Recover Better, Run Stronger
Foam rolling and stretching are two simple yet powerful tools to help runners stay flexible, recover faster, and reduce the risk of injury. But are you doing them correctly? Let’s break it down.
Foam Rolling: Your Muscle Massage at Home
When to Foam Roll
Before Your Run: Use foam rolling to wake up tight muscles and increase circulation. Focus on quads, calves, and hamstrings.
After Your Run: Roll to release tension and aid recovery. Spend extra time on areas that feel tight or sore.
How to Foam Roll
Apply steady pressure to the muscle group, moving slowly over the roller. When you find a tender spot, pause and hold for 20–30 seconds.
Avoid rolling directly over joints or bones.
Time Commitment
Spend 5–10 minutes on foam rolling as part of your warm-up or cool-down routine.
Stretching: Dynamic vs. Static
Dynamic Stretching (Before Runs)
Prepares your body for movement by improving range of motion and activating key muscles.
Examples: Leg swings, walking lunges, or high knees.
Static Stretching (After Runs)
Helps release tension and improve flexibility by holding positions for 20–30 seconds.
Focus on major running muscles like calves, quads, hamstrings, and hip flexors.
Common Mistakes to Avoid
Skipping foam rolling entirely—tight muscles can lead to overcompensation and injury.
Stretching too aggressively—ease into each stretch to avoid straining muscles.
Pro Tip: Combine foam rolling and stretching for a complete recovery routine. Start with rolling to release tight spots, then stretch to increase flexibility and mobility.