Massage gun before or after running? A practical sequence

Two short routines for runners: light percussion before dynamic warm-up and a calm post-run approach.

Theragun Relief Navy massage device — product and use view 3
Official Therabody product image, used by INTERVALS for product presentation.

You can use a massage gun before or after running, but the purpose changes. Before a run, use brief stimulation; afterwards, use a calm comfort routine.

The device complements warm-up and cool-down. It does not replace movement specific to running.

Key points

Before: 3–5 minutes in total.
After: slow movement without aggressive pressure.
Never work directly on bone or an acute injury.

Before the run

  1. Use light pressure on the calves, avoiding the Achilles tendon.
  2. Move to the front and back of the thighs.
  3. Briefly cover the glutes.
  4. Finish with dynamic drills and 2–4 progressive strides.

Use a lower speed for 30–45 seconds per area.

After the run

Walk until breathing settles, drink, then move slowly over calves, thighs and glutes for 60–90 seconds per area. The day after a long run, lower intensity is usually more sensible than trying to force stiffness away.

Theragun Relief Navy massage device — product and use view 5
Official Therabody product image, used by INTERVALS for product presentation.

When to skip it

Avoid a fresh strain, bruise, swelling, bone and a painful tendon. If pain changes your gait, gets worse or does not ease as you warm up, reduce load and seek assessment.

Choose for a runner

Mini fits a race bag, Sense provides guidance, and Prime is an all-round full-size option. Consider whether you can comfortably reach calves and hamstrings.

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Frequently asked questions

Can I use a massage gun immediately before racing?

Yes, briefly and lightly, followed by dynamic warm-up. Avoid a long or painful session.

Can I use it on the Achilles tendon?

Do not apply percussion directly to the tendon. You may treat surrounding calf muscle gently if there is no acute pain.

What about the day after a marathon?

Prioritise sleep, food, fluids and gentle movement. Use light, brief percussion only if it feels good.

Continue reading

Sources and editorial approach

  1. Therabody EU — lietošanas un medicīnisko robežu konteksts / use and medical-boundary context
  2. García-Sillero et al. (2021), randomized trial
  3. Skinner et al. (2023), Theragun and range of motion

Official Therabody product image, used by INTERVALS for product presentation.

Author: INTERVALS editorial team. This is original INTERVALS material; manufacturer content was used only to identify topics and verify product facts. Medical claims were checked against the primary sources listed below. Last reviewed: 21 August 2026.
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