We’d love to be seeing all you marathoners even more as the season progresses. In the meantime, here’s a simple list of supplements to massage that can help keep you injury-free.

Foam roller. This feels like the enemy, but it’s your best friend.  Using your body weight to roll your IT bands, hamstrings or calves over a foam roller is the nearest thing you can get to self-myofascial release.

PT or lacrosse ball. These smallish, hard rubber balls pinpoint smaller areas like the glutes and feet. Sitting on one of these babies gets pretty deep into the glutes, simulating the elbow of your favorite massage therapist.

Yoga ball. Running is forward motion: too much of it can leave your upper body hunched. To reverse that, lie on a yoga ball with your chest open and arms relaxed and breathe.

Sitting. Runners’ feet are the end of the line, yet they get so little attention. Simply get on your knees, spread your toes out behind you and sit back onto your toes to get a deep stretch in the feet for a huge relief.

Frozen water bottles. Roll one on your feet (or aching calves or IT bands) for active icing after a run.

Icing, Austin style. Hopping into Barton Springs or Deep Eddy after a long run is the same as an ice bath (and way more fun). Just get in up to your waist and wade around for ten minutes for immediate muscle relief.

Massage! Did you really think we could talk about injury prevention and leave out massage? Make massage part of your training: buy a ten-pack and get a 10% discount.