Essential Foam Rolling for Marathon Training

The foam roller has always been a staple for me.  Having issues with my IT bands, I used it all through my high school and collegiate athletic careers on pretty much every day that I trained. It was a quick tension release / massage that basically made bending my knees less painful.  

Luckily now, I use it for injury prevention rather than management.  I know that in marathon training there's so many things that they say to do and don't do.  But I've found foam rolling to be a pretty consistent recommendation, and I can really tell the difference on days that I use it post-runs versus days that I don't. 

If you're new to foam rolling, Runner's World offers a great guide on the positions and recommendations on which foam roller to use. I use this TriggerPoint GRID foam roller, but a simple one will also do the trick. 

My routine 

I typically foam roll about 3 times per week, once on a recovery day and the other two after longer runs.My routine is pretty simple and takes about 15-20 minutes total: 

  • Calves 60 sec per side 
  • Shins 30 sec per side
  • ITB (side of legs) 60 sec (plus) per side
  • Quads 60 sec per side
  • Hamstrings 60 sec per side
  • Piriformis/Glutes 60 sec per side

Finish up with stretches for your lower body, focusing on the muscle groups you just foam rolled. I always pair this routine with a recovery drink to feel my best the next day. 


What's your favorite way to recover from a long distance run?  Comment below! 


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Foam Rolling Routine for Marathon Training //microtomacro

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