You Ran The Marathon. Now The Recovery Begins.
Yesterday, thousands of runners took on 42.195 kilometres through Sydney in the TCS Sydney Marathon — now officially one of the Abbott World Marathon Majors. (TCS Sydney Marathon)
Whether you ran your first marathon, chased a PB or simply fought your way to that finish line, congratulations.
That is a huge achievement.
But today, your body may be giving you a fairly loud reminder of exactly what you asked it to do yesterday.
Sore quads. Tight calves. Heavy legs. Stiff hips. Tired feet.
Welcome to marathon recovery.
At Jackie’s Sports Massage, this is one of our busiest recovery periods of the year — and there is actually some very interesting science behind why massage can feel so good after a big endurance event.
What Happens to Your Muscles After a Marathon?
Running a marathon places an enormous repetitive load through the muscles of your legs, hips and trunk.
During those 42 kilometres, your muscles repeatedly contract while also absorbing force every time your foot hits the ground.
Your quadriceps, in particular, perform a lot of eccentric muscle work — meaning they are working while lengthening to control and absorb load.
That contributes to microscopic muscle disruption and the inflammatory response associated with post-exercise soreness.
This is where DOMS — Delayed Onset Muscle Soreness — comes in.
DOMS doesn’t necessarily hit the moment you cross the finish line. Muscle soreness often becomes more noticeable during the following day or two.
And no — that soreness isn’t simply “lactic acid sitting in your muscles.”
That old explanation has well and truly had its day.
So What Does The SCIENCE Say About Massage?
Massage has been studied extensively as a recovery strategy after strenuous exercise.
One systematic review and meta-analysis looking specifically at sports massage found that although massage does not appear to directly improve athletic performance, it can provide some benefit for flexibility and delayed onset muscle soreness. (PubMed)
Another large review comparing different post-exercise recovery techniques found massage particularly effective for reducing DOMS and perceived fatigue following exercise. (PubMed Central (PMC))
That distinction is important.
Massage isn’t magically rebuilding your muscles overnight.
But it can help you feel less sore, less stiff and more comfortable while your body carries out its natural recovery process.
And after 42.2 kilometres, that matters.
Post-Marathon Massage Can Help With Muscle Soreness
Research has repeatedly found reductions in perceived muscle soreness following massage after strenuous exercise.
For a marathon runner, that can translate into something much more practical:
- Getting out of bed a little more comfortably
- Walking downstairs without questioning every decision you’ve made
- Moving your hips and legs more freely
- Reducing the feeling of heavy, tired muscles
- Simply feeling more like a functioning human again
Sometimes recovery isn’t about getting back to training as quickly as possible.
What About Blood Flow and “Flushing Out Toxins”?
This is where I like to keep things honest.
You’ll often hear massage described as “flushing lactic acid” or “removing toxins.”
That is an oversimplification, and it isn’t the reason I recommend massage after a marathon.
Your body has its own highly sophisticated systems for processing metabolic by-products.
The stronger evidence around post-exercise massage is around reducing perceived soreness, reducing fatigue and helping people feel more comfortable and mobile during recovery. (pmc.ncbi.nlm.nih.gov)
That might sound less dramatic than “detoxing your muscles,” but it’s actually much more useful.
Your Nervous System Has Run a Marathon Too
Recovery isn’t purely muscular.
Anyone who has trained seriously for a marathon knows how much mental and nervous-system energy goes into it.
Months of early mornings.
Long runs.
Training schedules.
Nutrition.
Race-day nerves.
Then the enormous physical and emotional high of the actual event.
At JSM we have always believed in nervous-system-first recovery alongside good sports and remedial treatment. Our aim is to create an environment where your body can settle rather than treating recovery as another thing you need to push through.
There is something powerful about finally lying still for an hour and allowing somebody else to look after your body.
Especially after months of asking so much from it.
Should You Get a Deep Massage After the Sydney Marathon?
Not necessarily.
This is where having an experienced sports massage therapist matters.
Immediately after a marathon, your legs may be extremely tender, tired and sensitive.
More pressure is not automatically better.
During the first couple of days following the race, your treatment may be more gentle and recovery-focused rather than aggressively working into already sore tissue.
As that initial soreness settles, your therapist can reassess areas including your:
- Calves
- Quadriceps
- Hamstrings
- Glutes
- Hips
- Lower back
Treatment can then become more specific depending on how your body is responding.
At Jackie’s Sports Massage, we don’t believe in smashing a muscle simply because it feels tight.
Your treatment should match the stage of recovery you’re actually in.
When Should You Book a Post-Marathon Massage?
There isn’t one perfect time that suits every runner.
Some runners enjoy a gentle recovery treatment soon after their marathon, while others prefer to wait until the initial tenderness has settled.
The important thing is that your treatment is adapted to how your body feels at the time.
If you’ve recently completed the Sydney Marathon, let your therapist know:
- When you completed the race
- Where you’re experiencing the most soreness
- Whether anything feels different from normal post-run fatigue
- Whether you’re experiencing sharp or unusual pain
- When you’re planning to return to training
This allows your treatment to be adjusted appropriately rather than following a one-size-fits-all approach.
Massage Is Only One Part of Marathon Recovery
As much as I love massage, and I’ve spent more than 30 years of my life doing it, marathon recovery is much bigger than one treatment.
Your body also needs:
- Plenty of sleep
- Adequate fluids
- Good nutrition
- Carbohydrates to replenish energy stores
- Protein to support muscle repair
- Gentle movement
- Time away from hard training
- A gradual return to running when your body is ready
Massage can sit beautifully within that recovery process.
It doesn’t replace the basics.
It supports them.
And Please, Enjoy What You Just Achieved
Runners are funny creatures.
You finish a marathon and almost immediately start wondering:
“So… when should I start training again?”
Not yet.
Give yourself a minute.
Your body just carried you 42.195 kilometres around one of the most beautiful cities in the world.
Respect the work it has done.
Eat well.
Sleep.
Walk gently.
Put your feet up.
Give yourself time to recover.
Book your recovery massage.
And actually celebrate the fact that you just ran a marathon.
At Jackie’s Sports Massage, looking after runners has been part of what we do for more than 30 years. We believe sports massage should deliver real results and real relief, while helping active people continue doing the sports they love.
So to every Sydney Marathon runner waking up with slightly questionable legs this morning…
Congratulations. You did it.
Now let us help you recover.
X Jackie
Jackie’s Sports Massage
Helping Sydney’s runners move better, recover well and feel their best since 1994.
