7 Foam Roller Exercises for Runner Recovery
Want to know what you should be doing after your runs to optimize recovery?
Have you ever felt like your muscles are tight, legs are heavy, or you have a knot that just needs to be released?
Foam rolling can help increase blood flow, stimulate your nervous system, and allow you to release your muscles all on your own!
Done consistently, this can maintain your flexibility, mobility, and prevent your muscles from overcompensating during your running to allow you to move freely and limit your risk for potential injuries.
In this blog and training, we’ll take an in-depth look at the ultimate foam rolling guide for runners and uncover the secret to ensuring you’re getting the maximum benefit from your foam roller. Foam rolling has become increasingly popular amongst runners, but do we actually know how to use it effectively?
I will share with you my 7 foam roller exercises that will change your running game forever no matter if you are a beginner runner just starting out or an experienced runner training for another marathon!
Listen to the Podcast Episode during your next run!
The truth is, foam rolling is not a one-size-fits-all solution, and understanding how to use it properly is essential for any runner looking to improve their flexibility, muscle recovery, and performance.
Throughout this training, Dr. Duane Scotti will explore the science behind foam rolling, the most effective techniques, and how to target specific muscle groups for running. We’ll also cover how often to use foam rollers, what to do if it is too painful, and provide you alternatives when you can’t travel with a foam roller.
By the end of this training, you will have a clear understanding of the foam rolling secret and how to incorporate it into your running routine to recover faster, prevent injury, and ultimately become a stronger, faster, and more durable runner.
So, sit back, relax, and let’s uncover the ultimate foam rolling guide for runners together!
Watch the LIVE video version of this episode below!
Learn how to do the 7 foam roller exercises!
CLICK THE PHOTO OR CLICK HERE
This Episode Sponsored By:
A big thanks to Naboso for your support for this episode!
Want to know what I use to optimize my recovery after my runs? Naboso recovery compression socks, toe splays, and recovery ball from Naboso.
Naboso’s textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs.
Use code HEALTHYRUNNER for 20% off your entire Naboso order!
Click HERE to be directed to the discount page!
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Click HERE to get access the the best recovery program to keep your body strong and healthy!
Connect with Dr. Duane:
Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years.
Duane initially started running as an adult, wanting to add some cardio to his gym sessions. After having a hip surgery, his doctor advised him to get off the treadmill and run outside. Without having fully recovered, Duane suffered a running-related hamstring tendon injury and many others as a novice runner.
As a coach, he has guided thousands of athletes back to running, finishing their first marathon, crushing a personal best, and even the elusive Boston Marathon qualifying time.
He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury. Through his signature 1:1 coaching program, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running. Dr. Duane truly believes that anyone can run and that all runners should be treated differently when recovering from an injury. He is on a mission to change the traditional thinking that running causes “overuse injuries” or “your body is just not meant to run” and you must “take a break” to get better. Through strength and run specific training you can grow a strong mind, strong body, and just keep running!
Duane received his Bachelor of Health Science degree and Master of Physical Therapy degree from Quinnipiac University in 2001 and 2003. He then went on to receive a clinical Doctor of Physical Therapy and a Ph.D. in Physical Therapy from Nova Southeastern University in 2017. Duane is a board-certified Orthopaedic Clinical Specialist, RRCA Certified Running Coach, Certified Mulligan Practitioner, certified in dry needling and has advanced training in spinal manipulation and rehabilitation for runners.
As an athlete, Duane is an adult-onset runner, avid half marathoner, and enjoys challenging himself to learn and grow in his personal running journey!
A native New Yorker from Long Island, Duane currently lives in Cheshire, Connecticut with his wife Deb and his two teenage daughters who are competitive volleyball players. They all love to explore new beaches along the east coast.
- Instagram – @sparkhealthyrunner
- duane@sparkyourtraining.com
Get weekly running tips on the Healthy Runner Podcast…available wherever you get your podcasts!
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You can teach an old dog new tricks!!! I have never considered myself a runner and I knew I needed to be smart about it because I am no spring chicken. Spark preached getting strong and healthy to be injury free and they practice what they preach. I am soooo glad I made the investment in me! I finished my half marathon last weekend and couldn’t be any happier! The program fed me all the steps I needed to essentially learn how to run long distance, build strength, nutrition help, a forum of other runners and probably most important was the 1:1 coaching. I had no idea how to tackle training for a 1/2 marathon and this program broke all of it down, had it individualized for me and we tweaked as we went to make sure I was staying healthy and strong. I had so many questions the week prior to my race and Coach Cat was always there for me and answering all the questions and issues I had-and believe me there were a lot! The biggest benefit I think I got was the strength. I am strong and fit. But most important was what I gained emotionally. I built confidence and strength I didn’t know I had, even at my age. Honestly could not have done this without Spark Healthy Runners!
My Healthy Runner journey started after I had battled bilateral achilles pain for a few months and was frustrated how it affected my running. As soon as I talked to Duane I knew I had made the right decision. His positivity, enthusiasm and genuine care are infectious. The training plan that was tailored to me included specific exercises to rehab my injury and I was so excited that I didn’t have to stop running. It took patience to only run slow for a few weeks but I trusted the process and it got me me to where I am now: running pain free. We made adjustments to the plan throughout whenever needed having someone in your corner that is always there with guidance and support throughout the process was invaluable.
I just ran my second half marathon, both with Duane’s coaching, and PR’d by over 9 minutes! I got all choked up in the last mile when I realized that I felt strong and could still kick it up a notch.
I’m so thankful for the Healthy Runner program, community and the entire coaching team for all the support!
Wanting to run more consistently, and to increase my long run distance and total weekly mileage, I was concerned about hip pain due to hip alignment issues. This is an issue I had when I trained for my first half marathon several years ago. Having listened to the Healthy Runner podcast for the past couple years, I knew Duane Scotti could help. I signed up for the four-month strength and running training program and am extremely happy with the results.
The program Duane and Coach Whitney developed for me was exactly what I needed. It was tailored to my needs and to my target race. Coach Whitney was very helpful, and with the biweekly coaching calls, we were able to fine tune the program based off my performance and feedback.
At the end of the program, I completed a 10K trail race feeling strong and pain free.
I highly recommend Duane Scotti and the Healthy Runner training programs.