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Foam Rolling for Distance Runners

Use of a foam roller BEFORE a run helps increase blood flow and releases muscle tightness that could interfere with proper running form.

 

Foam rolling essential muscles prior to run are:

Calves

Piriformis

IT (Iliotibial band)

 

Use of a foam roller AFTER a run helps flush out toxins and reduce lactic acid buildup in the legs.

 

Foam rolling essential muscles after the run are:

 

Hamstrings

Adductors (inner thigh)

Quadriceps

 

As a former distance runner I prefer to use the soft grid roller which is dense foam wrapped around a plastic pipe and has lasted me for years as opposed to the lower density foams which lose their shape and effectiveness after only a few months.

 

Author: Kyle Romine is a certified Strength and Conditioning Specialist through the NSCA. Kyle graduated from ASU and is a former track athlete,