Running Recovery Tips
DIY Massage Techniques for Runners
Rub It In
Self-massage is an effective way to ease muscle tension after an intense workout. The pressure used releases knots, says Leslie Goldblatt Denunzio, a Brooklyn-based sports massage therapist. And the stroking and circular movements stimulate blood flow and flush excess waste from the muscles. "Self-massage is an important part of training that can help you prepare for, and recover from, big races," she says. (Search: Is a massage before a marathon OK?) Make a few slow passes over each area. If you find tender spots, gently hold the pressure for several seconds.