Foam rolling for runners

Guaranteed to boost flexibility and speed up recovery, foam rolling will soothe aching muscles and make your running legs as good as new!

Foam rolling for runners

The more miles you run, the tighter your muscles and the surrounding connective tissues will get. If these key areas don’t receive some TLC then injury can rear its ugly head, but regular foam rolling is one easy injury preventative. 

Self-massage is considerably cheaper than a weekly rub down, plus this type of myofascial release can make you more flexible and increase your range of motion.

With a little help from Kinetic Revolution we've compiled the best home foam rolling exercises to keep you in tip-top shape. Take 15 minutes out of your day to do these simple moves and your running is guaranteed to benefit. 

Gluteus muscles

If your booty needs some attention, rolling tight glutes can help to prevent injuries in other areas of your body, from your knees all the way to your back.

How to: Sit on the foam roller and put one leg out straight, bending the other. Roll slowly from the top to the bottom of your buttocks.

For a deeper roll, place the straight leg on to the bent leg and roll your buttock gently, this will help to alleviate the piriformis muscle. Perform these exercises for 1-2 minutes on each side. 


Two muscles make up your calves, the gastrocnemius and soleus muscles. Each need taking care of, so if you want to do them justice switch up your roll with a series of rotations.

How to: Rest one leg out stretched on to your foam roller just above your Achilles tendon and bend the other. Lift your hips off the ground and keep your body weight steady with your hands. Roll up and down your calf and apply pressure.

Spend 1-2 minutes on each leg, not forgetting the inner and outer leg. 


As one of the three posterior thigh muscles, your hamstrings are essential for various daily activities and will definitely benefit from some rolling release.

How to: For this exercise sit down on the ground and place your foam roller beneath your thigh, outstretching your leg. The other leg should be bent at 90 degrees. Stabilise the foot and place your hands behind you, gentling pushing up so your body weight is supported by your hands.

Roll back and forth slowly until you feel a trigger point and keep the pressure here for 30 seconds. Change legs and repeat.


Your quadriceps are made up of four powerful muscles and as another fundamental muscle for movement they certainly deserve a good roll-out.

How to: Lie in a plank position with one leg outstretched behind you and one leg out to the side with your knee to the floor. Place the foam roller underneath the outstretched leg and gently roll from your knee to your hip, gauging how much pressure to apply by using your body weight.

Do this for 1-2 minutes and repeat on the second leg.

For more great videos and workout advice from Sports Rehab Therapist and Running Coach James Dunne, head over to

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