Massage in Marathon Training

Massage therapy can be a valuable component of recovery for marathon runners, addressing both the physical and physiological demands placed on the body during long-distance training and racing. Repetitive loading and prolonged muscle contraction can leave soft tissues fatigued, dehydrated, and stiff. Massage helps improve local circulation and fluid exchange within muscles and fascia, supporting tissue hydration by encouraging the movement of water and nutrients into areas stressed by endurance running. Better-hydrated tissues are more resilient and better able to tolerate load, which can reduce post-race soreness and support more efficient recovery between training sessions.

In addition to hydration, massage enhances tissue extensibility by reducing excessive muscle tone and addressing adhesions or restrictions within the myofascial system. By improving the ability of muscles and connective tissues to lengthen and glide, massage can help restore normal range of motion and decrease feelings of tightness that often follow long runs. Improved extensibility may also contribute to more efficient movement patterns, helping runners return to training with less compensatory strain on surrounding joints and tissues.

Massage also plays an important role in regulating the nervous system, particularly by stimulating the parasympathetic “rest and digest” response. Marathon training places significant stress on the sympathetic nervous system, keeping the body in a heightened state of alert. Massage encourages relaxation, lowers stress hormones, and promotes deeper breathing, all of which help shift the body toward parasympathetic dominance. This nervous system response supports overall recovery by improving sleep quality, reducing perceived fatigue, and creating an internal environment that allows tissues to repair and adapt more effectively.

Curious to give it a try? Get “hands-on” with Finish Line Physical Therapy. Our Myofascial Massage + Movement session which utilizes the Gray Institutes’s Functional Soft Tissue Transformation (FSTT) method is a comprehensive soft tissue treatment that may also include some movement, depending on the specific needs of each person. Through soft tissue manipulation, massage, and movement, we will identify and resolve restrictions and any dysfunction that may be hindering your performance.