Last week we talked about common running injuries stemming from over-use, tightness, and muscle imbalance.  I hope that you never have to deal with them, so keep your body in check.  In addition to my repeated lecture (smile) to warm up & stretch properly to combat injury another tip I mentioned last week for injury prevention was massage therapy.  Running impacts your body as well as your mind, and massage can help relax both.  Here are some reasons to schedule your next session.

First I should explain that there are different ways to massage our achy muscles.  You can hire a licensed professional who specializes in sports therapy or you can invest in some at-home remedies.  Let's first look at why massage is beneficial to a runner.  Massage will increase your flexibility, decrease muscle tension (or tightness), help you recover quicker, and promote injury-free running!  The technique of massage is applying pressure and then releasing which causes blood to flow to the area whereby improving blood circulation.  The oxygen and nutrients carried in your blood to the area being worked on are exactly what your achy muscles need and at the same time will help flush out the bad toxins.  Plus massage will help loosen the muscles and tendons around the joints we repeated put under stress with each step. 

If you choose to use a massage therapist, do some research first, ask your running buddies, or seek out the USA Fit sponsors.  Ask if the therapist works with other runners and encourages our sport-specific range of motion, myofascial release, or deep tissue therapy.  A sport-specific massage isn't going to be the same pampering therapy you might expect at the spa.  Be prepared to feel some discomfort during the session and do not try to run for 24-48 hours depending on the length and depth.  And once you found a therapist, stick with them as they will get to know your body probably better than you and they will be able to change up their sessions as they see your body change.

At home, there are several options to use depending on preference and your pocket book.  The Foam Roller is popular as well as the Stick, Trigger Point.  Some things you might find around your home are a soft ball, golf ball, rolling pin, or those hard plastic knobby balls your pooch loves to destroy!  You will apply pressure with your body by rolling your leg or your foot across these tools (except stick is held in your hands); roll for about a minute, release then repeat.  At home massage is that easy.  Of course you don't get the soft music in the back ground and it is tiring to do yourself.  But whatever technique you use, you will enjoy the benefits that will help relax your muscles. 

Yall are doing a fantastic job and I just want to encourage each and every one of you to stay the course.  About one tenth of one percent of the population even ATTEMPT a marathon - so consider yourselves already a part of those elite athletes!  When you feel great then your whole body and mind will respond likewise, and this is just one more step to reaching the finish line.  So go ahead, treat yourself to a massage and you will like the overall benefits.  "To improve your form, you need to teach yourself how to relax. Because your hands and forearms control relaxation, focus on your hands to reduce tension during a run."  Quote by Dr. Ned Frederick, biomechanist at Exeter Research, Inc.  

Renewal- Remember this quote,  "the body will only do what the mind allows it to do." Both body and mind need refreshment. Take time to infuse energy into your mind. Read a good book. There are tons of great books about people just like you who are going through this journey we call a marathon.