Nutrition

Training for a marathon is a huge physical and mental challenge, and your body goes through a lot in the process. Whether you're gearing up for your first 26.2 miles or you're a seasoned runner chasing a PB, massage therapy can be a powerful tool to enhance your performance, prevent injuries, and speed up recovery. Let’s break it down! The Benefits of Massage for Runners During Training: Regular sports and deep tissue massage helps prevent injuries by improving flexibility, boosting circulation, and optimising muscle function. It also reduces soreness from intense workouts, allowing you to train harder and recover faster. Pre-Race: A pre-race massage loosens tight muscles, enhances mobility, and promotes relaxation — so you feel lighter, more energized, and ready to tackle race day. Post-Race: After crossing the finish line, post-race massage is essential for reducing stiffness, flushing out toxins, and speeding up muscle repair. It helps you bounce back faster and feel refreshed, even after pounding the pavement for hours. Pro Tip: Our therapist Mike, a marathon and ultra-marathon runner himself, recommends booking a massage twice a month, starting 8 weeks before race day for the best results. 10 Essential Tips for Marathon Success Want to cross the finish line strong and injury-free? Here’s a well-rounded approach to marathon training: 1) Follow a Training Plan: Gradually build your mileage, include long runs, speed work, and don’t skip rest days. 2) Listen to Your Body: Recovery is just as important as running — avoid overtraining! 3) Fuel Properly: Eat a balanced diet rich in carbs, protein, and healthy fats. Stay hydrated. 4) Invest in Good Running Shoes: Get professionally fitted to prevent injuries and ensure comfort. 5) Practice Race-Day Nutrition: Test energy gels, drinks, and snacks during long runs to find what works for you. 6) Strength & Mobility Training: Add squats, lunges, and core exercises to prevent imbalances and injuries. 7) Stretch & Use Recovery Techniques: Incorporate foam rolling, stretching, and regular sports massage which can help with muscle recovery and flexibility 8) Taper Before Race Day: Gradually reduce mileage in the weeks leading up to your marathon to allow your body to rest and peak on race day. 9) Get Enough Sleep: Quality rest is crucial for muscle recovery and peak performance. 10) Stay Positive & Enjoy the Process: Trust your training and celebrate the journey — not just race day! Mike’s Expert Tips for Runners Know the Signs of Injury & Fatigue: Pay attention to your body. It’s normal to feel tired, but persistent pain or exhaustion could signal an injury. Embrace Breaks When Needed: Life happens! If you need to pause training for injury or fatigue, don’t stress — sometimes rest is the best form of progress. (Hint: it’s a perfect time to book a massage!) Recovery Food Hack: After long runs, refuel with chocolate ice cream! — it’s a tasty balance of carbs and protein for muscle repair 🌸 Special Spring Marathon Offer We’re here to support your marathon journey from start to finish! FREE 30-Minute Sauna with every 45-minute+ massage booking for marathon runners. (Just show proof of race entry to claim this offer.) Call us at 020 3417 6108 or book online to schedule your session! Whether you’re chasing a personal best or just hoping to cross the finish line feeling strong, incorporating massage therapy into your marathon training plan can make a world of difference. Let us help you train smarter, recover faster, and enjoy every step of the journey. 🏁 See you at the finish line!