A Runner’s Guide to Warming Up

When it’s time to run, you just want to get going. Once you’ve got your runners on your feet, it’s time to start pounding the pavement, right?

Not quite – whether you’re out for a training run or about give it your all in a race, it is essential that you have a proper warm up. In this article, we find out why you need to warm up and exactly how to do it to make yourself a better, safer runner.

5 Stretches to Help You Recover from Your Long Run

Going for a nice long run can be as much of a good workout as a peaceful getaway from the everyday. Feeling the breeze on your skin and the sound of your feet hitting the ground documenting the victory of each mile you conquer are some of a runner’s favorite parts of a long run. Running is as great for the body as it is for the mind as you focus on regulating your breathing, keeping proper running form and connecting your mind and body.

A great pair of sneakers and an updated playlist are not the only essentials for a long run. Maintaining proper running form is important to avoid running injuries and keep you on your running plan. A good warm up and after run stretches are the perfect pairing to a good run, here are 5 simple stretches to compliment your long run:

The Runner’s Guide to Foam Rolling

After a run, your muscles are in need of two things; relaxation and restoration. Foam Rolling is a form of self-massage which has become hugely popular among runners and exercise enthusiasts due to it’s ease of application and immediacy of results in improving running form.

A foam roller is a self-massage tool that allows you to get the healing effects of deep tissue massage on the spot to treat running injuries. These cylindrical devices come in a range of designs, from flat surface to studded nodules to deliver targeted pressure.

Why Should Runners Foam Roll?

Foam rolling involves alleviating soft-tissue stiffness and running injury pain hot spots, such as the back, thighs and hamstrings , with a form of self-massage. It has also proven to be a great post-workout recovery aid. The roller manipulates and puts pressure on muscle sore spots. In addition to its rehabilitative ability, foam rolling has been shown to improve flexibility and running form.

Using a Foam Roller

Find an open space that allows freedom of movement. Place the roller on the floor and position your body so that the area of focus is on top of the roller. The pressure that massages the affected area will be provided by your body.

Gently roll your body back and forth over the roller. Your focus should be on areas of tightness and those that have a reduced range of motion. Control this pressure by adjusting the amount of body weight that you place on the roller. You can use your hands and feet to offset the weight as needed. Always ensure that your muscles are thoroughly warmed up prior to a session.

Perform your foam rolling session immediately after your run. Keep your first few sessions to just a few minutes. Over time, you can extend it to a maximum of 15 minutes.

Foam Rolling Your Running Hot Spots

Glutes /Hips



The gluteus maximus originate on the top side of the pelvis and attach on the side of your femur. It aids in external and internal hip rotation and stabilizes the pelvis.


  1. Drop to the ground, resting on one side, with an elbow resting on the ground.
  2. Drop the corresponding thigh to the ground. Place a foam roller directly under the side of your glute that is on the floor.
  3. Put the majority of your bodyweight on top of the roller. Once the pain sensation that will result becomes bearable, rock your hips back and forth.
  4. Repeat on the other side.




  1. Lie on the floor in plank position with a foam roller placed horizontally across the mid thighs. Your legs should be extended with your toes off the ground.
  2. Clasp your hands together and gently roll up and down the length of your thighs.
  3. Once you are comfortable with this movement, bend your knees so that your feet come toward your glutes. Now repeat the rolling motion.




  1. Sit on the floor with the foam roller horizontally positioned across the midline of your right calf.
  2. Support your upper body with your arms behind you and place your left foot across your right calf to add a bit of pressure.
  3. Roll side to side with your feet, rolling the calf over the roller in a sideways motion. When you feel a tight spot hold for approximately 20 seconds.
  4. Repeat with the other leg.





The peroneal runs from just below your knee, down the front of your leg, in front of the soleus.

  1. Sit on the floor with a foam roller positioned horizontally under your lower leg, just above the right ankle. Support your upper body on your right elbow.
  2. Keeping your right foot relaxed, turn the foot back and forth. Then slowly roll up and down along the length of the muscle.
  3. When you reach the most tender spot, stay there for 30 seconds, applying maximum pressure.




The adductors are located on the inside of the thigh.

  1. Lie on the floor with a foam roller under your right upper thigh. Your left forearm and right hand will be resting on the floor.
  2. Place your weight on the roller and feel the slight tension that will develop in your adductors.
  3. Gently roll the length of your thigh, from the inside hip to inside the knee, up and down the roller.


Erector Spinae


  1. Lie face up on the floor with the foam roller alongside your body.
  2. Lift one side of the body to roll the foam roller underneath your spine. Make sure that both your butt and head are on the roller. Your knees should be bent and your feet on the floor.
  3. Keep your legs shoulder width apart and place your arms out on the floor at right angles to your body. The pelvis should be in a neutral position.
  4. Initiating from the shoulders, roll from side to side on the roller. Imagine that you are balancing a glass of water on your pelvis throughout the motion.


Foam Roller Buying Tips


  • You can pick up a quality foam roller for between $10 and $40. There are three design options
    • High Density
    • PVC
    • Grid or Ridged (for targeted release)
  • Newbies should begin with a soft white foam roller
  • Don’t use a grid roller until you’ve been rolling for atleast a month
  • Spend a little extra to get a high quality roller that will retain its shape over time.






7 Effective Stretches to Relieve Tight Hamstrings and Prevent Running Injuries

Tight hamstrings can be a major contributor to several different types of pain or orthopedic injury. Running injuries, back pain, hip pain, and knee pain can all be stemmed from short and tight hamstrings. Use these 7 effective stretches to relieve tight hamstrings to not only improve running form but reduce the risk of running injury.

Four Simple Plyometric Exercises To Improve Your Running Form

Most important to a runner’s ability to perform effectively is the ability of the muscles and tendons to store energy. Improvements in the muscles’ ability to elastically store energy has incredible benefits for runners, wherein, the more energy stored, a runner would be more efficient at maintaining a set pace, but utilize less energy to get it done.

ITB Syndrome getting in the way of your running? Try these stretches and exercises today

Iliotibial band syndrome is common injury that occurs in individuals who are very physically active. This is a stress injury that occurs as a result of inflammation and irritation of the iliotibial tendon that rubs against the femoral condyle. Damage to this tendon will cause increased tension while running, biking, or intensive activities.

As the knee undergoes repetitive flexion and extension, inflammation and irritation occurs because of a lack of flexibility of the iliotibial band itself. In fact, this is a condition that is persistent and causes pain on the side of the knee. According to an article written by Razib Khaund of the Brown University School of Medicine, “treatment for iliotibial band syndrome requires activity modification, massage and stretching and strengthening the affected limb.” (Khaund)

Essential Exercises and Stretches for Weak Hip Flexors

The hip flexors are a particular group of muscles that are vital to the physical functionality of every individual, from the finest athlete to ordinary folks. They comprise primarily of the iliacus and psoas major muscles that connect the femur (or thigh bone) to the pelvis, and serves to flex the thigh and trunk. Essentially, the hip flexors aid in hip flexion.

Are You Strong Enough? 5 Strength Evaluation Tests for Runners

Do you have the muscle strength it takes to run in good form? 

As natural and easy as the motion of running seems, running in good form actually takes a whole lot of muscle strength and coordination. Many runners tend to rely on quad muscles to power their stride, but the powerhouse muscles we should be tapping into are our core and glutes. A strong, activated core and glutes help to stabilize the pelvis and control movements in our arms and legs — all leading to an efficient stride and beautiful form.

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