How Long Should Runners Be Foam Rolling?

If you’re a runner and you tell us that you don’t have time to do strength training BUT you spend an hour in a Foam Rolling class, you’re gonna get an eye roll from us! We just feel that your training time would be best served elsewhere. Studies show that proper strength training can reduce oversue injuries by 50%!! Meanwhile, research does NOT support the idea that the foam rolling reduces injury risk at all!

Victoria Liu (aka @ironptmom on Instagram) created our clinic’s Bulletproof Runner program to help injured runners recover from injuries and setbacks (including childlbirth) and set PR’s. More importantly, her approach helps keep runner training for a long time....we even have running clients who are 80+ years old!

We mainly use foam rolling for a quick warm up before movement prep for running OR as a cooldown, recovery and self assessment or discovery. Using the roller, you could find “hotspots” in muscles or areas that might signify an underlying issue that may need to be addressed. You should then contact your local physical therapist who specializes in runners to sort it out before it becomes a full blown injury that stops you from running.⠀

Please note that we don’t spend more than 10 min foam rolling and can cover the entire body in less than that! .⠀
Watch this video for a full body routine that @ironptmom did last year while hanging out at her daughter’s swim meet! The only thing missing was a small ball to roll the bottoms of her feet.

Want more run tips? Click HERE to get our Top 10 Tips on how stay healthy and run strong, be a bulletproof runner! OR Join our Bulletproof Runner Inner Circle Private FB group where you get your specific questions and live videos and tutorials on exercises. You can request to join HERE. Feel free to email us with any topics you'd covered as well! We want to support you during the pandemic in any way that we can.