If you're a runner, you've certainly dealt with tender muscle spots before.

And while a genuine injury will definitely require recovery time (and a visit to your physiotherapist or doctor), some level of soreness is normal when training, especially if you've been pushing yourself hard.

Foam rolling can be very helpful in relieving the resulting tension and soreness in your muscles and fascia. If you've never used a foam roller before, it can feel a bit awkward at first, and even if you have, you might not be sure whether you're doing it correctly. That's why we've created the 10-minute foam rolling routine for runners, which you can see above.

Foam rolling is a form of self-massage where you use a foam roller to apply pressure to various muscles in your body. It helps relieve tension in the muscles and fascia, the connective tissue that surrounds your muscles.

When you roll on the foam roller, you use your body weight to create pressure on tight or sore muscles. This helps to increase blood flow, reduces muscle tightness, and might also improve flexibility.

Running puts stress on the muscles, fascia, joints, and tendons, particularly in the legs and lower back. Foam rolling helps to release tension and knots in your muscles, which can, in turn, help improve flexibility and range of motion.

It’s also great for recovery after a run, as it helps to promote blood flow to the muscles, speeding up the healing process and reducing soreness. So, if you need a foam rolling routine, check out Coach Ben's above!

Foam rolling has several benefits for runners, as it:

Plus, it can be a great way to relax and destress after a challenging workout!

When you're applying direct pressure to tight, sore, or overworked muscles, they tend to hurt, especially when you hit a trigger point or a particularly tender spot. This discomfort is a sign that you’re working on an area that needs attention, and will typically be followed by a release of tension.

However, the pain should not be unbearable. Think of it as the "good kind of pain," similar to a deep tissue massage. If it feels extremely painful, you might need to ease up on the pressure.

Choosing a foam roller depends on your needs, experience level, and sensitivity. There are a few factors that'll play a role:

If you’re new to foam rolling or have very sensitive muscles, you can start with a softer, low-density foam roller. If you need deeper muscle work, a firmer, high-density foam roller may be better.

There are also textured foam rollers with ridges or bumps that can provide more targeted relief for specific muscle knots. The length and diameter of the roller can also vary; longer and larger rollers are great for rolling larger areas like the back or legs, while shorter ones are ideal for travel or more focused work.

Foam rolling is just one piece of the puzzle. How your muscles feel and perform will also depend on your sleep and nutrition, and, especially, on having an adequate strength training routine and mobility program.

With Runna, you can get both, all in the same app, along with your running training plan, and keep your progress whenever you change plans.

Join Runna and get your first week free!