Deep-tissue massage
Treats injuries and tightness. Ideal at any point in training up to one week before the race. The last week needs to be reserved for recovery, so the only useful massage then is the light pre-competition massage (below).
Session length depends on the issue. Simple scar tissue in the vastus medialis causing knee pain can sometimes be resolved in a single 50-minute session, while plantar fasciitis may need a series of 60-minute sessions. For 24–36 hours after a deep massage, avoid intense training — the tissue needs time to “implement” the benefits, and going back too soon risks inflammation. Drink plenty of water to help flush out waste products.
Pre-competition massage
A general massage that improves circulation and loosens the muscles — particularly useful in the last few days before the race. A 50-minute session covers the whole body; 60 minutes is more luxurious and thorough.
Post-competition massage
Uses the same approach as pre-competition massage. It can greatly support and speed up recovery, and is ideal in the first day after the race. 50 or 60 minutes both work well.