Do you want to improve your running? If so, then it's time for us to dispel some myths and reveal how sports massage isn't just for the injured and 'elite'. Working a regular massage session into your training plan can help make the difference that makes the difference...

So, what is sports massage?: There are many different forms of massage and they shouldn't be confused! Sports massage is a far cry from the increasingly popular and ever-so-gently relaxing massages. It's a much deeper form of soft tissue massage that uses specialist techniques to treat the stress and tension that's placed on your body by sport, and returns tissue and muscle fibres to their pre-exercise state.

What are these techniques and what do they do?: The intense stroking movement of a sports massage will help to release tension in muscles, speeding up the circulation of blood around the muscles to remove waste products, such as the lactic acid created by hard exercise. Though your body does eventually go through this process after a period of natural rest, sports massage accelerates it and permits a more demanding training schedule.

Are there other benefits?: Overusing your muscles can lead to injury or imbalances in soft tissues. By ignoring this, the tension and muscle imbalances continue to build up, eventually affecting your running performance and sometimes leading to more serious injury. Sports massage has 3 main purposes: 1.) to improve performance 2.) to aid recovery and 3.) to help prevent injury. The latter is often overlooked, yet could be the area where you gain the most benefit.

Sports massage to aid recovery: Many runners are guilty of not including enough rest in their training programs, particularly in the build up to a specific race. Often, your muscles haven't recovered from your last session before you try to use them again. Sports massage rapidly speeds up the process of muscle recovery, stimulating blood circulation to remove waste quicker and repairing muscle tissue and fibres.

Recovery from injury: We've talked about speeding up the recovery process after a tough run, but sports massage is also an essential part of injury rehabilitation. It's an effective treatment of most minor soft tissue injuries to muscles, tendons and ligaments. While rest is vital for curing injury, it can allow scar tissue to build up which leaves your muscles weaker and less flexible. Massage can break down scar tissue and help restore muscles to their original health.

Sports massage to improve performance: You can probably imagine how regular sports massage will help improve your performance. As soon as you increase the intensity of your training, you increase the level of stress you place on your body. Obviously, the quicker your body recovers, the sooner you can train hard again! Massage can also be used to relax or stimulate your muscles before a race; just how long beforehand largely depends on the individual, so you should experiment with timings. It’s not advisable to have a deep massage the day before a race, though, as your muscles will still be tired and sore.

Sports massage to help prevent injury: Do something about those niggling aches and pains before they develop into more serious injuries. Waiting until muscle tension and imbalance builds up has a negative effect on your performance and can sometimes stop you running altogether. A sports therapist will be able to assess the condition of your muscle tissue and can identify and deal with areas of tension that you haven’t even spotted yet.

Prolong your running career: Regular sports massage is a great way to improve your running, whether you're injured or not. It will reduce the likelihood of picking up an injury and help your body to function more efficiently by increasing muscle flexibility and ensuring that you have a full range of movement. Most sports therapists will carry out a series of stretches to test your flexibility before and after massage. They will also advise you on stretching or strengthening exercises to work on in conjunction with regular massage.

How will it make me feel?: You may feel quite tired immediately after a massage, as the treatment can be intense. There may also be some post-massage soreness, which can take a day or so to ease so we advise you to plan your next session appropriately. The best time to schedule in a massage is after your hardest training session of the week. Remember, generally speaking the soreness needn't be cause for concern; it's just a sign that the massage is working!

How often should I get a massage?: This should largely be based on your muscle flexibility and level of training. Some people like to go as much as once a week. You may start to get the benefits from just one massage a month, though, so begin with that and see how you go. Regular sessions with the same therapist will help you find out what’s right for you. If you've noticed any niggles or weak spots, tell your therapist so that they can concentrate on that particular area and address your individual needs.