iRun because I cannot say no to a second slice of chocolate cake – Emily Shandruk , Vancouver, BC

iRun to stay fit and release those running endorphins – Liliana Plava , Calgary, AB

iRun because I want to qualify for Boston and raise money for charities near and dear to my heart – Christine Gracel , Calgary, AB

iRun because it makes me feel good, allows me to spend time with my friends and gives me a feeling of accomplishment – Helen Kolodziejzyk , Calgary, AB

iRun but not enough – Michael Shaw , New Westminister, BC

iRun because I never thought I would be able to – Gary Morris , Winnipeg, MB

iRun to challenge myself, physically and mentally – Kathleen Keenan , Brampton, ON

iRun because people around me inspire me – Pina Bevilacqua , Caledon, ON

iRun therefore I am – Duncan Walsh , Nottingham, UK

iRun because I live – Georges Schneller , Laval, QC

iRun to be free and enjoy our beautiful country – Cheryl Carter , Clearwater , BC

iRun for overall wellbeing – Trish McCourt , Halifax, NS

iRun because it makes me a better person, a better wife, a better mother and a better friend – Nathalie Joncas-Caissie , St-Antoine, NB

iRun because it makes me feel powerful – Carlene Paquette , Carp, ON

iRun because pecan pie, french fries and beer are chasing me – Teresa Sterling , Ottawa , ON

iRun because it’s in me – Michael Foley , Stittsville, ON

iRun because it reminds me that I am capable of so much more than I have done – James Sauve , Ottawa, ON

iRun for me – Kiza Francis , Ottawa,ON

iRun to prove to myself I can – Lesley McGougan , Brampton, ON

iRun because all the ladies are chasing my sexy runner’s body – Chris Baker , Etobicoke, ON

iRun because I can and I’m grateful – Terry SanCartier , Gatineau, QC

iRun because when I run I feel most alive – Meghan Lynch , Ottawa, ON

iRun to unleash my inner athlete – Adelle Densham , Avonmore, ON

iRun because it cleans up my life, because I drink more water, sleep better and eat healthier foods – Robin McIntyre , Ottawa, ON

iRun because of the peace and strength it brings me – Michelle Jordan , Ottawa, ON

iRun because I need it to soothe the soul, keep me in shape and for overall wellbeing – Beth Neil , Lombardy, ON

iRun because it is my tonic and my salvation – Georgia Ioannou , British Columbia

iRun for relaxation and to motivate my two sons – Keith Bradbury , Newfoundland

iRun because endorphins are free – Cassandra Chouinard , Ontario

iRun because somebody once told me I couldn�t – Heidi Abbey-Der , Saskatchewan

iRun because couch potatoes die young – Cathy Andrew , Ontario

iRun because it�s cheaper than therapy – Leah Boulter , Alberta

iRun because I like buying running clothes – Pamela Blaikie , Ontario

iRun slowly! – Jason Hoffman , Manitoba

iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire , Nova Scotia

iRun because I learn more about who I am with every km – Steph Mansell , Quebec

iRun because iEat – Sherry Maligaspe , British Columbia

iRun and run, and run, and run, and nobody can stop me – Andrei Lucaciu , Ontario

iRun because the wall is meant to be broken – Jonathan Bird , Ontario

iRun because it has saved my life – John Marshall , Alberta

iRun for the challenge to go faster and farther – Steven Matejka , Alberta

iRun to my happy place and some days it�s very – Doreen May , Alberta

iRun because food tastes better afterwards – Patrick Houston , Alberta

iRun because I can�t dance – Mario Javier , Ontario

iRun so I don�t say never ever again – Linda Klaric , Manitoba

iRun because it makes me whole – Denis Ladouceur , Quebec

iRun because it gets my husband out there – Tricia LaLonde , Alberta

iRun away from the negative and towards the positive – Teri Lepard , Alberta

iRun because running is like breathing to – Stephanie McEvoy , Ontario

iRun because I love the solitude – Janene Tailleur , British Columbia

iRun for the moment when both feet are off the ground – Catherine Anderson , British Columbia

iRun to someday win the race – Lindy Dunlop , Yukon

iRun to stay ahead of the weight gain – Myra Abstreiter , Alberta

iRun because otherwise I�m grumpy – Alexandre Charest , Quebec

iRun because I get foot rubs afterward – Kate Howerton , British Columbia

iRun because iLoves my man – Beverly Huang , Alberta

iRun because not everyone can – Olivia Harvey , New Brunswick

iRun to get to know myself, my strength and my spirit – Lisa Groulx , Ontario

iRun whenever I feel the need to escape – Iona Hillis , Ontario

iRun because it�s like flying, only lower – Glenn Johnson , Ontario

iRun because it makes me feel powerful – Sarah Kallaghan , Alberta

iRun because I�ve lost 80 lbs and running has become fun – Cheryl Kelly , Ontario

iRun because there is no finish line – Claire Kilgour , Ontario

iRun so my daughters know that they can, too – Shelley Kirkpatrick , New Brunswick

iRun because it reminds me of how strong I can be – Monique Lavoie , Ontario

iRun because it�s a great way to see the world – Sherry Mahoney , British Columbia

iRun because my heart tells me to – William Martin , Manitoba

iRun to prove to them that iCan – Catherine Smith , Manitoba

iRun because it�s fun when it�s done – Sue Matte , Ontario

iRun because I am not as clumsy I thought I was – Hanna Baer , Quebec

iRun see where my feet will take me today – Megan Dolinskas , New York

iRun for the cool t-shirts! – Pina Bevilacqua , Ontario

iRun because I want to be a role model for our six kids – Catherine Empey , British Columbia

iRun to inspire my kids to try – Glen Johnston , Nunavut

iRun so I can eat ice cream – Sandy Bolan , Ontario

iRun because I want to live to be 100! – Colette DeJean , Ontario

iRun for health, iRun for life – Pat Cheung , British Columbia

iRun because it gives my day a boost of energy – Sara Campbell , Nova Scotia

iRun because it�s better than almost everything else – Nathan Carey , Ontario

iRun at 50 years old because at 43 I couldn�t – Peter Cicalo , Ontario

iRun iRun because it is my tonic and my salvation – Georgia Ioannou , British Columbia

iRun iRun for relaxation and to motivate my two sons – Keith Bradbury , Newfoundland

iRun iRun because endorphins are free – Cassandra Chouinard , Ontario

iRun iRun because somebody once told me I couldn't – Heidi Abbey-Der , Saskatchewan

iRun iRun because couch potatoes die young – Cathy Andrew , Ontario

iRun iRun because it's cheaper than therapy – Leah Boulter , Alberta

iRun iRun because I like buying running clothes – Pamela Blaikie , Ontario

iRun iRun slowly! – Jason Hoffman , Manitoba

iRun iRun because iEat – Sherry Maligaspe , British Columbia

iRun iRun because I learn more about who I am with every km – Steph Mansell , Quebec

iRun iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire , Nova Scotia

iRun iRun at 50 years old because at 43 I couldn't – Peter Cicalo , Ontario

iRun iRun because it's better than almost everything else – Nathan Carey , Ontario

iRun iRun for my heart, so it runs for me! – Cathy Brzoza , British Columbia

iRun iRun to inspire my children! – Wendy Bowen , Manitoba

iRun iRun because it sure beats the bus – Robin Robbins , Alberta

iRun iRun for the challenge and to remember to fully live – Pascale Synnott , Qu�bec

iRun iRun to kickstart my day – Sharon Strueby , Saskatchewan

iRun iRun for me! – Judi Wearing , Saskatchewan

iRun iRun because it's a great stress release – Brooke McKenzie , Yukon

iRun iRun because i love to – Mirella Petriello , Ontario

iRun iRun because it helps me see things more clearly – Jennifer Pitts , Ontario

iRun iRun to eat – Maureen Tritscher , Alberta

iRun iRun to correct years of sedentary living! – Mike Scott , Ontario

iRun iRun away from the abyss – Charlene Thomas , Ontario

iRun iRun all the livelong day – Pierre Saint-Laurent , Qu�bec

iRun iRun to challenge my perceived limitations – Cassandra Williams , Ontario

iRun iRun to maintain a strong physical and mental state – Tammy Rainville , Ontario

iRun iRun so that I can live longer and stronger – Derek MacPhail , Ontario

iRun iRun to feel great – Kathryn Rachar , Saskatchewan

iRun iRun because I like to be healthy – Melanie Oickle , New Brunswick

iRun iRun to eat more, especially sweet potatoe fries – Joanna Skomra , Ontario

iRun iRun for the fresh air and adrenalin – Charlyn McGregor , Saskatchewan

iRun iRun for the individual pursuit – Robert Pelletier , New Brunswick

iRun iRun to satisfy the irresistible urge – Tim Nixon , British Columbia

iRun iRun because I love the sense of accomplishment – Amber Moase , Nova Scotia

iRun iRun to challenge my mind, body and soul – Sonia Mendes , Ontario

iRun iRun because walking is too slow – Barry Knapp , Ontario

CURRENT ISSUE GALLERIES iRunGEAR ARCHIVE BLOGS CONTESTS + CALL OUTS ABOUT ADVERTISE SUBSCRIBE CONTACT

March 2009

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WEB EXTRA: The tricks and tools of self-massage

What is Active Release Therapy (ART)? Treating those aches and pains that may be more than just training fatigue

Rub You The Right Way: Massage for Runners

Do you know how to unwind? iRun answers your most pressing questions about how to loosen up

By Jessica Aldred

Sure, you’re an expert in tying your muscles up in all kinds of knots, but do you know how to unwind? iRun answers your most pressing questions about how to loosen up, whether it’s with the help of a trained professional or with some handy tricks you can try at home.

For some runners, massage is as much a part of their training regime as speedwork and post-long-run greasy breakfasts. But for the uninitiated, the prospect of going for a massage can seem kind of confusing, even intimidating: Will I be layered with hot lava rocks and subjected to plinky-plonky spa music? Assaulted with a barrage of Miss Piggy-style karate chops and Streetfighter-esque spinal adjustments? Quietly be judged for having a less-than-perfect posterior? I’m not ashamed to admit that I had been a dedicated runner for years and was training for my first marathon before I got over my own massage table anxieties – caused, in my case, by an unfortunate incident at a traditional Hungarian bath, where “sports massage” apparently means “getting beaten within an inch of your life with a wet towel and a bar of soap.” But one fateful day, when my 85-year-old grandmother accused me of moving so stiffly I looked like a ‘little old lady,’ I decided it was time to take matters into my own hands – or rather, someone else’s. Here’s what I learned on my journey from massage-o-phobe to true believer.

Different strokes for different folks

Broadly speaking, the term “massage” simply means the manual manipulation of the soft tissues of the body, which is why it can be used to apply to such a wide range of techniques and treatments. (At the posh Willow Steam Spa at the Banff Springs Hotel, for example, patrons can choose from the Alpine Aromatherapy massage, the Jet Lag massage or the Mountain Stone massage, all of which employ different strategies—and accessories — for soft tissue manipulation.) But while exotic spa-based massage treatments might be a well-deserved treat after a long training cycle or successful race, for therapeutic purposes, most runners will want to investigate their local options for what is broadly known as “sports massage” – a method of deep tissue massage that is thought to prevent and treat injuries, in addition to enhancing recovery after grueling training sessions or races. Sports massage has been credited with a panacea-like list of benefits, including: pain relief; increased circulation; the alleviation of physical and mental fatigue; the restoration of muscle length and strength; and the enhanced removal of muscular waste products, such as lactic acid.

Four of five doctors disagree...

For all of the anecdotal evidence to suggest that sports massage helps prevent injuries, enhances recovery and aids runner performance, the immediate and long-term benefits of massage have been difficult to prove via sustained medical studies. However, the lack of conclusive research supporting the benefits of massage therapy likely has more to do with the methodological challenges of accurately observing, measuring, and quantifying highly-subjective concepts like “performance” and “recovery” than with the ineffectiveness of massage as treatment. (As one study in the medical journal Physical Therapy in Sport points out, “massage research has been affected by a lack of comparable instrumentation and different research designs that make interpretation and extrapolation of results difficult.” The study concludes that “more scientific research on the effects of massage needs to be undertaken to clarify the precise effects of massage for athletes.”)

Elite runners, top coaches and weekend warriors alike continue to swear by massage as a means of getting and staying injury-free, and arriving to the start line in prime form. As registered massage therapist and certified Active Release Therapy (ART) provider Tracy Montgomery points out, sports massage can also provide clear psychological benefits in addition to physiological ones. “When you are training or prepping for a race, anything you believe works will usually work,” says Montgomery, whose clients have included Olympians, World Cup Triathlon contenders and the Canadian national men’s basketball team. “You’ll feel refreshed and lighter. Plus, it is always nice to have a therapist tell you everything feels great and there are no problems.”

So, when should I get a massage?

Depending on how much you are running, you may want to opt for regular massages as often as once every two weeks to keep injuries at bay and keep you feeling as good as possible while training hard. Runners who aren’t getting regular massages but want to try it in the lead-up to a race should strategize carefully. “I suggest (going) after your last big long run so you go into your taper loosened up,” says Montgomery, “and then again a week before the race.” These pre-event massages function to flush out the legs and loosen the muscles up one last time before the big day. Montgomery also recommends having a massage several days to a week following a goal race, which helps work out residual post-event soreness and damage by flushing out lactic acid and waste metabolites.

How do I choose a massage therapist?

The best way to start is to ask your runner-friends for referrals. A good rapport with your massage therapist can be as important as the technical skills the therapist brings to the table, so to speak. After all, not only does your massage therapist have the Herculean task of working out your tangled muscles – he/she also has the considerable responsibility of keeping you feeling at ease in a situation where even the most fearless of endurance athletes might feel a little vulnerable — which is to say, nearly naked, inert, and face down on a massage table. If one of the goals and benefits of massage is relaxation, you need to be able to relax, and if you can’t let your guard down with Frankensteiny McColdhands, it’s time to start looking elsewhere. You also need to feel comfortable communicating with your massage therapist – for example, you must be able to tell them where it hurts and how, as well as be able to express how the treatment feels as it is being given.

It’s also important to keep in mind that proper training and experience most certainly do matter. A recent study published in Medicine & Science in Sports & Exercise confirmed that runners who had post-race massages from practitioners with a higher number of training hours “reported significantly greater improvement in muscle soreness across time compared with those who received massage from therapists with (less) education in massage.” While you may not feel comfortable interrogating a prospective massage therapist about the number of hours of training they have under their belts, you might want to enquire about their training and certification, as well as the number of years they’ve been practicing.