More than just help you relax! Like many runners you may discover massage can actually enhance your running experience: increase body awareness, help correct body mechanics, help prevent injuries, speed recovery, reduce down time, and give you that competitive edge.

If you've ever had a good massage after a hard urn, you know it can work like magic to relieve post-workout pain. Massage flushes lactic acid form overloaded muscles, reduces soreness and stiffness, and generally speeds recovery.

Many top competitive runners incorporate massage as a regular part of their training program to help prepare for and recover from strenuous workouts and to enhance overall performance. Regular massage keeps muscles free of knots and hypercontracted bands, which, if ignored, could lead to injury.

For mid-pack runners, massage provides a psychological boost and contributes to the ease and enjoyment of running by helping to increase flexibility and reduce recovery time from minor injuries.

When should a runner get a massage?

1. Between hard workouts, as a regular part of the training schedule. Every runner knows that quick recovery from hard workouts is essential for consistent, uninterrupted training. If you've pushed hard and wind up with overloaded, sore, stiff, and contracted muscles, massage may be just what you need to keep you on track and on your training schedule.

2. The day before a race. Many competitive runners find a good massage will enhance performance and prevent injury as well as contribute to psychological readiness. The skilled hands of a massage therapist can discover and clear out any restricting tightness from the muscles to facilitate optimal coordination and freedom of movement and relieve unnecessary tension.

3. Immediately after a race. Those runners on the tables after races are speeding their recovery after pushing to the limit. Massage assists the muscles in getting rid of lactic acid build- up and reduces soreness that can result from overload.

4. When an injury occurs. No runner likes to lose training time. Massage can dramaticaly speed healing and reduce down time. How? Simply by supporting the body's own healing process. Injured muscle tissue is often contracted and ischemic, that is, lacking blood. Massage increases circulation so the blood can carry away irritating waste products that accumulate in injured tissue and bring in nutrients for rebuilding.

5. When an old injury is slowing you down. Even after an injury is well healed, it may continue to be a weak link or the place where stress and pain show up first. Deep massage will break down scar tissue and adhesions and ensure the good circulation necessary for rebuilding and maintaining healthy tissue.

What kind of massage is best for you?

The field of massage therapy is extremely varied. Before you look for a therapist, identify your needs and be familiar with some of the available techniques.

Swedish massage is the classic technique of gentle manipulation that promotes circulation, relaxation, and general well-being. This technique is very effective for stress reduction. Deep tissue therapy is a more penetrating technique that facilitates deep muscle release. Shiatsu uses finger pressure on points along the meridians to balance body energy and reduce pain. Rolfing and other forms of structural integration work address postural imbalances. Sports massage incorporates various techniques designed to meet the specific needs of athletes.

Neuromuscular massage therapy is a specialty that is particularly well suited to the treatment of runners. The neuromuscular massage therapist observes posture and movement to help identify the causes of muscular pain and injury. Deep, specific techniques for soft tissue release are then incorporated to help restore proper body mechanics to reduce postural stress. When the body is in proper alignment and muscles are free of spasm, injuries are less likely to occur.

Neuromuscular massage therapy is used effectively to relieve discomfort associated with athletic injury such as muscle strain and tendinitis. When soft tissue injuries have occurred, the neuromuscular massage therapist identifies the specific involved tissues and uses direct pressure to eliminate spasm, erase trigger points, and increase circulation. This reduces pain and enhances the body's ability to heal.

When you contact a massage therapist, don't hesitate to inquire about his or her training, certification, and experience. You will want to work with someone who has experience with athletes. Look for a professional massage therapist who is a skilled observer of body mechanics, has a thorough knowledge of anatomy and is practiced in the methods of deep and specific muscle manipulation Many will be able to give you names of other athletes they have worked with.

Hourly fees range from $25 for a student therapist in a school clinic to $75 for therapists with extensive experience and specialized skills. You will likely find massage therapy well worth the investment, both when used regularly during training to prevent injury and support consistency, and in case of injury, speed recovery.

Brenda Teal is a professional massage therapist who has worked with runners since 1985. She directs The Teal Center for Therapeutic Bodywork in Arlington, Virginia, and specializes in neuromuscular massage therapy.