Foam Roller Exercises for Runners
Grab your foam roller! It’s National Foam Rolling Day!
Foam Roller and Exercises for Runners
*Discalimer: This post contains Amazon Associate Links. All opinions and ideas expressed here are my own.
“Calling all runners with tight muscles! Oh wait, that is probably most of us!”
Get out your foam roller! It’s National Foam Rolling Day!
I used to be so flexible as a kid. I could easily stretch my legs into a full split or raise my leg up and over my head.
What?!?
I was a figure skater so this came in handy for fancy spins and twirls. But somehow as time wore on and I switched sports and grew into a runner my hamstrings and most muscles needed for running (and swimming and biking too) lost their flexibility. I love you Mom and Dad but not loving the genetics that have left me with tight muscles.
I am the woman attempting triangle pose on the yoga mat next to you with the huge grimace on her face as I twist further into the pose. I am the one with the cracking and popping of my joints and the discomfort. I am not stretchy like a rubber band anymore. I can still reach my hands to the floor in a forward fold but its not due to flexibility rather only because I have an unusually large wingspan (necessitating my bike to be set up specifically for my weird dimensions and often causing sleeves to come to that awkward mid-wrist length).
As a runner I have come to terms with the fact that my muscles will always be tight so it is extra important that foam rolling is part of my training and recovery especially when I am gearing up for big races.
What are foam rollers?
Foam rollers are used for self massage. The first ones that began appearing on the endurance sports scene were just that a foam cylinder that could be used to roll, or massage your tight muscles. Foam rollers allow you to put deeper pressure on areas that are tight and sore to do self myo-fascial release. Myofascial release is, “applying gentle sustained pressure into the Myofascial connective tissue restrictions to eliminate pain and restore motion.” (SOURCE).
Now there are many types of foam rollers and other rolling devices that runners and athletes can use to help with muscles tightness and soreness.
Here are some of my favorites:
The GRID from Triggerpoint
Foam Roller. The GRID from Triggerpoint. TriggerPoint GRID Foam Roller
The original Triggerpin
The original Triggerpin TriggerPin Roller
The Evofit Enso Roller
Not your average Foam Roller. The Enso. EvoFit Enso Roller
Foam Roller Exercises for Runners
There are so many great ways to uses a foam roller. They can be used to roll out your calves, your quads, your hamstrings, your IT band . . . any area that is tight and in need of release. Exercises done with a foam roller not only loosen but can be used to improve flexibility and are often used in rehab.
Here are some fantastic resources with exercises to be done with your foam roller:
- Foam Rolling For Runners from Runners World
- 10 Self-Myofascial Release Exercises for Runners from Active.com
- Ultimate Foam Rolling Guide for Runners from Run to The Finish
- Foam Rolling for Runners from Pumps & Iron
- Foam Rolling, The Necessary Evil from Run, Selfie, Repeat
Do you love or hate using a foam roller? Doe you have a favorite foam roller? Please share!
22 responses
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Foam rollers are life changing and when I first finally gave into trying one for injury I wondered why I hadn’t tried it before.
There’s a day for everything isn’t there! I hear these are so great for recovery, especially for runners!
I have heard great things about foam rollers! Anything that helps with muscle tightness and soreness get two thumbs up from me!
Sonali- The Foodie Physician recently posted…Mediterranean Eggplant Hummus “Meatballs”
I don’t have much experience with foam rolling. I know some people swear by it but there are so many options for rollers out there and different ways to use them that I had no idea where to start so this is a great resource for me!! Thanks for sharing!!
I love how everything has a “national” day, lol. I have a few foam rollers in my arsenal and I love them, but it does hurt!
Kimberly G recently posted…Mother’s Day Gifts for Runners
I’ve never been flexible. Ever. But foam rolling is a great tool to help loosen me up!
Wendy@Taking the Long Way Home recently posted…6 Gifts Every Running Mom Wants (and They Don’t Cost a Dime!)
Foam rolling hurts so good, but it’s always worth it.
Nicole @ Fitful Focus recently posted…Baseball-Inspired Denim On Demin
Yes I love my roller! I don’t remember to use it as often as I should but there is nothing better!
Mary Beth Jackson recently posted…I need a little Headspace!
I have a few different ones that I love but I’ve been slacking off a bit lately thanks for the reminder
Deborah @ Confessions of a mother runner recently posted…Find Your Tribe And Love Them Hard
I added your link to the linkup. I hope it worked!
Rachel recently posted…Great Quotes for Strong Women Called “Mom”
I’m not very flexible either…ugh! I have recently been foam rolling daily (well, almost daily) and have really noticed a difference in my achy-ness (like, it’s dramatically diminished!).
Kimberly Hatting recently posted…Des Moines Women’s 13.1:Balancing Racing with Training
Love using foam rolling for relieving tight muscles and soreness! Thanks for sharing the links for exercises! Will check those out!
Taylor Kiser recently posted…Black Forest Cake Overnight Oats
Big fan of foam rollers! Didn’t know that there was a national day for them though! How cool is that?!
Lindsay Cotter recently posted…Flourless Honey Oat Ricotta Muffins {Gluten-Free}
I have the grid and use it almost every night while I watch TV. I also have a ball to get deeper in to my glute and hamstrings.
Thanks for linking up for national foam rolling day! I have the Grid as well and LOVE it! I need to use it (and my other rollers) more often, though.
Clarinda recently posted…The Why’s & How’s of Foam Rolling
I over stretched my hamstring at yoga and I need my foam roller so badly right now….
Susie @ Suzlyfe recently posted…Hearty High Protein Banana Nut Bread (Gluten Free Options)
Interesting!
I never heard about the National Foam Rolling Day, we learn something every day =)
Thanks for sharing!
Juan Pedro Moreno recently posted…Eyaculación precoz
I love the foam roller and it can hurt so good, but I always forget to do it. I def need to get on a foam rolling routine.
Toni recently posted…2017 Echo Half Marathon Training Recap Week 4
I need to be much more consistent about foam rolling. I know that its good for me, and my foam roller sits in my closet so I see it everyday. I really need to get it out and use it more.
Kathryn @ Dancing to Running recently posted…The Emotional Roller Coaster of Losing Weight
I love (and hate!) foam rollers. They do the trick after a long run, but I howl in agony as I’m doing it.
Sara recently posted…Empowerment, Running and Rosie the Riveter
Love it! Helps me recover after working out. Clearly I’m a masochist. The pain of rolling a tight or sore muscle…I like it
Haha! Rolling is the kind of pain that hurts so good!