🦵Foam rolling is beneficial for runners to prevent injuries and promote faster recovery.
🧘♀️Deep breathing during foam rolling helps to relax the muscles and improve blood flow.
🔴Rolling different sections of the muscle helps to target specific areas of tightness or tension.
🧼Using a foam roller with ridges or bumps provides additional pressure and helps to break up muscle knots.
🕒This foam rolling session should be done for 15 minutes, focusing on each muscle group for about 2-4 minutes.
How often should I do this foam rolling session?
—It is recommended to do this foam rolling session two days a week to prevent injuries and promote faster recovery.
What type of foam roller should I use?
—A foam roller with ridges or bumps can provide additional pressure and help to break up muscle knots.
How long should I spend rolling each muscle group?
—You should spend about 2-4 minutes rolling each muscle group, focusing on different sections of the muscle to target specific areas of tightness or tension.
Does deep breathing really make a difference?
—Yes, deep breathing during foam rolling helps to relax the muscles and improve blood flow, resulting in greater relaxation and faster recovery.
Can I do this foam rolling session before or after a run?
—Foam rolling can be done both before and after a run. Before a run, it can help to warm up and prepare the muscles, while after a run, it can aid in recovery and reduce muscle soreness.
00:00Introduction to a 15-minute guided foam rolling session for runners.
00:30Explanation of the benefits of foam rolling for runners and the importance of deep breathing during the session.
02:00Demonstration of foam rolling techniques for the quads, including rolling from top to bottom and side to side.
04:30Guided foam rolling for the calves, focusing on different sections of the muscle and using a cross-friction technique.
07:00Techniques for foam rolling the hamstrings, including rolling from the glutes to the back of the knee and targeting specific tight spots.
10:00Foam rolling exercises for the glutes, including rolling in different directions and using a lacrosse ball for deeper pressure.
12:00Demonstration of foam rolling techniques for the upper back and shoulders, focusing on opening up the thoracic spine.
14:30Conclusion of the foam rolling session and encouragement to incorporate it into a regular routine for injury prevention and faster recovery.
