Spend 5 to 10 minutes before your run, then 5 to 10 minutes after your run executing the following exercises three to four times a week for 30 seconds to 2 minutes per area.
Soleus
Calf 1 of 11
Sit on the floor with your legs stretched out in front of you. Put the foam roller perpendicular to your right calf. Cross your left leg over your right ankle. Your hands will be on the floor and use them to raise your body up. Roll the lower portion of your calves to the back of your ankle.
Gastrocnemius
Calf 2 of 11
Sit on the floor with your legs stretched out in front of you. Put the foam roller perpendicular to your right calf. Cross your left leg over your right ankle. Your hands will be on the floor and use them to raise your body up. Roll your entire lower leg from the ankle to the back of your knee. The lower leg takes a beating in all runners. Both the soleus and gastrocnemius muscles stabilize the foot and ankle. Increase flexibility and mobility to reduce contact time for each foot strike (so you can run faster).
Tensor Fascia Latae
TFL 3 of 11
Lie on your right side and place the foam roller perpendicular and under your hip. Using your hands or forearms for support, cross your left leg over the right leg and put your left foot flat on the floor. Roll from your hip down to just above your knee. Switch legs. The TFL accelerates hip flexion and decreases hip extension.
IT Band
4 of 11
Lie on your right side and place the foam roller perpendicular and under your hip. Using your hands or forearms for support, cross your left leg over the right leg and put your left foot flat on the floor. Roll from your hip down to just above your knee. Switch legs. The IT band stabilizes the knee during running. Iliotibial Band Syndrome, one of the most common running injuries, is commonly referred to as "runner's knee," and sufferers usually experience pain on the outside of the knee.
Quadriceps
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Lie prone (facedown) on the floor. Place the foam roller perpendicular to your leg to target the quads. Roll from the top of your quad to just above your knee.
Adductors
6 of 11
For the adductors, place the foam roller parallel to your leg, and bend the knee of the leg you're rolling slightly. Use your forearms for support by placing them on the floor. Overactive adductors can be one of the causes of your knees moving inward toward the midline of the body during movement (knock knee).
Piriformis
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Sit on the floor and place a lacrosse ball under the gluteus region. Cross your right leg over your left quad. Use your hands for support by placing them on the floor. Use small movements to roll out the posterior hip, and look for the tender spots. Increasing flexibility and mobility will improve force production through the hips.
Psoas
8 of 11
While prone on the floor, place a lacrosse ball 1 to 2 inches to the right or left side of the belly button. Put your forearms on the floor for support. Roll the lacrosse ball down towards your femur, using small movements. The psoas accelerates hip flexion and decreases hip extension. It's the most powerful hip flexor in the body, and is used in every running stride. It is often overactive with runners and people who sit at their jobs.
Chest
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While standing, hold the lacrosse ball to your chest using both hands. Apply pressure to your chest area, and look for tender spots. Overactive pectorals can affect how runners carry their arms, and can also lead to improper breathing. Sitting in front of a computer for long periods can also cause tightness in the chest.
Thoracic Area
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While lying on the floor face up, place the foam roller perpendicular to your upper back. Put both feet flat on the floor and bend your knees to 90 degrees. Cross your arms behind your head like you're going to do a sit-up. Raise your hips off the floor and roll back and forth over your shoulder blades and mid-back.
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