Training for the Charlottesville Ten Miler or the Charlottesville Marathon means weeks of hills, early mornings and miles on local roads and trails. Recovery deserves the same planning as your training. The same goes for UVA athletes and club runners juggling classes, practice and competition.
Here is a simple recovery plan for race week, race day and the days after, along with how massage and other recovery tools can fit in. Check the official race websites for this year's dates and course details.
What should you do in the week before a race?
Race week is about arriving fresh, not squeezing in more fitness. A few guidelines:
- Taper your training as your plan or coach suggests.
- Sleep well for several nights in a row, not just the night before.
- Keep meals familiar. Race week is not the time to try new foods.
- Stay off your feet when you can.
If you want a massage, book it about four to seven days before the race and ask for a lighter session. Avoid deep work in the last few days, since it can leave you sore on race morning. A sports massage focused on light flushing and range of motion is a good fit. It is $150 for 60 minutes.
What helps on race day?
- Warm up with easy jogging and drills, especially if the morning is cold.
- Start conservatively. Charlottesville courses can be hilly, and an easy start pays off later.
- After you finish, keep walking for ten minutes or so before you sit down.
- Change into dry clothes and get warm.
- Eat and drink within an hour or two, including some protein and carbohydrates.
What should recovery look like in the first 72 hours?
The first few days after a long race are when you will feel the most sore, especially going down stairs. That is normal.
- Day 1: Walk gently, stay hydrated, eat well and sleep. Skip hard stretching.
- Day 2 and 3: Easy walking or cycling can help you feel better. Many runners book a gentle massage around now.
- Days 4 to 7: Short, easy runs if you feel ready. A marathon usually needs more easy time than a ten-mile race.
After a race, a lighter massage two to three days later is usually more comfortable than deep work right away. If you want deeper work on stubborn spots, wait about a week. Our post on soreness after a massage and massage after workouts explains the timing.
How can massage and recovery tools help?
Massage can help sore legs feel looser and help you move more comfortably while you recover. Many runners also find it helps them notice tight spots before they turn into problems.
Our Sports Recovery Stack layers sports massage with focused cryotherapy and SoftWave in one visit. For a lingering problem, like a sore Achilles or knee, SoftWave therapy may be part of a broader plan. We cannot promise results, but we will help you choose what fits.
You can compare all our options for massage in Charlottesville.
What about UVA athletes and students?
If you are a UVA athlete, follow your team's medical and athletic training staff first. They know your training and your health history. Outside massage can be a nice addition for many students and club athletes, especially during heavy training weeks or after competition.
Students living near Grounds can find directions and parking details on our UVA area page. Our clinic at 1445 Rio Road East, Suite 201 F, has free parking.
Many of the runners we see train out of nearby communities too. If you log your miles around Crozet, Forest Lakes and Hollymead or Pantops, those pages explain the easiest way to reach us.
Which warning signs mean you should get checked?
Normal soreness improves day by day. See a medical provider if you have:
- Pain in one spot on a bone that gets worse with each step.
- Swelling that does not go down.
- Pain that makes you limp or wakes you at night.
- Chest pain, fainting or confusion during or after the race.
How should you plan your next training block?
Give yourself time. After a marathon, many runners take a couple of weeks of easy running before starting hard workouts again. After a ten-mile race, recovery is usually shorter. Use this time to work on strength, mobility and anything that bothered you during training.
A regular massage every two to four weeks during training fits many runners' schedules. Our guide on how often to get a massage has more ideas.
What does it cost?
Sports massage is $150 for 60 minutes. A 90-minute session costs the 60-minute price plus 50 percent, so a 90-minute sports massage is $225. We do not bill insurance, and we accept HSA and CareCredit. See all prices on our pricing page.
Frequently asked questions
Should I get a massage the day before a race?
Most runners do better with a light massage four to seven days before. If you do book closer to the race, keep it short and gentle.
How soon after a marathon can I get a massage?
A light massage two or three days after is comfortable for most people. Save deeper work for about a week later.
Can I use the Sports Recovery Stack before a race?
Ask us when you book. We will help you time it so you feel fresh on race day.
Ready to book? Book online or call (434) 465-2905.
