The spa recovery stack: What to book before, during and after a big race or training block

As we all become more informed about health and fitness through a growing body of available information and research, training and fitness are increasingly being supported not only by exercise, but recovery stacks to support wellbeing, repair, and performance.

When it comes to race days and events, whether you are preparing for a marathon, grinding through a high-volume triathlon block, or crossing the finish line of a local 10k, spas can be a wonderful way to add to that recovery process, but knowing what sort of experience to book and when is a helpful way to start.

What spa treatments help with sports recovery?

While many view spas as a luxury indulgence, for sports enthusiasts and endurance athletes, this is a space that’s fast being recognised as a high-performance tool. When used correctly, a spa recovery stack can help support recovery from reducing delayed onset muscle soreness (DOMS), and calming the nervous system. Here are some ideas about how to integrate spa therapies into your training calendar:

The protocol: Your three-phase recovery stack

1. Pre-event: The taper and CNS Reset (the week before)

The general recommendation before an event is to be gentle - that’s not focusing on intense deep tissue work, but regulation and mobility. Therapies like floatation tanks, gentle massage, or even something like reflexology or a facial can support the whole system. In addition, spending time in hydrotherapy pools can be extremely soothing.

Floatation tanks often use Epsom salts in the water, and research suggests magnesium absorption can aid muscle relaxation. However, the primary benefit is Restricted Environmental Stimulation Therapy (REST), which lowers cortisol levels before an event. A study published in BMC Complementary Medicine and Therapies found that flotation REST significantly reduces subjective pain and enhances sleep quality - all essential leading up to an event.

2. Intra-training: The adaptation phase (ongoing)

During heavy training blocks, the overall advice is to manage the inflammatory response without reducing the training effect. Thermal suites (contrast therapy) are a good recommendation for this kind of overall maintenance as alternating between a sauna (vasodilation) and a cold plunge or ice fountain (vasoconstriction) creates a pump effect for the vascular system, supporting the heart and muscles.

Look for spas with extensive thermal suites (a variety of different heat and ice experiences that you can journey through). Research indicates that regular sauna use has been shown to improve plasma volume and cardiovascular strain, effectively enhancing endurance performance, according to the Journal of Science and Medicine in Sport.

3. Post-event: The repair phase (48 hours to a week days post-event)

Contrary to what we might think, there’s some suggestion that immediate deep tissue work can be counterproductive when muscles are acutely damaged by a big event, so waiting a couple of days is recommended before targeted treatments.

Targeted deep tissue massage may be recommended depending on your event and how you’re feeling (it’s a good idea to speak to your therapist first), and hydrotherapy is always soothing, especially if you use water jets to massage muscle groups at specific angles. Combining hydrotherapy with a massage is a lovely way to relax the body and enhance the experience. For example, a meta-analysis in Frontiers in Physiology indicates that massage is one of the most effective methods for reducing DOMS and perceived fatigue post-exercise.

A top recommendation is to book a spa break for a couple of days or a weekend following your race or event so you can really make the most of it and enjoy repeat spa experiences.

The timing guide: A decision framework

Peak week: Priming the system

During your most intense training weeks your focus should be on metabolic efficiency. Booking time in a thermal suite or sauna is often recommended in this phase, using controlled heat to boost the training effect. However, it’s important to ensure you don’t overdo it with high pressure massages or products that might be too intense.

The taper: The 48-hour rule

As you enter the final two or three days before a race or event, you want to take things gently and focus on recovery. This is the time for a spa day with floatation therapy or light massage. Try to avoid deep tissue work during this period as you don’t have time for muscle recovery before race day.

Post-race (Day one): The immediate flush

In the first 24 hours following your event, your muscles may be acutely damaged and likely dehydrated. The best thing to do is spend time enjoying gentle spa experiences like hydrotherapy, specifically using lukewarm jet pools to encourage circulation, and make sure you stay hydrated, and rest - don’t underestimate the power of a relaxation space. You should generally avoid intense, prolonged sauna sessions immediately after a race to avoid the risk of further dehydration.

Post-race (Day three+): The deep repair

Once you hit the 72-hour mark, hopefully the acute inflammation has subsided, allowing you to focus on deeper recovery. This is often a good time to book a deep tissue or sports massage to work into the fascia and address specific ‘knots’. It’s always important to speak to your therapist about your event, and any specific areas of focus to make sure you get the most out of your treatment.

FAQ: Can I use a spa the day before a race?

Yes, but be gentle. While a relaxed swim can help with pre-race jitters, avoid long sauna sessions or intense massage the day before the event. Excessive heat can lead to dehydration and electrolyte imbalances, while deep massage can leave muscles feeling bruised and heavy in the short term. Stick to floatation therapy or mindfulness/meditation spaces.

For a deeper dive into recovery stacks, have a look at our guide to what athletes are using and where spa therapy fits in.