Preparing for a Marathon or Triathlon? Here’s Why Sports Massage Should Be Part of Your Training Plan

If you're training for a marathon, triathlon, or even a long-distance fun run, you’ve probably spent hours dialling in your runs, recovery, hydration, and gear. But there’s one tool many runners still overlook: sports massage.

At Bondi Sports Massage, we work with athletes at every level-from seasoned triathletes to first-time marathoners. And we can tell you straight up: regular sports massage can help you feel better, recover faster, and reduce your injury risk during your prep.

Why Training Without Recovery Is a Mistake

When your training volume ramps up, so does the stress on your muscles, tendons, and joints. Without proper recovery, you start accumulating:

• Soft tissue tightness

• Joint restrictions

• Movement compensations

• Increased injury risk (especially in calves, hips, and knees)

That’s where sports massage in Bondi comes in-it helps you keep training without breaking down.

How Sports Massage Supports Your Performance

✅ Flushes out metabolic waste and promotes tissue recovery

✅ Breaks up adhesions in fascia and muscle layers

✅ Improves joint mobility (especially in ankles, hips, and thoracic spine)

✅ Reduces DOMS (delayed-onset muscle soreness)

✅ Identifies niggles early before they become real injuries

It’s not just about feeling loose-it’s about improving how your body performs and moves across your training blocks.

When to Book Sports Massage During Training

• Base phase (long runs + steady building): 1x every 2–3 weeks

• Peak training block (volume & intensity high): 1x per week

• Taper week: Lighter massage to help you feel fresh

• Post-race recovery: Within 48–72 hours after the event

All our sessions are tailored to your current phase, not just a generic rubdown. If needed, we’ll also use dry needling or cupping to get into stubborn areas.

Injuries We Commonly Prevent or Treat in Runners

• Achilles tendinopathy

• Plantar fasciitis

• IT band syndrome

• Hip tightness

• Calf strains

• Glute imbalances

If you’re Googling sports massage Bondi because something feels tight or off-you’re already late. Get ahead of it.

Add Plyometrics to Build Power and Resilience

Massage helps with recovery, but if you want to stay injury-free and perform well on race day, you also need to train your tissues to handle force. That’s where plyometric training comes in.

Plyometrics-like bounding, skipping, or jump squats train your tendons and muscles to absorb and release energy efficiently, which is exactly what running demands over thousands of steps.

Why Runners Should Use Plyometrics:

✅ Improves running economy – You’ll use less energy at the same pace

✅ Strengthens tendons – Reduces risk of Achilles, patellar, and shin issues

✅ Builds reactive strength – Better push-off and stride control

✅ Prepares tissues for impact – Reduces breakdown on long runs

At Bondi Sports Massage, we often guide endurance athletes not just on sports massage but also how to integrate bodyweight plyometrics into their strength plan. Just 10–15 minutes twice a week can make a huge difference—especially if you’ve dealt with Achilles or calf issues before.

What a Sports Massage Session Looks Like

All treatments at Bondi Sports Massage are tailored based on your phase of training and any issues you're feeling. Here's how we structure them:

🕒 30-Minute Remedial/Sports Massage Session – Targeted Tune-Up

If you're a runner with tight calves and Achilles soreness during your build phase, we’ll:

• Assess your gait, ankle mobility, and loading pattern

• Use sports massage techniques focused on calves, Achilles, and peroneals

• Add dry needling for trigger points in the soleus or gastroc

• Give you ankle mobility drills and loading guidance post-treatment

Great as a maintenance session during heavy training weeks or a quick fix when something’s starting to feel off.

🕐 60-Minute Remedial/Sports Massage Session – Performance + Injury Prevention

If you're deep into marathon prep and feeling issues across the lower body:

• Full-body movement screen and history check

• Treatment for quads, hamstrings, glutes, calves, and feet

• A combination of massage, cupping, and dry needling, based on what we find

• Education on warm-up, cooldown, and loading strategies tailored to your race plan

Whether you're 6 weeks out from race day or just hitting your stride, this session helps you stay consistent, prevent breakdown, and keep progressing.

Final Thoughts

You wouldn’t skip your long runs or speed sessions; don’t skip your recovery. Sports massage isn’t a luxury for runners; it’s a necessity if you want to stay healthy, feel strong, and show up on race day ready to go.

📅 Book your pre-race or training massage in Bondi Junction today-and take care of the body that’s carrying you to the finish line.