If you're a bit confused about what foam rolling is and if it's worth doing - you're not alone. Lots of runners (both novice and experienced) don't really understand what it does, so hopefully the video above and words below will give you a far better understanding.
Foam rolling (also known as soft tissue release or self-myofascial release) has gone from being something only physios talked about to a pretty common part of a runner’s routine. Most runners now have a rough idea of what foam rolling is and why they might do it — usually to ease tight muscles, improve movement, and help reduce injury risk. That said, there’s still a lot of confusion around how it actually works, when to do it, where to do it, and which tools are worth using.
In the video above, I break foam rolling down into simple, practical terms. You’ll learn what foam rolling is doing inside the muscle, why tight “knots” or trigger points can restrict movement, and how releasing them can help muscles move and stretch more effectively. I also talk through the different types of rollers and balls you’ll see — from softer rollers to firmer, more targeted tools — and when each might be useful for runners.
The video also covers how to foam roll properly, including how much pressure to use and how long to spend on tight areas. Rather than mindlessly rolling up and down, the focus is on finding specific tender spots, holding controlled pressure, and allowing the tension to gradually ease — what I describe as “comfortably uncomfortable”, not agony.
If foam rolling has ever felt confusing, painful for no reason, or just a bit random, I hope this video will clear that up.
I’d strongly recommend watching it in full, then dipping into the other foam rolling videos in the GH Training video library (in the App) to see specific techniques for calves, quads, hamstrings, hips and more.
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