10min FOAM ROLL FOR RUNNERS | Pre or Post Run Foam Roller Exercises
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- เผยแพร่เมื่อ 21 พ.ย. 2022
- Follow along with this 10min foam roll for runners routine. Here I guide you through the best foam rolling exercises for runners that you can to pre or post run. Foam rolling helps release tight calfs and improve blood flow which can speed up recovery. I take you through some exercises to stop shin splints from occurring and also fix shin splints.
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Disclaimer
To join in these exercises, you must be in good physical health. If you’ve been told for any health or medical reason that you should not take part in physical activity/sport, then you should not take part in this workout. When participating in any physical exercise, there is a possibility of physical injury. If you engage in these exercises, you agree that you do so at your own risk and assume all risk of injury to yourself.
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I've run 225+ road races and triathlons, and completed 106 ultramarathon races (25 100-mile runs). At soon-to-be 71, my muscle stiffness and aches have become borderline chronic. I finally broke out my foam roller and started using it. With the guidance provided by this vid, I'm starting my runs now looser and with better range-of-motion than I've had a long time. Good stuff!
Impressive running CV! Glad to be able to help keep you going for a long time yet 👊🏼💪🏼
Hi from Columbus, Ohio, USA-I am running my first full marathon next week! I found this video a couple of weeks into my training cycle and have been doing it every day. I’ve had problems with plantar fascia and Achilles tendon, ITB area in my last two half marathon training cycles, but not this time! This video has been a fantastic help to my training. I am confident that this routine has been an enormous contributor to my ability to train throughout this build without injury. And I love doing it every day because it feels great and helps speed my recovery for my next run. Thanks so much!
Thanks Rachel & so glad I could help. Full marathon will be impressive, hope it goes well! 👏🏼💪🏼
Training for my first marathon and starting taking my recovery more seriously and added foam rolling! I feel a million times better!! Thank you from Minnesota ❤
This was so helpful! I was a runner through elementary school, middle school, high school, and college and then I took 10 year break, but now that I’m a father, I want to get back into shape and it’s not been easy. But doing these workouts pre-run and post run have changed everything for me!
Starting to jog again, 5 km to start, loving this video from Ireland !!! ❤
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This is my ritual routine the day before my marathon for past few years. Very focused video. Love from states
Hey Tom, happy new year.. starting back at running so this will be a good addition for pre and post run - plus strengthening my calves.. Thanks for posting these videos! from Sydney Australia
You’re welcome, happy new year and keep up the running & prehab work 👌
I found your channel last year. I was looking for foam roller exercises. excellent Channel
Super great. Thank you man! I’ve been needing a good foam rolling exercise for a while now.
Thanks, make it a weekly habit 👌🏼👏🏼
Cheers Tom, very useful for me and helped a lot to loosen up sore legs post-run. Also a big fan of the 30 min dumbbell and barbell workouts and the tough finishers when shorter on time. Thanks for the channel!
Thanks Nick, glad you found this useful and are doing some of my dumbbell/barbell workouts also 👌
Great video! Thank you, Tom. Foam rolling from NYC after some training to get ready for the NYC Marathon this fall. I’m sure I’ll be rewatching this video many time!
Oh good luck, sounds fun!
Thank you. Felt great doing the exercises after a long run. Watching from Ireland.
Keep it up💪🏼🇮🇪
Great video! Thank you!
Started following along consistently and can definitely feel a positive difference ☑️
Awesome, keep it up 👍🏼🏃
Thank you so much! I’m so glad I found your video!!😊😊❤
You’re welcome 👌
Thanks for the video. Watching from Asheville USA
Thanks it’s a great video! Starting my fitness journey from Melbourne Australia ❤
Happy to help get you started 👍🏼
thanks from Chile!!
Wonderful! Preparing for London marathon- this will be really helpful! Already feel my stiffness improving after a long run!
That’s awesome, yes keep it a weekly part of you training and share with any runner friends you have 👌🏼👍🏼
Thanks for this video! Helps with chilly Canadian spring post-run!
Not sure it’s much warmer here is UK right now. Well done 💪🏼
Hey my story is not near as impressive but I’m just starting to run and my legs were feeling so sore but this helped me so much thank you! 🎉
👏🏼👍🏼
Super helpful, thank you matey!
You’re welcome
Did the full body foam roller video and had my first run without knee pain since last summer, just about to start into this coming summer! 😭SO grateful! Also for your next foam roll video, TFL is always feelin spicy! Huge thank you 🙏🏼
Glad to help, keep it up & hope you can get some more pain free running done 👏🏼
loved it. thanks for getting into it straight away. watching from Berlin Germany.
You’re welcome 💪🏼🇩🇪
Prepping for the NYRR Brooklyn Half Marathon this Saturday! Throughout my training I haven't been a consistent roller. But this week I want to aim to do it after all my runs to feel the best for the race. Rolling from Brooklyn, WI today, but I'll be in Brooklyn, NY the rest of the week!
Great stretching video. Keep up the good work 👌👌
Thanks, will do 👍
Los Angeles here, I’m running my first marathon in March and have found this cool down/recovery exercise so helpful in reducing tension and soreness! Thank you so much!
Glad to help 👍🏼 Good luck with the Marathon
Been following along at least twice a week since I found this, great vid. Melbourne Australia
Awesome 👍🏼🇦🇺
So good and helpful!!! Thank you!
You’re welcome 👍
Tom great, grateful, after easy run man ty! high fives
✋🏼
Just what my legs needed today. Great video- from Montreal, Canada
Thanks 👍🏼🇨🇦
Thank you so much for this video! Watching and rolling from Paris, France!
Welcome, don’t get many from France so glad you could join me 🇫🇷
Very useful Tom thanks! Shins feeling much better than yesterday.
Watching from Namibia!
You’re welcome, first Namibia comment I think 💪🏼
Thank you! Great video
Thanks
Thank you!
You're welcome!
Very nice roller routine!!!!!
Thanks
This was incredible! Thank you Tom! I did a 12km run (jog and walk for me mostly ) and I should’ve did these yesterday but I’m here the next morning and I’m so happy to have found your channel. I know that recovery is so important but I still neglect it. Thank you for providing amazing content
Thanks Pchan. 12k is great distance 👏 Keep it up and welcome to the channel!
Thank you! Getting back into a running routine after back surgery and pregnancy several years later. I hadn’t been very disciplined with my recovery and as I’ve aged, it’s been much more important to me to incorporate into my training. Appreciate the tips!
Well done for getting back at it. Be kind to yourself, enjoy it and don’t rush. 💪🏼
This was great!! Thank you so much. I’m finally seeing improvement in my running and getting more miles but I have been held back by my lack of knowledge on how to properly recover! This is definitely gonna be a regular part of my routine:)
Coming from the states🇺🇸 Eugene, OR
Awesome, yes upping the miles means upping the recovery work 👌🏼👍🏼
Thank you from NYC!
You are welcome!
😊 Really helpful, and the plinky plonks music calmed my tension too 😃 🏃🏼♀ Thank you
Haha plinky plonks music 😂 It’s royalty free so slim pickings but the best I could find!
Thank bro
You’re welcome
Thank you - I got this from my coach. I'm in Gulf Breeze, Florida :)
Really great to hear it was recommended by another fitness professional 👌🏼👍🏼
Thank you from Canada! :)
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This was excellent. My first time doing a foam roller workout so learnt a lot. Will definitely use On a regular basis.
Awesome, glad it helped 👌
Great, thank you. Felt amazing
You’re welcome 👌🏼
@@TomPetoTrainingamazing second time too. Thanks for your videos.
Did this after my first run since the snow finally melted! Cheers from Norway! 🏃🏼♀️🇧🇻
Well done, still not visited Norway yet. Will do soon 💪🏼
Awesome stuff ! From Seattle, Washington ☔️
Awesome! Thank you, from one rainy place to another 💪🏼☂️
Super, w końcu wiem jak się rolować, pozdrawiam 😁
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fantasic, magnificent after Fri night Run easy 3miles foam roll right in the kisser keep it all loose ty, high fives Tom with Sasu
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Nice one, Tom. In recovery from calf strain, this really helped. Dave in Helensburgh, Scotland.
Awesome, glad to help 💪🏼🏴
Very useful. Houston, Texas, USA.
Glad to help, had a great time visiting Houston & Austin a few years back 💪🏼🇺🇸
Thanks Tom! Rolling out in California!
👏🏼☀️🇺🇸
Alaska! Great video! Do you have tips for relieving IT band pain from running?
Hi , I am new subscriber I just watched your exercise video. I just bought my foam roller and I look for a video to watch for safety precation before I use mine.I found your video today that is very helpful. thank you for sharing your educational exercise video. I enjoy watching you and I appreciate. God Bless and have a great day!
Thanks Maria, glad you found it useful
Thank you from California
You’re welcome 💪🏼
Thank you so much from Dallas, Texas! ❤
I found you on Google.
I will be doing this again and again!
Oh great, thanks Google! Glad to have you join me. 💪🏼🇺🇸
I’m from Belgium and using the foam roller for the first time. It’s a great new feeling
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Hey tom, I am from India - I have started doing two runs a day and this has really helped me loosen up the knots in my muscles and helped a lot with my sore spots. Thank you for this video
Well done, glad I can help 💪🏼🇮🇳
Thanks from Tulsa
You’re welcome 👍🏼
After Tempooo Run and Hills Run helpful, welcoming Tom hi fives dude!
Well done ✋
Legend! Loved the video gave a lot of release after a 30km run. Currently rolling in Singapore 🤜🏼🙏🏼🤘🏼
Wow big run 👏🏼💪🏼
Hello from California. Thank you for this video. I seem to have healed my runners legs more readily with rolling versus physical therapy
Glad to help 💪🏼
Just found your channel.
From Jamaica 🇯🇲
Awesome 💪🏼🇯🇲
I'm watching from South Africa 😅🇿🇦 Nice one, I did this after a ten kilometres run and really enjoyed it.
Well done, glad you enjoyed it & welcome to the channel! 💪🏼🇿🇦
Hi, I’m from the United States I really enjoyed this foam roll stretch thank you!
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Thank you. I'm from Bhopal, India.
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From New York and wanted to start foam rolling to help prevent soreness and incorporate into my warmup and rest day
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after Sat night run with hills 200x400 intervals run and running 19miles in the kisser foam roll to take care of miofascia way to be ty Tom high fives dude
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This year I turn 40 wahh and after injuring myself running last Sept am finally starting a slow return to running program startin today. I like this routone as its short and sweet foam rolling most important used muscles when runnin!❤
Make it a regular weekly feature of your year 👌🏼💪🏼
Athens, Greece! Thank-you for the video! Foam rolling alone is boring ;-)
Glad to help 👍🏼🇬🇷
Arizona !
🌵💪🏼☀️
MAun botswana thanks for the short video
You’re welcome 👍🏼🇧🇼
Hello from Ireland. Found on TH-cam search for foam roller workout
Welcome 👏🏼🇮🇪
Terrific, marvelous Tom after Sat night run tempo run and Virtual wineglass 8k run ty dude hi fives Sasu Tom
Well done ✋🏼
Oh god.. I just got my new and first roller.. And it works like magic... It's so relaxing.. Heaven 😂 my body was so sore
Wonderful!
This is great! Thanks Tom! Quick question: Do we have to do any other PRE work or exercise other than foam rolling before going for a run or do you think doing this 10-minute foam rolling is sufficient? Thanks again 🙏🏼
Any dynamic mobility routine would be beneficial, try this one th-cam.com/video/GWbEI6moUBo/w-d-xo.htmlsi=dFEHX4VeEZAuFwDS
Hi man! from Kyiv Ukraine. It's very good exercise, thank you for your experience I appreciate it very much 🙏
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This was great. Do you have any tips for taking pressure off the wrists while doing these?
Use Yoga blocks and wrap fingers over the edges, or mini paralettes to keep straight wrist alignment, or try purchasing ‘Bear Grips’ wrist supports on Amazon 👍
❤
Hello, I just discovered this video and have been doing it as part of my training for an ultra. Thank you , it has been the best instructional video for me so far on foam roller benefits!
Found you at an opportune time from Texas
Welcome 💪🏼🇺🇸
Found this on a general search for foam rolling for runners. From Maryland
Glad you found it 👍🏼
Hi Tom! Love this and your barbell vids. Is there a way to roll without holding up your weight with your hands?
I’ve done calf’s lying flat on my back using a much smaller roll action but not easy. Piriformis is a tough one without hands but can be done with a MFR ball just lying on side with ball pressing into glute/Piri. Try using wrist wraps or mini paralettes
I am not a runner but I need a nice body state or condition to work. Im 22 years old and I found your video thanks. I'm feeling me better after do everything and I'm from El Salvador. Greetings.
💪🏼🇸🇻
Hell mate, absolute hell. Let’s do it again tomorrow 😂
Haha see you then 👌🏼
My first foam rolling, from Rotterdam, the Netherlands after the 10Miles Dam2Dam in Amsterdam
Well done on the big run, glad to help 💪🏼
Felt great after my 10k this morning. Thank you! I usually roll the bottom of my foot too, is that advisable?
Ye great idea but I don’t think a foam roller works great for foot, try hockey ball, tennis ball or something like that
Aruba
Latvia 🇱🇻
Does foam rolling replace stretching, if the muscles are sore after running/squatting?
Not really. I’d say complements it. Stretching won’t really reduce muscle soreness though. Just avoids loss in flexibility.
Hi Tom
how often can you do these daily and is walking good for afterwards
3x/week would be great. Yes walking any time is good!
I like your video, it's very clear and to the point. But I hate foam rolling... it literally just hurts... and my weak little arms trying to hold up my semi-chubby little body.... I can only hope this will get easier (I've done this video like... 5-7 times now) and my arms will start getting stronger. Also, I'm from the usa.
Try one of my beginner Calisthenics workouts to help build up some upper body strength
@@TomPetoTraining Oooooh I didn't realize you commented! I'm going to do that because I do this after every run now and it hurts less, but not my arms hahahahaha! I'm checking it out now! Thank you!!!
Should I warm up before foam rolling? What kind of warm up I can do?
If possible that’s always beneficial, try this If you have time then yes try this dynamic stretch routine th-cam.com/video/62cBabeEpdo/w-d-xo.html
Is it normal if there feels like there is a ton of pressure? Especially when doing the squat rolls.
My roller isn’t a nice foam might be it.
Normal to be painful at first, might be worth trying a softer or smoother roller
I feel beat up after following this, lol! Out of breath…
Haha that’s a new one, definitely a bit of core challenge!
You must have a very soft roller. Mine definitely does not feel pleasant.
Ye agreed doesn’t feel ‘good’ should probably say feels effective
If you're new to foam rolling, you will definitely feel a lot of tender spots.
@billramsey8934 your crazy man. But that’s awesome.