Foam rolling before running and weight training is important because it helps prepare your muscles and fascia for the work ahead.
It’s a form of self-myofascial release (SMR) that targets tight or “knotted” areas in your muscles, improving both mobility and performance.
Key Benefits of Foam Rolling Before Running/Training:
1. Increases Blood Flow & Circulation
• Delivers oxygen and nutrients to muscles.
• Helps “wake up” your legs and reduce stiffness.
2. Improves Range of Motion
• Loosens up tight muscles and fascia (connective tissue).
• Allows for more efficient and injury-resistant movement.
3. Reduces Muscle Imbalances
• Releases overactive muscles that might be compensating for weaker ones.
• Helps restore balance to your gait and stride.
4. Prepares Your Nervous System
• Activates muscle groups you’ll use during your run (e.g. glutes, calves).
• Can improve muscle firing and responsiveness.
5. Decreases Risk of Injury
• By reducing tight spots and improving movement quality, you’re less likely to develop issues like IT band syndrome, shin splints, or knee pain.
Important: Foam rolling doesn’t replace a dynamic warm-up. Use it first, then follow up with active mobility and dynamic stretches (like leg swings, lunges, high knees).
Pre-Run Foam Rolling Routine (5–10 minutes):
1. Calves
• Sit on the floor with one leg extended, foam roller under your calf.
• Support your weight with your hands and gently roll from ankle to knee.
• Cross the other leg on top for more pressure.
2. Hamstrings
• Same position as calves but move the roller up to the back of your thigh.
• Roll slowly from the base of your glutes to just above the knee.
3. Quads
• Lie face down with the roller under the front of your thigh.
• Use your forearms for support.
• Roll from just above your knee to your hip.
4. IT Band (Side of Thigh)
• Lie on your side with the roller under the outside of your thigh.
• Use your top leg and hand for support as you roll from hip to just above the knee.
5. Glutes/Piriformis
• Sit on the roller with one ankle crossed over the opposite knee.
• Lean toward the leg that’s crossed and roll the outer glute.
6. Hip Flexors/TFL
• Lie face down and position the roller just below your hip bone on the front/side.
• Roll side to side gently, covering the top of the thigh and outer hip area.
READY TO START FOAM ROLLING?
Here's our top two foam rollers:
1. Our long option (and most popular): https://www.thesportshop.co.nz/products/style-f-ad400-fr1004?_pos=1&_sid=568e80090&_ss=r
2. Our short option with chunky texture for extra depth into the muscle (ideal for storage and travel): https://www.thesportshop.co.nz/products/style-ufc01170?_pos=2&_sid=568e80090&_ss=r
