In praise of a Theragun for sub-3 training

Some tools feel like luxury items when you first buy them. But over time, the best ones quietly prove their worth.

I was introduced to the Theragun by club-mates before I ran my first sub-3 marathon. At the time it felt like a fairly big outlay. But over the years it has justified its cost many times over. Not as a magic bullet or replacement for proper training, but as a reliable tool that helps you feel ready to perform.

I use it in a fairly limited way. Not every day and not usually after runs. But before tough workouts or races, it’s become an essential part of my routine. Before an interval session, I’ll usually spend around five minutes with it. This morning, ahead of hill reps, it was the first thing I reached for.

On race day I go a little longer. Around ten minutes in total, ideally 45 minutes before the gun goes. I use it on my quads, hamstrings, calves, glutes, feet and gently around the ankles. I avoid tendons completely. This is for the main muscles.

It helps loosen things up and brings blood to the surface. At first, it can take a bit of getting used to - you need to handle it firmly, and get used to your muscles wobbling and vibrating. But when you've got the hang of it, you can feel it kneading out tight spots. Best of all, you’re in control. You can go harder where you feel good or ease off where something feels tender. Occasionally you find a spot that doesn’t feel quite right and you just leave it alone. That element of self-judgement is part of the benefit.

It’s not a replacement for warming up, but it makes warming up feel better. Especially on race day, when your legs might be stiff from travel or you’re short on space. It’s one of the few items that always makes the cut for my clear kit bag at the London Marathon. There’s not much room in there, but this always comes with me.

Some runners swear by it for post-run recovery. I don’t. After a cooldown jog, I prefer to stretch gently and let the body settle on its own. For me, the Theragun is about getting ready, not unwinding after the fact. But everyone’s different. Mo Farah has reportedly used massage guns as part of his recovery routine, and the science seems to support both pre and post-use in different ways.

You can buy cheaper versions than the Theragun itself, and some may be perfectly fine. But in my experience, this is a case where you get what you pay for. Mine has lasted years and remains solid and reliable. You can find good deals around Black Friday or pick one up second hand. It also makes an ideal gift for the runner who already has everything else.

Five Ways to Use a Theragun as a Sub-3 Runner

1. Pre-Race Muscle Activation
Use it 30 to 60 minutes before a race to stimulate blood flow and loosen up key muscle groups. Spend a minute or two each on the quads, hamstrings, calves, feet and glutes.

2. Pre-Session Priming
Before intervals, hills or long runs with effort, a short session can help shake off stiffness and get the legs moving. It’s especially useful on cold mornings or when your legs feel a little flat.

3. Post-Run Recovery (Optional)
Some runners use it lightly after hard sessions to reduce soreness. If you do, keep pressure light and avoid tender areas. You’re trying to ease off tension, not dig in. If in doubt, back off and take it easy.

4. Niggle Triage
Regular use helps you notice hot spots before they become injuries. If a muscle feels overly tender under light pressure, it might be a sign to back off or adapt your training.

5. Travel and Race Week
For hotel rooms, post-flight stiffness or tight calves from walking, a Theragun can help reset your legs. Portable models are light enough to pack and ideal for marathon kit bags.