How Should Runners Prepare for and Recover from Perth's City to Surf?
Luke Wheeler - 5/8/26
To prepare for the City to Surf on 30 August 2026, book a sports massage 5 to 7 days before race day, not the night before, to blend in with your training taper. Sports massage can ease muscle tension, support blood flow and loosen up both muscles and joints going into the run. Remember to book your post race recovery session also.
The Chevron City to Surf for Activ is back on Sunday 30 August 2026, with the 12km starting on St Georges Terrace and finishing at City Beach Oval. Thousands of Perth people will run, jog and walk it. Runners spend weeks building up their distance and about four seconds thinking about recovery. That's the bit Luke wants to talk about.
If you're one of the runners lacing up this year, here's how sports massage fits around race day, and when it actually helps.
When should you book a sports massage before the City to Surf?
Five to seven days out is the sweet spot. Not the day before.
There's a common idea that a massage the night before a race sets you up perfectly. It usually does the opposite. Deeper work can leave the muscles feeling a little flat or tender for a day or two, which is fine when you've got a week to bounce back, and not fine when you're on the start line the next morning. Give it a week and your legs have time to settle and adapt.
If you've never had a sports massage before and you're curious, the fortnight before is a good window to try one. Race week is not the time to introduce your body to something new though, if you just cannot book in earlier, a light flush can help fresh up from the training load.
What does sports massage actually do for runners?
Sports massage works on the muscles you've been loading in training, the calves, hamstrings, glutes and hip flexors that take a hammering when your weekly kilometres climb. Luke uses it to ease tight areas, encourage blood flow through the tissue, and pick up on the spots that are quietly grumbling before they turn into something that stops you running. Ideally this is combined with mobility, stretching and activation work to give your body the best chance of performing at it’s peak.
A systematic review in Frontiers in Physiology found that massage reduced muscle soreness ratings at 24, 48 and 72 hours after strenuous exercise, and helped with muscle force recovery (Guo et al., 2017). It won't make you faster on its own. What it can do is help you get through a heavier training block feeling less beaten up, so you actually make it to race day.
Should you get a massage in the week before the race?
If your legs are heavy and you want something, keep it light. A flush-style session that works with the muscles rather than digging deep into them is a safer bet during your taper. Tell Luke you're racing that weekend and he'll adjust the pressure and the areas he focuses on. That's the whole point of a session with one person who knows what you're training for, rather than a set routine.
Other important lever’s you can focus on during race week are sleep, hydration and dialling down the training load. In combination, they support each other.
When should you book your recovery massage after the City to Surf?
Give it two to three days. Straight after a 12km effort your muscles are already sore and a bit inflamed, and hands-on work on top of that can be more than the tissue wants. Once the worst of the delayed soreness has eased, usually day two or three, a recovery session can help you loosen off and get back to normal movement. An immediate post-race, within the initial couple of hours, can be a great time for a light-flush to support the recovery.
For a one-off event like the City to Surf, one good session afterwards is plenty for most people. If you're carrying a niggle that flared up during training, that's worth booking in for regardless of the race, and worth mentioning early, rather than pushing through.
Book a sports massage with The Quiet Miles
Luke offers sports massage at The Quiet Miles in Highgate and Mount Lawley, working with runners, cyclists and gym-goers across Perth. If you're running the City to Surf this year, get your pre-race session in the calendar now, race weekends fill up fast. Book online here.
Frequently Asked Questions
How soon before a race should I get a sports massage?
Aim for five to seven days before race day. That gives your muscles time to settle if the session leaves them a little tender, which deeper work sometimes does. Avoid a firm massage the night before a race, as your legs may feel flat the next morning. If you want something during race week, keep it light and tell your therapist you're racing.
Is sports massage or a normal massage better for runners?
Sports massage is tailored to the demands of running, so it focuses on the calves, hamstrings, glutes and hips that runners load most. A relaxation massage is gentler and aimed at winding the nervous system down. For race preparation and recovery, sports massage is the better fit. Luke can adjust either to what your body needs on the day.
Will a massage after the City to Surf help with muscle soreness?
It can help. Research has found massage reduces muscle soreness ratings in the days after hard exercise, though it isn't the only element that provides full recover. Massage is an important component in recovery however other elements including rest, sleep, nutrition, mobility and stretching all support and contribute to this process. For best results, book your session two to three days after the race for the hands-on work.
Where can I get a sports massage for running in Perth?
The Quiet Miles offers sports massage in Highgate and Mount Lawley, close to Northbridge, Inglewood and Leederville. Luke works with runners across Perth, including athletes in other disciplines who incorporate running into their programs, and tailors each session to your training and any niggles you're carrying. Book online via the links above.