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Publish date 31.08.2022
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Do you want to run well, to see your body get stronger and sturdier? Surely, you also don’t want to expose yourself to an injury that could put you out of running for up to several months. To achieve all this it is important not only to have regular running training but also exercises such as stretching and rolling.
In this article, we’ll show you why foam rolling exercises for runners are important, how to do them correctly, and most importantly, we’ll show you basic exercises that will help you stretch your muscles and prevent injury.
As you yourself surely know, the muscles during running work very intensively – especially the leg muscles. That’s why it’s important to stretch them well after training. If you don’t, you will need a longer time to recover and return to full form. What’s more, they may get injured more easily the next time you run.
That’s why you should take time after training to do foam rolling exercises. Runners should do them regularly. This kind of self-massage on a foam roller eliminates contractures and makes your muscles more flexible. What’s more, the exercises will improve your fitness!
You should do foam rolling exercises every time you run. You should make it part of your routine after running and spend several minutes stretching your muscles after each run. As you have read earlier in this article, this is extremely important for the proper recovery of your body.
Self-massage does not take much time. Therefore, you can do such exercises even before going to bed – they affect a strong and healthy sleep. Moreover, you can use this type of exercise also, as a warm-up. However, in this case, the types of exercises will be different from those we will present to you below.
If you want, you can also set aside one day a week and do a full session of muscle rolling exercises. This will certainly have a positive effect on your body, mood, and recovery.
In order to properly perform muscle rolling, you will need to equip yourself with the necessary equipment. You will need:
For this exercise, you need a large smooth roller for muscles.
During this movement, change the direction of your foot. In this way, you will also roll the calf more from the side, so you will perform such a massage in a more comprehensive way.
When it comes to foam rolling exercises for runners, you should not forget about the thighs. The thighs are a group of muscles that work very hard and intensely when running. They are prone to injury, so it’s a good idea to roll them after every workout, no matter how intense.
As for the thighs, you should massage them in various places. Here are some exercises for different parts of the thigh muscles.
When running, your back is also under strain. Most runners focus only on their lower body parts. However, you also need to take care of your back. This is not only an ideal exercise for runners, but also for people who have back pain or spend long hours at work in front of the computer. For this exercise, you will need a foam roller.
It is important to mention that duoball is really amazing for back massage. It’s ideal sports equipment for your lower back.
The foot also works very intensively when running. Therefore, you should also take care of this part of the body. How to do it?
For this exercise, you will need a mini foam roller for runners. You should put the mini roller on the ground and stand in front of it. Put your foot on the equipment so that it is in the center of the roller. Shift your body weight to the leg on the roller, and then slowly move back and forth.
This exercise will help relax the calf, Achilles tendon, and plantar fascia.
The calves are muscles that are very prone to injury and often cause problems for runners. Therefore, it is important to focus on this part of the body as well after training. For this, you can use a mini foam roller for runners.
It is important to remember to rotate the foot from side to side to massage the entire area of this part.
When you do this type of workout, you should have in mind that smaller duoball will perform this exercise better than bigger ones.
Remember to also tilt your arm back with this exercise to expose the muscles. The benefit of this exercise is to improve shoulder mobility, which in turn has a positive effect on the whole posture.
Do you want to learn more about foam rolling? If so, check out the article – When to roll the muscles – foam rolling before or after a workout.
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