Foam Rolling

Foam rolling has many benefits to runners and depending on the type of roller you buy they are not too expensive. I highly recommend foam rolling to all runners.  

Benefits:

• Helps prevent injury by keeping overused muscles from becoming too tight
• Keeps you flexible 
• Releases tension and de-stresses you by working out those "knots"
• Helps fatigued muscles recover quickly

I personally use The Grid roller. They last longer and the grid feels like fingers massaging you and digging into your muscles.

Try some of these before and after your runs. Just roll back and forth for 30 seconds. Stop on extra "tender" areas for a few seconds and then continue to roll.

1. Calves 

 2. Hamstrings

 3. Quads