Cross Training:

Here I am referring to everything from walking and rucking to elliptical, swimming and cycling. See mental training to fully appreciate how much this kind of training can help you. You can also make improvements to increase the benefit you are getting, going for a recovery walk? Add a backup with a little weight, it increases strength and the cardio load and so long as you stay under your desired heart rate it is awesome training, even better if you can stick in some hills. 

If you are finding the running too much but want to improve more then cross training can help, both with improvements in cardio but also with recovery. There is a growing body of evidence showing that a gentle walk is more beneficial for recovery than sitting on the sofa with your feet up. More intensive cross training can be reduced load baring like walking, rucking or elliptical work, 

Recovery

Massage has numerous reported benefits, the odd session with a sports masseuse is not a bad investment and for day to day use a half decent massage gun can really help. Below are some of the reported benefits with associated references. 

Improved Blood Flow and Circulation:

• Reduced Muscle Soreness: Massage helps to increase blood flow to the muscles, which can help flush out waste products like lactic acid that build up during exercise and cause muscle soreness. (Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2953308/)

• Enhanced Nutrient Delivery: Increased blood flow also delivers more oxygen and nutrients to the muscles, which are essential for tissue repair and growth. (Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2953308/)

Reduced Muscle Tension and Improved Flexibility:

• Release of Tight Muscles: Massage techniques can help release tight muscles and break up adhesions in the muscle tissue, improving flexibility and range of motion. (Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2953308/)

• Enhanced Performance: Improved flexibility can lead to better performance by allowing for greater range of motion and reducing the risk of injury. (Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2953308/)

Reduced Stress and Improved Mental Well-being:

• Stress Reduction: Massage has been shown to reduce stress hormones like cortisol, promoting relaxation and reducing anxiety. (Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2953308/)

• Improved Sleep: Reduced stress and muscle tension can lead to better sleep quality, which is crucial for recovery and overall well-being. (Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2953308/)

Other Potential Benefits:

• Reduced Inflammation: Some studies suggest that massage may help reduce inflammation in the muscles, which can aid in the healing process. (Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2953308/)

• Improved Recovery Time: By reducing muscle soreness and inflammation, massage may help athletes recover faster between training sessions and competitions. (Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2953308/)

Important Considerations:

• Timing of Massage: The timing of massage in relation to athletic performance can vary depending on the individual and the specific goals. Some athletes prefer to have a massage before a competition to relax and prepare, while others prefer to have a massage after a competition to aid in recovery. A proper massage is not advised shortly before an all out performance. 

• Type of Massage: Different types of massage, such as Swedish massage, deep tissue massage, and sports massage, can be used for different purposes. It's important to choose a type of massage that is appropriate for your individual needs.

Compression - I won’t go into detail but there are many reported benefits for the use of compression clothing in the aid of recovery. I have had mixed results myself but if nothing else there is the element of the expectation effect and perhaps I need to read more evidence. It seems unlikely that it will hinder recovery and the compression can support and improve blood flow which will logically help improve recovery. 

Breathing - For more information on breathing I suggest reading Breath: The New Science of a Lost Art. Essentially there are a lot of benefits if you can adopt nasal breathing during most of the day and there are exercises you can perform in walks to further improve your breathing. There are also devices such as the AiroFit, these have limited evidence but if you can get one second-hand it could be worth the investment. 

Standing Desks - Just for flexibility and recovery it can be useful to stand during the working day. 

Power Poses - See the work / TED talk by Amy Cuddy. In short, performing power poses can improve / increase testosterone levels and improve athletic performance. Consider integrating into your pre race routine.