Training for the Great North Run? Here's How Sports Massage Can Help

Training for the Great North Run? Here’s How Sports Massage Can Help

Whether you’ve signed up for the Great North Run, The Lap around Windermere, or any other running event, you’ll probably spend months building your fitness, increasing your mileage, and squeezing training runs into an already busy schedule.

But while most runners focus on the training itself, recovery often gets pushed down the priority list.

That’s where sports massage can play a valuable role.

Many runners book a sports massage when something starts to hurt, but regular treatment can also help manage the aches, niggles and muscle tightness that naturally build up during training. The question is: does it actually work, and what does the research say?

Training Takes Its Toll

As race day gets closer, training sessions tend to get longer and more demanding. Whether you’re tackling intervals, hill sessions, long runs or strength training, your muscles are working hard and recovery becomes increasingly important.

It’s common for runners to experience:

Tight calves
Achy hamstrings
Sore glutes
Stiff hips
Tight lower backs
General fatigue after longer runs

None of these necessarily mean you’re injured, but they can make training feel harder than it needs to and affect how well you recover between sessions.

What Exactly Is Sports Massage?

Sports massage is a hands-on treatment that focuses on the muscles and soft tissues most affected by exercise.

Unlike a spa massage, the aim isn’t simply relaxation. Instead, sports massage is designed to address muscle tension, improve mobility and help the body recover from the physical demands of training.

Treatment may involve:

Deep tissue massage
Trigger point work
Soft tissue release techniques
Stretching
Movement assessment

No two sessions are exactly the same, as treatment is usually tailored to the individual and their training goals.

What Does the Research Say?

One of the biggest misconceptions about sports massage is that it somehow makes you fitter or faster.

Unfortunately, there’s no evidence that a massage will suddenly knock minutes off your race time.

A large review of research looking at sports massage found that it doesn’t significantly improve strength, endurance or athletic performance. What it can do, however, is help reduce muscle soreness and improve flexibility.

For runners, that’s actually pretty useful.

If your legs feel less sore after a tough session and you can move more comfortably during your next run, you’re more likely to stay consistent with your training. And consistency is what really improves performance over time.

Sports Massage and Muscle Soreness

We’ve all been there.

You smash out a long run on Sunday, feel great afterwards, and then spend Monday walking downstairs sideways because your legs are so sore.

This delayed muscle soreness, often called DOMS (Delayed Onset Muscle Soreness), is a normal response to training.

Research has shown that massage can help reduce the perception of soreness after exercise. While it won’t completely eliminate DOMS, many runners report feeling noticeably looser and more comfortable after treatment.

That can be especially helpful during peak training weeks when recovery time between sessions is limited.

Can Sports Massage Prevent Injuries?

This is probably the question we get asked most often.

The honest answer is that sports massage isn’t a magic shield against injury.

The biggest factors in staying injury-free are still things like:

Following a sensible training plan
Increasing mileage gradually
Strength training
Getting enough sleep
Managing recovery

However, sports massage can be a useful part of that overall picture.

Regular treatment can help identify areas that are becoming overloaded before they develop into bigger problems. It also gives runners the opportunity to discuss any niggles they’re experiencing and address them early.

Think of sports massage as maintenance rather than a cure-all.

When Should You Book a Sports Massage?

During Your Training Block

Many runners find that booking regular sessions throughout their training helps them manage the build-up of muscle tension and stay comfortable as mileage increases.

Before Race Day

If you’re having a massage before an event, timing matters.

A deep treatment the day before your race probably isn’t the best idea. Most runners benefit from a lighter session several days beforehand, allowing the body time to settle before the event.

After the Event

Whether you’ve completed the Great North Run, conquered The Lap, or achieved a personal best at another event, your body will need time to recover.

Sports massage can be a useful part of your recovery plan alongside good nutrition, hydration, sleep and gentle movement.

The Bottom Line

Sports massage won’t replace training, strength work or a good recovery routine.

What it can do is help manage muscle soreness, improve flexibility and keep your body feeling more comfortable throughout a demanding training programme.

For runners preparing for events like the Great North Run or The Lap, that can make a real difference.

The goal isn’t simply to get to the start line. It’s to arrive there feeling healthy, confident and ready to enjoy the event you’ve worked so hard for.

If you’re currently training for an upcoming race and finding that the miles are starting to take their toll, sports massage could be a valuable addition to your recovery toolkit.