Foam Rolling, Stretching, and Running 3.5 Miles: A Winning Combination

Are you looking to improve your running performance and reduce the risk of injury? If so, incorporating foam rolling and stretching into your pre-run routine can make a big difference. In this blog post, we’ll explore the benefits of foam rolling and stretching, as well as provide tips for incorporating these activities into your pre-run routine.

Foam Rolling

Foam rolling is a self-massage technique that uses a foam roller to apply pressure to the muscles. It can help to release tension and knots in the muscles, increase blood flow, and improve flexibility. When used before a run, foam rolling can help to warm up the muscles and improve range of motion.

To foam roll before a run, start with your calves and work your way up to your glutes and lower back. Roll slowly and spend extra time on any areas that feel particularly tight or sore. If you’re not sure how to foam roll, check out my video available online.

Pikes Peak Ascent Finish


Stretching is another important component of a pre-run routine. It helps to increase flexibility, reduce muscle tension, and improve circulation. When done correctly, stretching can also help to prevent injury.

Before a run, focus on dynamic stretching, which involves moving the muscles through a range of motion. This can include leg swings, lunges, and high knees. Static stretching, which involves holding a stretch for an extended period of time, is better suited for after your run when your muscles are warm and pliable.

Running 3.5 Miles

Now that you’ve foam rolled and stretched, it’s time to hit the trail. Running 3.5 miles is a great goal for both beginner and experienced runners. It’s long enough to challenge you but short enough to be achievable in a reasonable amount of time.

When you’re running, focus on maintaining good form. Keep your shoulders relaxed, your arms at a 90-degree angle, and your feet landing directly under your body. If you’re feeling winded, slow down your pace or take a short walking break. It’s better to go slow and steady than to push yourself too hard and risk injury.

In conclusion, foam rolling, stretching, and running 3.5 miles are all important components of a healthy running routine. By incorporating these activities into your pre-run routine, you can improve your performance, reduce your risk of injury, and enjoy the many benefits of running. So lace up your sneakers, grab your foam roller, and hit the trail!