[10 minute!] - *FOAM ROLLING* routine for Trail + ULTRA Runners

A FOAM ROLLING routine is key for trail and ultra runners--it helps us really recover even better than just with stretching and rest. It's like a deep massage.
In this routine, Nike trail runner and Vert.run coach Francesco Puppi walks you through a guided 10 minute foam rolling session.
Notes: So basically, your muscle fibers are wrapped into a sack called the fascia. If the fascia is tight, it might be hard for the muscle fibers to release as well--so you might be stretching, you might be doing recovery, but it’s hard for the muscles to release and feel good.
That’s why foam rolling is useful: it acts like a massage, so you can dig deeper into your muscles or stay more on the surface depending on what you need, by changing the pressure, or the weight you put on the roller. So here we go! We will take care of all the muscle compartments on the legs and then do some foam rolling for the back.
✩Tips: go slow! It's more effective - even though it hurts more!
✩ How to add more pressure - ease into it
✩ Find your “trigger points”
✩ For a warm-up: do double leg, don’t put too much pressure
Enjoy!
✌🏼 - Vert.run, the training platform for Trail + Ultras
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