Everybody I’ve spoken to agrees that a good sports massage feels great, but does it really help your running?

Research has found that, in the short term, sports massage doesn’t improve measures of performance (strength, and performance). It also doesn’t doesn’t reduce muscle fatigue. To further compound this the findings compared doing thing, rather than light stretching, yoga and light exercise.

That’s the negative news out the way. So if this is the case, why is such as big industry?

Sports Massage Benefits

Massage helps athletes runners overall muscle health by giving them chance to identify areas of tension and addressing them before an injury occurs. Massage increases tissue flexibility and muscle relaxation, improves range of motion and relieves trigger points. In summary, these benefits help a runner remain active, optimise their training, and push performance. Here are some key benefits:

1. Relieving tightness/tension – A sports massage will stretch and lengthen your muscles in a much deeper and possibly more specific way than when you stretch after your run.
2. Improving blood flow – When blood flow to a particular area is increased and improved, healing can take place and so the fatigued or injured muscles are rejuvenated.
3. Increasing flexibility – With increased flexibility your range of motion and the mobility in your joints will be improved. This could well then reduce the chance of an injury occurring or re-occurring.
4. Breaking down scar tissue – When scar tissue is left to repair by itself it will form a criss-cross pattern rather than the healthy linear formation. Massage can be utilised to promote the healthy formation of scar tissue. A build up of scar tissue can cause tightness and weakness in the muscles. Massage will help to break down the scar tissue, promoting correct, strong scar formation in the muscle.

How does a massage help to prevent injury?

A good Massage Therapist will be able to prevent injury in a number of different ways. They can identify if you are training correctly and using the correct shoes. From understanding your training, i.e. surfaces, distances, sessions, the Massage Therapist will be able to release the areas of tension that would otherwise develop into an injury and give you training advice.

Is there a good time to get a sports massage? Research suggests It’s better to get a massage later in the day. Try to avoid immediately after you’ve done a long run or hard workout, also my research was quite contradictory.

What to do if you can’t get a sports massage?

If you can’t find a good Massage Therapist then you should continue (or start) good practices. This can consist of foam rolling, light stretching, yoga and a massage gun as general areas to focus on.

What to do after a massage?

Immediately after a massage, you should drink lots of water to get hydrated. This will help to flush out all those toxins that the massage has removed from your muscles. For maximum benefit rest after a massage, or at least don’t do a tough session. Think of your massage as an intense training session, so give your body time to recover and repair.

The post Should I get a Sports Massage? appeared first on Run Tall.

A simple yoga for runners routine loosens tight spots, strengthens weak areas, and makes you a better, less injury-prone runner. Recognising the benefits of yoga can have on both the runner’s body (improved flexibility, range of motion, muscular strength) and mind (more focus, less stress) is great to understand.

Why is running for yoga so important?

It’s no secret that runners develop tight hips, glutes, quads, and hamstrings. That repetitive running stride will create chronically tight areas, leaving you walking like a tin man in the mornings!

Yoga is the perfect activity for runners. It relieves soreness and tension in your hardworking muscles and restores range of motion so you can run better the next time you hit the road. A strong core reduces your risk of injury, keeps your running form in check, and helps prevent late-race fatigue.

Yoga will help build strength of all the core muscles, including those that lay deep within the body that crunches and other core work often don’t reach.

How often should I do yoga for runners?

A great yoga routine gives your body time to warm up, moves into deeper stretches to create flexibility and muscle release, and finishes with gentle movement and a long rest to allow the body time to integrate the work you’ve done.

I recommend yoga after a run or on a rest day. You need to be aware though, it’s likely to be uncomfortable at first but give it time. Ease into each position, and never push to the point of pain. As you continue to do this routine, you’ll notice the improvement and improved flexibility 🙂.

Yoga is accessible to everyone and is perfect to do in your own space if you’re self-conscious. Find a good Yoga for runners routine on YouTube and away you go!

Remember, consistency is key. So get into a good routine, find what works for you and reap the benefits! There is no silver bullet, it’ll take time and consistency! 😎

Can you recommend any yoga for runners videos?

Well, yes I can – this is my go-to which I revisit every month or so to check in on my mobility. Here is the direct link.

For more help on stretching read my post on Running Stretches, how to loosen up before your run!.

The post Yoga for Runners, increase your mobility appeared first on Run Tall.

It doesn’t help that the thinking on running stretches has changed over time. Guidance on the type of stretching has also evolved, with a shift toward dynamic movements instead of the static bend-and-touch-your-toe type of stretch. But many runners are creatures of habit and don’t often adapt routines they’ve developed over time.

It’s never too late though to start stretching properly!

Why are running stretches so important?

Before asking muscles to suddenly increase their activity, it’s important to prepare them. When seated, many of our muscles contract or shorten because of the position. But during running, these muscles are stretched. If the shift from sitting to running is done too quickly, you’re asking for trouble!

Should you stretch before every run?

Yes. Stretching is very important prior to running. However, the generic term “stretching” includes different types of exercises. Ideally, your pre-run warm up should include some dynamic activity that replicates the motions of your workout. This allows the muscles to be slowly stretched in a controlled manner. These can be done either before you start your run, or after five to 10 minutes of a gentle jog. 

What is dynamic stretching and why is it better than static stretching before a run?

Static stretching is reaching down to touch your toes, or stretching your arm across your body to stretch your shoulder. Typically, these stretches are held at the point of mild discomfort for at least 30 seconds.

Static stretching though does not have the desired effect. This means that you aren’t preventing injuries, and in fact, there is some evidence that it can actually negatively affect workouts.  

Alternatively, dynamic stretching involves performing gentle repetitive motions in a way that gradually increases motion, circulation, and muscle length. Arm swings that start small and gradually increase to become bigger are a good example. When these replicate the activity that you are about to perform, such as running, they allow the muscles to stretch and the blood flow to those areas to be optimised.

The best dynamic running stretches

1. Side lunge

Stand with a wide stance (greater than your hip/shoulder width) but not so wide that you feel a stretch. With both feet pointing forward, bend your left knee, allowing your hips to sit backwards, and shift your weight to over your right foot as you step to the right. As you move, keep your upper body upright and your core engaged. Then return to standing. Repeat this for 10 reps, then switch sides. This targets the hip abductors/adductors, and engages the core stabilizing muscles. Google Images Link.

2. Glute and piriformis activation

Standing straight in a balanced position, shift your weight to your right leg. Lift your left ankle upwards and bring it across your right leg (like sitting cross-legged in a chair). Grasp the left ankle with your hands to feel a stretch. Hold for approximately three seconds, then release the left ankle. Then, do the same thing with your right side. Repeat this, alternating legs over 25 yards at a slow, walking pace. This targets the gluteus and piriformis muscles.Google Images Link.

3. Arm swings

Standing in a stable position, using both arms at once like a windmill, start to swing the whole arm such that it comes up straight in front of you and then around behind you. Start with small circles and gradually allow momentum to build, increasing the size of the arm swing. You may also gradually change the angle of the swing to come more in front of you. Do this for 30 seconds. This stretch targets the muscles of the shoulder, chest, and upper back that are involved with arm-swinging during running.Google Images Link.

4. Bent-knee forward swing

Stand alongside a wall or fence for support. Stand stably on your right leg. Then bend your left knee upwards in front of you to a 90-degree angle. Keeping your hips pointing forward, drive the knee up toward your chest, then extend it straight out behind you. Repeat 10 times then switch legs. This targets the hip flexors.Google Images Link.

5. Straight-leg lateral swing

Stand with a wall or a fence to one side, using it for support. Stand stably on your right leg. Then lift up your left leg to swing it out to the left, then across your body to the right side just in front of your body, using smooth, fluid motion, keeping your hips pointing forward. Repeat 10 times then switch legs. This targets the hip abductors and adductors.Google Images Link.

Should you also do running stretches after your run?

Yes. During exercise, the heart rate rises to deliver oxygen to the muscles. Stretching allows the heart rate to gradually decrease and return to normal. After a vigorous run, muscles will also be full of lactic acid. Stretching helps the blood flow to the muscles to remove the lactic acid, which improves recovery. Stretching after a run helps to relax any muscles that may have gotten tight from exertion, and this can help to prevent pain and stiffness later.

I hope this post has provided food for thought and you’ll look to mix up your running stretching routine.

For further reading, see my other posts on How can I prevent getting a running injury? and Strength exercises for runners 😎

The post Running Stretches, how to loosen up before your run! appeared first on Run Tall.