave it too late.

What running actually does to your body

Every stride places significant load through your calves, hamstrings, hip flexors, IT band and lower back. Over the course of a training block — particularly as mileage increases — this accumulates. Muscles tighten, movement patterns shift, and the body starts compensating. This is where most running injuries come from. The calf strain, the IT band pain, the knee niggle — these rarely appear from nowhere. They're the result of weeks of accumulated tension finally reaching a tipping point.

Sports massage works by releasing that tension before it becomes a problem, restoring proper movement patterns, and addressing the muscle imbalances that running naturally creates.

When should runners book?

During a training block

Regular maintenance massage — every two to four weeks during a training build — is the most effective way to use sports massage as a runner. Sessions during this phase focus on keeping your muscles in good working order, addressing tightness before it develops into a problem, and helping you absorb training load more effectively.

Before a race

A well-timed pre-race massage can reduce muscle tension, improve range of movement and help you arrive at the start line feeling looser and more prepared. The key word is well-timed — ideally 5 to 7 days before a major event, not the day before. A massage too close to race day can leave you feeling temporarily fatigued as the body responds to treatment.

After a race

Post-race massage is one of the most underused tools in recovery. Coming in within 48 to 72 hours of a race helps flush out metabolic waste, reduce soreness and speed up your return to training. After a marathon especially, the difference in recovery time between those who have post-race massage and those who don't is significant.

When something feels wrong

If you're experiencing tightness, a niggle or a recurring issue — book immediately. Don't wait until it becomes an injury. Early intervention is almost always faster and more effective than treating an established problem.

Common running injuries sports massage helps with

• IT band syndrome — tightness and pain on the outer knee, caused by a tight IT band and hip imbalance
• Shin splints — overload of the tibialis anterior, common in runners increasing mileage quickly
• Calf strains and tightness — one of the most common issues in distance runners
• Hamstring tightness — often a sign of hip flexor imbalance rather than a pure hamstring problem
• Plantar fasciitis — heel pain caused by tension in the calf and plantar fascia
• Lower back pain — common in runners with tight hip flexors and weak glutes

What happens in a session

Your first session begins with a short assessment — understanding your training load, any current issues and what your body needs. Treatment then focuses on the areas most relevant to your running: typically the calves, hamstrings, hip flexors, glutes, IT band and lower back.

Sessions are 60 or 90 minutes. For runners in active training, the 90-minute session is recommended — it gives enough time to work thoroughly across the legs, hips and lower back in a single appointment, producing better and longer-lasting results.

Any post-treatment soreness is normal and usually fades within 24 hours. Most runners feel noticeably better the following day.

How many sessions do runners need?

For maintenance during a training block, one session every two to four weeks is typically sufficient. For an acute injury, two to three sessions close together — ideally within one to two weeks — produces the fastest resolution. If you're preparing for a specific event, a programme of sessions throughout your training build delivers the most thorough results.

It's one of the most common questions I get when people call to book: "Should I go for sports massage or deep tissue?" The honest answer is that in practice, most sessions draw on both — but understanding the distinction helps you know what to ask for and what to expect.

Sports massage — what it means

Sports massage is a broad term that describes massage designed around the demands of physical activity. It typically involves a combination of techniques — Swedish massage, deep tissue work, trigger point therapy, stretching — applied with the goal of improving performance, supporting recovery and addressing the specific muscle imbalances that athletic activity creates.

It's not just for elite athletes. The "sports" in sports massage refers to the approach — systematic, targeted, focused on function — rather than the client. Desk workers, drivers and people with sedentary lifestyles often benefit from the same functional approach because their bodies develop the same kind of imbalances (just from different causes).

Deep tissue massage — what it means

Deep tissue massage refers specifically to work that targets the deeper layers of muscle and connective tissue. It uses slower, more deliberate strokes and more focused pressure to reach tissue that lighter techniques can't effectively address. It's particularly effective for chronic tension, areas of long-standing tightness, and muscle groups that have built up significant adhesions over time.

Deep tissue isn't automatically harder or more painful than sports massage — it's about working with appropriate depth for the tissue that needs addressing, not applying maximum pressure across the board.

How they overlap in practice

A skilled sports massage therapist uses deep tissue techniques as part of their toolkit. A deep tissue massage therapist often takes a sports-informed approach to assessment and treatment planning. In practice, the most effective sessions are those that use whatever combination of techniques is most appropriate for your body at that time — which is exactly how sessions at Supreme Sports Therapy work.

When you book, rather than worrying about the label, focus on describing what you're experiencing and what you want to achieve. That gives me the information I need to use the right approach for you.

If you've never had a sports massage before, it's natural to have questions. What happens? Does it hurt? What should you wear? Here's exactly what to expect from start to finish.

Before your session

You don't need to do anything special to prepare. Wear or bring comfortable clothing you can move in — shorts and a t-shirt work well for most treatments. Avoid a heavy meal in the hour before, and drink water beforehand so you're hydrated. If you have any medical conditions, injuries or areas of concern, make a note of them to mention at the start.

The assessment

Your first session begins with a short consultation. I'll ask about what brought you in, any current issues, your activity level, and what you want to get out of the session. This typically takes 5–10 minutes and shapes the entire treatment that follows — it's what makes the difference between a generic massage and one that actually fixes the problem.

The treatment

Treatment takes place on a professional massage table. You'll be covered by towels throughout, with only the area being worked on exposed. Pressure is applied directly to the muscles — it may feel intense in areas of tightness but should never be genuinely painful. You can and should tell me at any point if the pressure is too much — it will be adjusted immediately.

After the session

Some clients feel immediate relief. Others notice mild soreness for 24–48 hours as the muscles respond to treatment — this is normal and a sign the work is being done. Drink water afterwards, avoid intense exercise for the rest of the day, and most clients feel noticeably better by the following morning.