How Long Should You Foam Roll

Valerie and Caroline break down why foam rolling and daily mobility work are essential for runners — not as a luxury, but as practical self-care that prevents adhesions, restores range of motion, and keeps you running pain-free. In this episode Valerie shares her own wake-up story (an unexpected leg injury) and how regular rolling, short mobility bites, and simple movement habits transformed her approach to recovery. You’ll learn why a little rolling often — five minutes before a warmup, during TV time, or between sessions — adds up, how to spot scar-tissue “knots” before they harden, and simple ways to normalize rolling so it actually happens (spoiler: leave the roller out of the car and put it in the living room).

Practical tips included in the episode:

• How to mix rolling, stretching and movement into one efficient routine.

• Why adhesions form and how rolling prevents them from hardening into chronic limitations.

• Quick roll + micro-mobility ideas you can do in 5–10 minutes when life gets busy.

• How to modify rolling and mobility when you’re injured so you can keep practicing running technique while you recover.

• How to make foam rolling a habit in clubs and groups (and why many runners don’t do it yet).

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https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re

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