Foam Rolling tips and routine for Runners

[@Asdos.]

Can't help but laughed so hard when you put your leg over that vibrating roller. I bought a roller today so I immediately looked up a video on your channel. Didn't disappoint! Thanks for the tips and I'll try it out over the next few weeks!

[@elnora2717]

I LOVE your enthusiasm! I get excited about life and odd happenings and my excitement doesn't seem to match up with others around me. It is good to know there are people out there that are happy/excited/ and looking forward to life while living in the moment.

[@user-ci4pj5db8d]

Thanks for this foam roller routine. Just used it after my run! I know I’m very late with this video but I wanted to incorporate routine into my foam rolling so thanks!

[@briangrissom3203]

QD - I try to foam roll every evening. It's something you can do quickly and easily while you watch TV with the kids before bed. Also, I saw you put band aids to help with rubbing...not sure if you've ever tried "Leukotape" - but the stuff is amazing. Never comes off, cheap, and comes in a roll...just an idea. Thanks for all the amazing content!!

[@QronoZ713]

I use leukoplast (a type of leukotape) for securing my an ankle against spraining. Its awesome

[@dukeholbrook7750]

After suffering a minor shoulder injury I discovered that using a skateboard to sit on or lay on while using a foam roller made the process easier and more relaxing.

[@miker6570]

As of this point I haven't incorperated any foam rolling into my routine yet. But if the package tracking is correct I will have my first foam roller when I get home from work tonight.

[@chriscoop6852]

This was incredibly helpful. Thank you Seth. I got some right glute pain and this felt amazing. I did 5 miles today and yesterday and Aunday.

[@phaedrabranom7524]

I added this to my saved library so I can refer often. Thank you Seth!

[@stuartkingma7351]

QD: I do foam roll a bit. More often these days, but it is usually reactive if i have a niggle instead of daily proactive rolling. Podiatrist gave me a great calf one, similar to your first example with one leg over the other...but instead of rolling up and down you wiggle it side to side. When you hit certain spots it hurts so good!! Haha. Then slowly move up the calf after 20 or so side to sides. Then switch.

[@ErnieOne]

Compressport gear is always the best. It never disappointed me

[@brianogrady9883]

Yes, but that's not just recovery gear, those compression shorts are for running in. You can see the grippy pattern on the front to allow your hands to grip your quads when power-hiking up hills

[@ErnieOne]

Brian O'Grady Exactly!

[@schries]

I don't foam roll but use a rolling stick each day. It has grooves in it so it really gives a good stretch/muscle relief. Use it on all the same areas as foam roller including hip flexors. Tom Brady in his book TB12 talks about pliability (lengthening the muscles to better absorb contact). I'm no doctor but mentally (I think it lengthens the muscles) and physically/recovery it's been great Thanks Seth for starting excellent and helpful discussion topics!

[@earljackson1164]

I also have the hyperice vyper 2.0 vibrating foam roller! This thing literally has changed my fitness LYFE! 😝😝

[@Zanrok]

I foam roll every day watching your videos! I use the vulken vibrating one, similar to the one you just got. Feeels Soo good.

[@richardrankin7488]

Lots of great advice. Been rolling for the last 5-6 months and highly recommend doing so.

[@TravelRunner]

In the past I would only foam roll once or twice a week. For the past 5-6 weeks I've been foam rolling every day! In general, my legs have been feeling great. I don't think I can contribute it all to foam rolling, but I think it's helped.

[@grahamhowes3912]

Hi Seth. Thanks very much for taking the time to make this video...I have been trying to figure out an effective method for rolling out the gluts! Yours might just be the one! I have been experiencing acute pain on the side of my knee after runs recently and I began rolling my ITBs very lightly...absolutely no knee pain ever since (with a big increase in weekly mileage)! So I would say it is definitely working for me! Thanks for the advice Seth!

[@DanRuns]

I enjoy a foam roll (I own one knobbly one, not a range) and I don’t have a routine so thanks for the vid! I also use a tiger tail stick roller which I love

[@johanpettersson-evers5367]

QD: Funny you just bought a vibrating foam roller as I myself just got one. Couldn't resist buying one after trying it as the massage therapist about a week ago. Works amazing! Here in Sweden the company is called Flowlife and the product seems almost identical as yours. Suffering from overstrained calfs at the moment and the Flowride works wonders. With that being said I think I will use it frequently going forward, injured or not. Can't recommend it enough!

[@vincentaurelius2390]

Foam rolling on the anterior tib definitely aided in my shin-splint recovery.

[@liammeade1867]

Shin splints are the worst you kinda just have to get used to them

[@thirdculturemama]

Keep coming back to this vid - thanks Seth!

[@kevinmiller8053]

Thanks, Seth. This is exactly the info I was looking for. I’ve actually been doing all the same exercises except for the glutes. I need to slow down and do more sets, but I’m on the right track. Thanks again!

[@IsMiseAnthony]

I have a hard black roller and a softer orange one for tender muscles. I have a portable handheld for chillin on the couch or travel. A lacrosse ball gets at the harder to get areas. Also just ordered a massage gun for $80 to help recovery.

[@jimoconnor8597]

What massage gun did you get? Been looking for one but didn't want to spend $400.

[@marysalmon2367]

on the advise of a trainer, I tried foam rolling and found it very painful. I then tried sports massage, only once because it hurt like heck. what can I say, I am a wuss. but the massage stick has been helpful, I think i'll try foam rolling again.

[@ivanbarcot3827]

QD: I incorporated foam rolling im my daily training routine 3 days ago and it helps me a lot. Onward and upward!

[@RealRyanSecord]

Viewer request: Updated programming advice for medium (half marathon) to long distance (ultras) knowing what you know now as far as injuries and wisdom. I learn a lot from your channel. Thank you for all you do.

[@manashbarman3490]

QD-Yes everyday after my runs. And sometimes before my runs if only I feel tight.

[@corymyhre]

Did you just attempt to cut open a box that was already cut? Haha.

[@agstudioband]

yea : ) but that was the only lame moment on this channel for a very long time

[@SiegfriedFarnonMRCVS]

Omg! The knife!!

[@walker2837]

I give credit for resolving my achilles tendon issue to foam rolling on the tendon and stretching the calf muscle complex. Been using a different model Trigger Point roller - 15" (I think) so it goes into my travel bag and it's hollow so I pack anything breakable inside it. However, a vibrating roller is definitely on the buy

[@jeancater1388]

I often foam roll before stretching as well as on random problem spots. I have chronic sore feet. Standing with my arches on my foam roller (holding onto something for balance), rolling toes to heels makes my feet say “ahhhh”.

[@tireddad4095]

Have you tried using a tennis ball or medium sized children’s rubber ball. Next level intensity but I think it is worth it. Feels so good/bad haha.

[@sylvainbauge]

I have two foam rollers (one soft and one hard) and I also use lacrosse balls and bigger ones and also the massage stick on a daily basis.

[@ericford2261]

QD: Not routinely but this video is what I've been looking for.

[@RunwithBrad]

Yes, I needed the reminder

[@patricia__alves_]

Thanks for this! I’m committed to foam rolling every night to prevent niggles & injuries, hopefully!

[@traumaRN45]

I run early mornings, I wear calf compression at work all day. For any long travel (especially marathon travel) in the cool months I wear full length compressive running tights, summer just calf.

[@danielfisher6501]

After my long runs, bike rides or weighted leg workouts i have an ice bath and a roll out before the bath. Then a nice hot bath. Then a stretch out after the hot bath. It's been working wonders for the recovery. Which in turn means I can train more.

[@AHP32]

Awesome vid. Look forward to hearing more tips and running related tutorials from you.

[@RunwithBrad]

Definitely something I need to do more of. Thanks for posting

[@petermuller6903]

You can try the Compressport products also during training/racing. Especially at longer trail races I tend to use Compressport products to keep everything firm and support additional blood flow.

[@royspier9393]

Thanks Seth, will try and use some of those exercises.

[@benjybuttons4303]

I use a basic foam roller and my brookstone vibrating roller also while wearing my compression sleeves! I also have the same green yoga mat haha. When are you going to New Hampshire? I’d love to get to see you race and hopefully meet you!

[@tylermoore1407]

The glute roll also really helps with some sciatic pain caused by inflammation of the piriformis!

[@fredrikd1536]

Seth, have you checked any of the science on foam rolling? QOD: I usually foam roll after I've done my run + stretching. I do feel it helps with recovery, as asort of active recovery without doing the same movements. Still on the fence a bit with foam rolling though. All the reserach I've seen on the topic is at best uncertain that it could have an effect, and most of the effects are over-exaggerated from the advocates and/or producers. The effects are measured to be increased ROM for warmups, could reduce pain to help doing an excercise, and could help with recovery. Some effects could not yet be measured, but if the effect is not strong enough to show you can probably use your time doing something different and get a similar or better result. IT-band rolling should have no effect on the IT-band itself, but could affect the muscles around it. The pressure should not be large enough to have an effect (referencing here).

[@runnedm8278]

Fredrik Dombeck my guess is foam rolling helps aid venous return, due to the pressure on muscles causing blood/lactic acid to be pumped up towards the heart?

[@quiveringbadgergaming4881]

Well I’ve been foam rolling too quickly it seems lol, cheers for the video

[@davidpenney36]

I stumbled across your channel and love it. Your enthusiasm is infectious. I’ve got a very firm foam roller and always found it a little aggressive so not rarely used it even though I suffer from tight calves. Your demo is really useful. Any other tips for tight calves?

[@SethJamesDeMoor]

Self massage with True Blue cream and then soaking in hot tubs or with epsom salt bath. Thanks for being here David

[@ErikViotti]

Thank you Seth!

[@francescodefendi3201]

With the foam roller and a stick my legs are happier 🤙🏽

[@Kitastrophe]

Thumbs up if you foam rolled along with Seth.

[@teagarden5533]

Please make videos on/about Plantar Fasciitis. Thank you.

[@treboltreacy9498]

Great job seth your doing great 💪🏻🙏🏻👍🏻🇵🇷

[@treboltreacy9498]

I foam roll a lot i loveit 💪🏻👍🏻

[@nicholasfaas4323]

I like the big knife he used to cut open the boxes. No games, all business.

[@jeanmarclevy9413]

not too excited man with your dagger!!!😆🤣

[@jamesnewsam]

Just started foam rolling each day, has helped with recovery and the warm rush of blood after doing it feels healthy for recovery also.

[@Ploplox]

Do you recommend stick rollers instead or are foam rollers better?

[@patrickhamacher1781]

What do you think about the hypervolt in comparison to the vyper? Saw it in this vid as well and I've got the hyper volt and think it's already awesome after runs. Is the vyper even better? How much? 😬

[@davidmarbut]

Any reason why you didn’t buy the Triggerpoint vibrating roller? It’s $99

[@wasuptho]

Do you have any info on dealing with posterior tendinitis. I aggravated mine and having some issues recovering. I can still run it just gets pretty sore. Tia!

[@tomwitner874]

Is foam rolling an absolute must while training for a marathon?

[@brandonjohnson1110]

What brand of flip flops are you wearing in this video. Any particular reason you wear them?

[@genysmenrunner1677]

Do you like the hypervolt massage gun?

[@retro-gamingemulated8203]

Hi Seth , I have planta fasciitis for the last 8 months I was told it was because I have a really tight calve muscle, before me spending 200 euros of this, do you think this could help, iam not a runner any help please thanks Tony

[@julieannx9591]

I felt those shin rolls when I saw him do it. agh

[@erikswensen1701]

Have you used the Roll Recovery R8 before?

[@jordan21210]

QOD: new to running and try to foam roll every day. Currently fighting some hip flexor soreness/inflammation - any good rolling techniques to target the hip flexors?

[@joyridaz]

jordan21210 I use a lacrosse ball to get into that region, I foam roll too but it doesn’t get in there deep enough

[@albertomuner4577]

Just a question. I saw that you roll the Achille tendon but I would rather just stop at the end of your calf. What do you think?

[@distitube]

Right, you should never roll the tendons

[@juanfor3182]

What size do you wear on your compression calves?

[@SethJamesDeMoor]

I go with small.

[@MonteComeau]

Do you roll before every run?

[@MartinH_-_-_1]

using this to move on from randomly rolling whatever I feel like whenever I can be bothered

[@BirdfluDracula]

How long until you can build a cool ass fort with all your running shoe boxes SJD?

[@SethJamesDeMoor]

ASAP

[@brianogrady9883]

I read that as cool ass-fort

[@cristianfcao]

I've been running around 100-120 km per week (60-75 miles) in the last 2 months for my next marathon and, fortunately, I never had ANY kind of pain so far. Could I still benefit from doing some foam-rolling? Or it's not really necessary in my case?

[@grahamhowes3912]

I think you would benefit from rolling your muscles whether or not there is pain in your legs...rolling will help with the suppleness of your muscles and is a great maintenance tool to help prevent injury down the line

[@fredrikd1536]

Try it and see how it feels? Though go a couple of times. The reserach on foam rolling so far does not show many or much benifits, even if some people are big believers it. So if you have something that works for you, I don't see a need for change. I do like it, mostly as (attempted) recovery tool.

[@patrciaog.3439]

How where you able to win a race ? I'm a good runner but I mentally back out from leading a race and settle for Top 10 or so in cross Countey

[@masomza347]

Do u run every day?

[@32srt32]

Whst are the shin socks used for?

[@chu88y1]

Seth and y'all.....do you ever take a rest day? I am just getting back into the game after 15 years when the magazines etc. Advocated running every other day.?....

[@jazzjingjing]

bub tub depend on your body respond. For myself , Just start running for 3 months, I got Plantar Fasciitis quite easy from overtraining. Now, I take one day at least ( two, if I feel that my legs need it before long run on weekend) Listen to your body. Rest day and recovery is also a part of training. Happy Running!

[@logansalisbury8356]

My team has one of those rollers

[@bjornoldskoolfitness]

IT band is connective tissue not muscle. Foam rolling it will have little effect. You're much better off rolling all the muscles that connect to it. There is scientific research to support this stand point too. Plus it hurts like hell. Definitely not worth the effort.

[@hotswapsparehandset5112]

Thank God! I never do it cos it hurts too much. Never had any IT issues either

[@MrJbolding23]

NASM? Regardless of what is or is not muscle/connective tissue is how to actually change the function. Addressing the TFL/vastus lateralis/bicep femoris in the MODALITY is yhe issue. This is TEMPORARY change! You are merely MASHING THE NERVE until it shuts down, creating passive ROM(meaning you can't control ANY of the new range of motion.

[@bjornoldskoolfitness]

@@MrJbolding23 100% I have read back my reply and realise I did not make my point clear. My aches, pains, soreness, ROM etc have all improved since all but stopping stretching \ rolling

[@MrJbolding23]

@@bjornoldskoolfitness it was clear, apparently mine was not. It is a temporary fix. People do it because it 'feels good'...so does pucking a scab. Increasing passive ROM is extremely dangerous, especially for an activity like running. You don't have to run to be fit, but you MUST be fit to run.

[@benjaminkaufmann893]

I haven’t laughed that hard in a while that was quite a slip up but I find it hilarious no it will be more effective it won’t feel good It actually hurt more

[@seanrichardrealty]

Whenever I run I now experience major heaviness in my thighs(especially going up hills) It has been affecting my everyday running... especially races. I don’t know what to do. Got any suggestions?

[@jeffreykennedy7047]

Sean Richard I suffered with the same thing during the beginning of my sophomore year of highschool XC. The things that helped me 1- Increase calcium intake (supplements work the best) 2-increase water intake. 3-STRETCH (quads, hips, and hip flexors are the main component in that) 4- work on fixing anterior pelvic tilt. I hope this helps!

[@seanrichardrealty]

Jeffrey Kennedy thank you!

[@partogisimbolon8883]

Noobs: Am I the only runner who has never done foam rolling?

[@RunwithBrad]

I didn't do it for the longest till I trained for my first marathon and realized you can experience injury running.

[@albertomuner4577]

Didn't need it until I had injury. Then you will no stop

[@juanfor3182]

Togi Bolon yes you are

[@juanfor3182]

Jay Dee buy you

[@sandervdvelde]

I'm with you

[@qiyuanhuang881]

Hi. I run 65km per week. How do i get to sub 40 in 10km. Currently im ard 41.

[@theoreticalcuber9475]

Do treshold or interval training

[@solefreak2]

Damn 7:25 is a steady pace and here I am running at 9:32 mile for nearly 8 miles thinking this is steady lol

[@AlfredDsouza13]

Should I buy 30 cm or 45 cm?

[@meatbrainnerd1]

Don't forget to foam roll your back especially after a long run

[@jessewestbrook9816]

I look like I'm being tortured in my living room floor 😂😂😂

[@grantstewart5453]

Used my trusty wooden rolling pin while watching this.

[@mistermark1988]

why bandaids?

[@SethJamesDeMoor]

A few blisters from last week

[@mistermark1988]

@@SethJamesDeMoor haha shit happens! great work man! Greetings from munich!!

[@will-eagle1975]

Jesus .7:25 pace? That's my marathon goal pace. Lol

[@gavinmarsh7725]

4:58 that’s what she said..

[@mcm4point2o]

butter my bread!

[@patrciaog.3439]

Where you nervous? Bc you didn't show it

[@MrJbolding23]

Found your chanel for shoe reviews. If you are interested in some clarification and expansion on what SMR does and how to make it more effective and PERMANENT please contact me. Thank you for your reviews

[@millerfour2071]

1:40, 3:27

[@agstudioband]

i prefer using massage ball dia 150mm, which you can trigger more to a desired point when rolling. It is also much better for gluteal muscles. www.decathlon.cz/media/840/8408550/big_1323148.jpg

[@agstudioband]

i even roll my back with it :D

[@kapobre3760]

tagae kog sapatos kol para dagan malooy ka :'(

[@jacknapoli7307]

What happened with the autofocus lol

[@jimduyck]

Steak ain't Barbecue. I like my steak cooked HOT AND FAST! 😂

[@aaronup]

My thought too! LOL

[@dottieatwood99]

Um. The knife. 🤔

[@Sttonkeoj]

So much staging

[@2bearnest]

never cook a steak low and slow haha - more like pot roast ;)

[@VaeVictisVII]

That's a knoife

[@moustaphabaya7887]

First! 💪