A blog by runners. For runners.

More foam rolling exercises for runners

With summer mileage on the increase, it’s time to pull out your trusty foam roller again. If you’re feeling the fatigue of your miles, foam rolling is the perfect partner to help work out some of those sticky spots.

If you’re new to foam rolling start with the basics of foam rolling.  If you missed the first set of foam rolling exercises we shared — which focused on Piriformis, the IT Band, and the calves — you can find those here.

Today we’ll share some additional moves that target your major muscle groups.

The hamstringsFoam rolling for runners: the hamstrings

  1. Sit on the floor, perpendicular to the roller.
  2. Place the foam roller under your thighs with your hands extended a foot behind you
  3. Stack your right heel on top of your left toes.
  4. Slowly roll back and forth along your hamstrings.
  5. If you’d like a more intense roll, lift your left heel off the ground dropping the weight of your legs into the foam roller.
  6. Using your hands, move up and down the roller slowly.
  7. Repeat 5 times down and back.

The quads
Foam rolling for runners: The Groin

  1. Lie face down perpendicular to your foam roller with your quads on the roller, bring yourself to a push up position with your legs extended behind you, tiptoes on the floor and your hands beneath your shoulders.
  2. Pushing slowly forward with your toes begin to move the foam roller down your quads, then up again.
  3. If you’d like a more intense roll, lift your toes off the floor, letting the weight of your lower body drop into the roller.
  4. Move your hands forward and back rolling your quads up and down the roller slowly.
  5. Roll up and down 5 times, slowing down considerably in places that feel sore or knotted.

The groin

Foam rolling for runners: The Groin

  1. Lie stomach down on the floor, both legs extended with the foam roller parallel to the right side of your body.
  2. Come to your forearms then bend the right knee to a 90 degree angle.
  3. Place the foam roller under your right inner groin.
  4. Slowly slide left to right on the foam roller. If the pressure is too intense back off the roller by taking more weight into the left side of the body.
  5. Repeat 5 times slowly moving left to right and back again.

Photos + Articles bLisa Chase