• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Home
  • About
  • Contact
  • New? Start Here!

RunToTheFinish

Online Running Coach for All Paces, All Ages

  • Training
    • Beginner Half Marathon Training
    • Sub Two Half Marathon Training
    • Marathon Training
    • New Runner Tips
    • Low Heart Rate Training
    • Group Run Coaching
    • Nutrition for Runners
  • Running Injuries
  • Gear Reviews
  • Work Together
    • Online Run Coaching
    • 1-1 Coaching
    • Brand Partnerships
  • Shop
    • Book
    • Book Tour
    • IT Band Solution
    • LHR Training Plans
  • Blog

Best Foam Roller for Runners

18shares
Comparing Foam Rollers - Which one do you actually need

It’s a pain most runners know all to well now…the pain that you first avoid, then slowly find yourself craving. Foam rolling, it’s just like running! But the best foam roller for runners may not be the same across the board.

Is foam rolling good for runners?

That’s a question I’ve answered in depth with tips on how to foam roll to relieve IT Band pain, along with tips on hitting all the other major areas…suffice it to say, YES. Foam rolling when done correctly is great for runners.

Today we’re focusing on what foam roller do I need? Which is a bit like running shoes for me, I need them all. These photos, yup that’s my mile of current rollers…and it’s not everything because I have other recovery tools like a massage gun too.

I don’t collect knickknacks, don’t have painting on the wall, but I can rival a PT’s office. ha!

From the original black foam roller we found in physical therapist offices to new fancy versions, like all of our gear, it’s continued to evolve.

Not interested in all the research and just want an answer ASAP.

✅This is the foam roller I’d buy first.

Cheap, does the job and is super basic if you’ve never subjected your body to foam rolling.

Since they run the gamut from $10 to $120, I wanted to know what was really worth it and how my body felt using each one.Best Foam Roller

Standard Foam Roller for Runners

We have a couple of what you’d call “standard” foam rollers in different lengths….because yes I have far too man recovery tools.

Things you need to know:

  • Using a foam roller daily it will slowly breakdown, like the cushion in your running shoes (higher density rollers last longer)
  • I think it’s perfection to have multiple for different uses
  • We keep one in the living room and both use it every single day because it relaxes our back after sitting at a desk all day
  • We keep another where I do my daily dynamic warm up and where we lift weights

Do you need a short or a long foam roller?

I love the longer ones because you can lay on it and spread your arms out to the side which opens  up the chest, after it gets tight working on a computer all day. This is going to help improve your breathing on the run!

You’re going to have all the same benefits as a short roller, but with some added movements you can do on it like chest opening or even some core workouts.

The short roller obviously takes up less space and maybe you’ll find it easier to maneuver, but if you only want one…go long.

What is foam roller density?

Foam roller density refers to how hard it’s going to feel. In other words, it will have less give and therefore feel like it’s digging in to your muscles deeper.

I like a high density foam roller 90% of the time. It’s what we need to actually get the job done of working through that fascia and sending the signal to our brain to release the muscle tension.

BUT, someone like my Dad does better with a roller like this that is slightly softer which is also the kinds of rollers you’ll usually see at Target or Wal-Mart. If you’re just starting out or working through an injury that might be a better bet for you as well!

Starting out with a softer roller means you will actually use it because it doesn’t hurt so bad and simply doing it is better than having a roller that never gets used!

Just remember these rollers break down faster and if it’s too soft you aren’t actually working anything. Plan to use it for a year and then upgrade to a higher density foam roller.vibrating foam roller for runners

Do you need a vibrating form roller?

Need is a strong word. Want, probably because it’s fun and we’ve already discussed my love of all things pre-hab to keep me running injury free.

Brands report that the vibration helps to break up the fascia even further. I think this is partially because the vibration distracts the muscle and allows you to stay on a spot longer to work in to the tightened area.

  • I do love the vibration for warming muscles up PRIOR to a workout.
  • I don’t in general like it when people roll immediately after a workout because they don’t stay on spots long enough or are simply rubbing inflamed muscles.
  • Whole Body Vibration has been shown to increase blood flow, which does help with muscle recovery. Does this apply to just vibration in a specific area, the science is still out.
  • We know that the vibration helps to stop pain signals, which could mean you tolerate this better than a standard foam roller.
HyperIce is the most well known name in this space, but honestly all of these rollers are very similar and for half the price I’m impressed with the Epitomoe Fitness Roller.

Trigger Point Performance Grid Foam Roller

I mention the Trigger Point by brand because it is one of the most commonly carried in running stores and recognizable with its bright orange patterned surface leaving some to wonder if it’s different than the regular foam roller. It is!

The density and cross hatching marks allow it to get much deeper in the tissue. I don’t recommend this as first foam roller, but over time it’s a great tool and one that actually sits in our living room for us both to use daily.

The Massage Stick for Runners

The Massage Stick was actually one of the first tools I was introduced to during my marathon training in 2005…yikes it’s been so long!

No one was foam rolling back then, but we were carrying around sticks even when the airports started asking if they were weapons.

I LOVE the stick for working on tight calves and inner thighs {checkout a few tips on this around 4 min}. However, it doesn’t let me get my shoulders, sides and back the way I can with the foam roller…yup just another reason we have so many “tools” in our house to keep me running straight.

Massage Balls for Runners

Yoga tune up balls were the start of this new trend, which are now pretty standard tools for anyone looking to get in deeper on a knot. I actually have a variety of these balls:

  • the small Trigger Point ball for digging in to my glutes and great for those with plantar fasciitis
  • the larger Trigger Point ball for rolling my abdomen (read why)
  • a double ball for shoulders and neck

I’ve heard a lot of people say just use a lacrosse ball, but honestly I don’t know anyone who has one of those so I might as well buy one of these durable one’s to roll around my living room. These balls are going to get much deeper, so be prepared to hold yourself up to reduce pressure as you get used to it and of course they too are much easier for traveling.

Another one that I’m often asked about is the R8 Roll Recovery, which you can see I did a full review on and personally don’t recommend…hence the reason it’s not on this list of best foam rollers for runners!

Not sure where to start with your foam roller? Try this complete guide to foam rolling to ensure you use it right.

Looking for more reviews to find the best things for you run?

Checkout our full page of my must have running gear reviews and guides to save you time searching and money! I share what’s worked for me and fellow runners, along with what wasn’t worth the price tag.

A few common requests:

  • Affordable massage guns for runners
  • Best HR monitors (from watches to straps)
  • Best running socks (lightweight to compression)
  • Best sunglasses for running

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinishrunning coach

Sign Up to Receive a Weekly Newsletter with Top Running Tips and Laughs

18shares

Posted by amanda Categories: foam roller, review

Reader Interactions

Comments

  1. Pedro Esparza says

    April 20, 2020 at 1:07 pm

    Very good information Amanda I have been using a lower density foam roller for years and never
    really gave it much though, but you are correct that it no longer has the same effectiveness. Reading
    your blog made it an easy choice for me to upgrade to a trigger point foam roller. I am not sure if the
    vibrating foam roller is for me, but maybe one day I will make the jump. Keep up the good work.

Primary Sidebar

Filter by Category
  • Select a Category
  • 10 miler
  • 10K
  • 13.1 marathon series
  • 15K
  • 30 Day Challenge
  • 5k
  • About ME
  • Abs
  • Active Travel
  • alaska
  • Amanda Brooks
  • Arizona
  • Asics
  • Austin
  • Baltimore
  • barefoot running
  • beauty
  • Biking
  • birthday
  • bloggers
  • blogging tips
  • body fat
  • body image
  • body weight exercises
  • book reviews
  • Boston Marathon
  • breakfast
  • California
  • Camping
  • Canada
  • Caribbean
  • chicago
  • ChiRunning
  • Clean Eating
  • cold weather training
  • colorado
  • compression
  • Costa Rica
  • Crockpot
  • cross training
  • CrossFit
  • dairy free
  • dessert
  • egg free
  • electrolytes
  • emotional health
  • Europe
  • family
  • Fit Together
  • fitness gear
  • Fitness Tracker
  • fitness vacation
  • florida
  • foam roller
  • food sensitivity
  • Fort Lauderdale
  • France
  • Funny Running
  • Gift Guide
  • Gluten Free
  • GPS Watch
  • Green Smoothie
  • Guides and Tips
  • habits
  • Half Marathon
  • Hawaii
  • HBBC
  • health coach
  • healthy eating
  • Healthy Home
  • Healthy lifestyle
  • Heart Rate Training
  • HIIT workout
  • hiking
  • hiking
  • Hip Strength
  • Hoka One One
  • Holistic Health
  • Hormones
  • hydration
  • Iceland
  • injury
  • inspiration
  • instagram
  • Ireland
  • IT Band
  • IT Band Recovery
  • Jerusalem
  • key west
  • knee injury
  • Kona
  • Love
  • low heart rate training
  • Maffetone
  • main dish
  • Marathon
  • marathon training
  • marriage
  • meal planning
  • Meditation
  • Memphis
  • mental marathon training
  • Mexico
  • Miami
  • Motivation
  • New York City
  • New York City Marathon
  • New York City Marathon Training
  • NYC marathon
  • Oregon
  • Orlando
  • Palm Beach
  • Philadelphia Marathon
  • physical therapy
  • podcasts
  • Prague
  • Product Review
  • Race
  • race costume
  • race medal
  • race photo
  • race report
  • Ragnar
  • Recipe
  • recovery
  • recovery meal
  • relaxation
  • relay race
  • resolution run
  • review
  • Rock N Roll
  • run club
  • Runner's World
  • running accessories
  • running books
  • running coach
  • running form
  • running fuel
  • running gear
  • Running Group
  • running motivation
  • running music
  • Running Shoes
  • safety
  • salads
  • san diego
  • Saucony
  • Seattle
  • skin care
  • Soup
  • South Beach
  • South Carolina
  • South Florida
  • speed work
  • sports nutrition
  • Stand Up Paddle Boarding
  • Steamboat Springs
  • Strength Training
  • stretching
  • sugar reduction
  • Thanksgiving
  • trail running
  • Training Group
  • training plan
  • travel
  • travel running
  • treadmill
  • treadmill workout
  • triathlon
  • ultrarunning
  • vegan
  • Vegas
  • vegatarian
  • vegetable
  • virtual run
  • wedding
  • weight loss
  • winter
  • women's running
  • workout
  • workout motivation
  • workout schedule
  • Yoga

5 Secrets to Improve Your RUn

Start Making Quick Progress on Your Goals (I swear it's easy) no matter your current fitness level. The tips I share with the runners I coach.

Recent Posts

  • How Quickly Do You Lose Fitness: Bounce Back from Missed Runs
  • The Year That Almost Wasn’t
  • Top 10 Men’s Running Pants | Lightweight to Winter Tights
  • Snowshoeing for Beginners
  • Best Fitness Books : What’s Worth Actually Reading

Must Have Gear

Comparing GPS Watches

Best HR Monitor for Running

Best Foam Rollers

Best Running Books

Running Jackets for Every Condition

fitness partners

Please note that affiliate links {such as Amazon} may pop up on RTTF from time to time. They do not cost you anything to use, but are a huge help to support the ongoing content creation process. Click here to do your shopping!

Welcome!!

Hello runners! I’m Amanda Brooks, a certified personal trainer and running coach. I’ve been coaching over a decade and distance running since 2002. My philosophy is that running isn’t about your pace or the distance or your body. It’s about showing up for yourself, loving the process and doing it injury free!

 

online running coach

Footer

Get the Free 5 Day Better Runner Challenge

Start Making Quick Progress on Your Goals (I swear it's easy)

About Amanda Brooks

Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

Popular Posts on RunToTheFinish

  • Piriformis Syndrome Exercises: Alleviating a Pain in the Butt
  • Suunto vs Garmin: Which GPS Watch Is Better for You
  • 17 Funniest Running Memes – Which One’s Do You Relate To?
  • T25, P90X3, PiYo – Can it Improve Your Running? Complete Comparison
  • Brooks vs Asics: What’s the Difference in Running Brands

runtothefinish

Amanda Brooks : Run Coach
A NEW PLAN DOESN’T FIX EVERYTHING. You might alr A NEW PLAN DOESN’T FIX EVERYTHING. You might already know what’s best for you, but aren’t doing it consistently. That’s the only way we really make changes.
.
A PLAN can help, but I often don’t think that’s step one to making lasting change.
//
HABITS AND ROUTINES✴️
-Eliminate the need to make decisions.
-Which reduces brain fatigue.
-Which increases your chance of success.
//
TINY HABITS✴️
This is the smallest step you can take towards your goal. Often so small it seems insignificant, but is easy to make it a habit.
🌟
That leads you to another tiny habit, then another and suddenly it’s just your lifestyle.
👆👆👆
When people ask how I easily kept off 35lbs for over 15 years, while enjoying pizza, taking rest days and not obsessing about food.
👇👇👇👇
When people ask how I stay motivated to run year round and rarely race. Tiny habits.
//
Day one isn’t eat perfect or run for an hour.
.
Day one IS drink a glass of water when I wake up. Put on my running clothes.
.
Day 30 is then more like after I drink my glass of water, I do 5 push ups. After I put on my running clothes, I do a 5 minute warm up.
//
SLOW PROGRESS IS BETTER THAN NO PROGRESS, it builds momentum and is sustainable.
❔❔❔
Have you ever practiced creating tiny habits???
1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR? M 1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR?
Mine... satisfying.
😊
1900 miles blows away previous years.
.
(swipe to see...because yes I love tracking.) Unfortunately I’m not positive what it was 2001-2007 because I wrote it on calendars.
//
SATISFYING
🥰I needed the long miles early on to process my business being thrown for a loop. Bye bye book tour and partnerships.
😊I needed it after that to get away from the news and pretend I wasn’t spending all day alone. Then as my business shifted again to keep ideas flowing.
🌲I loved the time outside to think, get lost in a comedy podcast or audiobook. Otherwise I’m at home working!
🤩Without a single race, I still checked a big goal off my list of running an ultra distance (solo was very interesting!).
//
I’ve seen some posts that make it seem like we’re wrong for talking about what we achieved this year.
.
It was a HARD FCKIN year for everyone, but guess what lots of years are. And not every year is great even without a pandemic.
//
For all the lows this year, I also worked my ass off to make some really good things happen. And I’m extra proud of that.
//
So let’s hear your word for fitness in 2020??
⬇️
Hard, easy, strong, powerful, consistent, cleansing, relaxing, nature, grace, grit, grind, triumph, building...
HAIR EMOJI POLL!!! Seriously hair...it’s a lot r HAIR EMOJI POLL!!! Seriously hair...it’s a lot right?! Figuring out what to do with it, color it don’t color it, keep it healthy, breakage from ponytails, long, short. And yet a good hair day😃 🔥 🌟
//
POLL:
🥰Love your hair
🤪Frustrated with your hair
1️⃣Natural curls
2️⃣Stick straight
👇👇👇
Curly friends: share your favorite tips!!
Long hair friends: what helps you keep it healthy?
👆👆👆
//
At 7 I could sit in my hair it was so long.
At 10 we started perms.
At 16 I had a full mane of hair I loved.
At 20 I learned I have naturally curly hair 😂after years of perms as a kid.
At 25 I was going blonde blonde blonde.
At 29 I began losing hair and it got so brittle I had to chop it off, due to the hormone issues.😭
At 35 my hair started to recover (as did my body), but never like that mane I loved as a teen.
At 39 I got my first curly haircut! I’m still figuring it out, but was amazed at how it looked.
//
I don’t wear much make up, but I do admit to really caring about my hair and it was a tough time when it felt so unhealthy.
//
I’m still struggling to figure out this new curly style 😂but keep hearing from other curly girls ya just gotta stick it out. So we’ll see.
.
.
#curlygirlmethod #hairtalk
ARE YOU REALLY GOING TO RUN? Why don’t you just ARE YOU REALLY GOING TO RUN? Why don’t you just enjoy a day off? Don’t you feel guilty about the time apart?
//
Yes.
It makes me happy.
No, if I’m happy our time together is better.
👇👇👇
MY VIEW IS THIS...
❌If you aren’t working out because of food guilt
❌If you aren’t missing big moments because you must workout
✅If you enjoy it and it improves your day
✅THEN GO FORTH and don’t let anyone make you feel guilty for improving your mental and physical health.
//
❓Do you have guilt or get guilted about workouts for n holidays?❓
//
This has been my lifestyle so long that our families just know to expect that I’m gonna sweat. And of course, I’m lucky David wants this lifestyle too.
.
BUTTTTT I remember those first trips to David’s family, where it really threw them for a loop. They still find it weird, but I sneak out before everyone gets up or have gotten them to do family things like the rec center.
//
My best advice when asked has always been to try and calmly explain why it matters to you and then just go. They get over it or used to it.
🎁 🎄🕎
TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder this holiday season that we all need to be loved differently...and pizza transcends all.
//
🍕Do you have a favorite local pizza place?🍕🍕
.
Yes, I knead to know for when we can travel again.
.
Here we fell in love in love with @saucyspizza and I wouldn’t be sad if I got it as a gift 😆
.
.
.
.
#pizzamemes #eatlocal #denvercolorado #ilovepizza #lovememes #pizzagram #digiorno #papajohns #foodisfuel #longrun #womenwhoeat #carbsarelife
Follow on Instagram
Website written, managed and maintained by Amanda Brooks, a certified running coach and personal trainer. Any advice should be taken as general information and not a personalized plan. All opinions, tips and reviews are based upon her personal life experience and the experiences of those she has coached. View our full privacy and review policy.

Copyright © 2021 RunToTheFinish

Copyright © 2021 · RunToTheFinish V2 on Genesis Framework · WordPress · Log in