If you are in a hurry and just want to find out what the best foam roller for runners is, then I’d recommend the High Density Muscle Foam Rollers by Day 1 Fitness as the best one.
You may have heard some veteran runners talk about the magical benefits of foam rolling.
The runner may have mentioned that after a few minutes of this type of self-massage, she had reduced soreness, greater range of motion, and less muscle knots to contend with.
Even if you are brand new to the world of running or foam rolling, there are a few options when it comes to the best foam roller for runners.
You should definitely invest in one (not to worry, they are affordable), and start incorporating it into your routine as soon as possible.
Here are the top foam rollers for runners we’ll be reviewing:
- 321 STRONG Foam Roller
- TriggerPoint GRID Foam Roller
- High Density Muscle Foam Rollers by Day 1 Fitness
- NextRoller 3-Speed Vibrating Foam Roller
- Rolling With It Eco-Friendly Back Roller
What is a Foam Roller and What Does it do?
A foam roller is a round, cylinder shaped tool that is typically made out of a hard foam.
A foam roller works as a type of self-massage to break up the knots in the fascia, or muscle tissues, and increase blood flow to those muscles.
Another name for foam rolling is self-myofascial release.
The benefits of foam rolling are multiple, which explains why runners love to use them so often:
- Increase range of motion for joints
- Reduce muscle soreness
- Increase blood flow to muscles
- Improve muscle flexibility
How do You Use a Foam Roller as a Runner?
Foam rollers work when a strong pressure is applied to a specific muscle and rolled over, slowly back and forth, for about 30 seconds.
While it may not feel good at first, and can actually be a bit uncomfortable, once the knot is worked out, a sense of relief comes over your muscle and the sensation of foam rolling can actually be enjoyable.
Specific areas that runners should focus on when they foam roll include:
- IT Band
- Calves
- Feet
- Quadriceps
- Hamstrings
You might feel some muscle knots in your neck and upper back as well, which you can certainly use a foam roller on, but your legs are a great place to start adding into your running routine as that is the area where runners take most of the brunt of their sport.
It is recommend that you foam roll both before and after a run or workout.
Before a run, foam rolling helps your muscles warm up as it increases circulation.
After a run, foam rolling can reduce muscular tension, meaning you will be less sore the next few days, as well as process cortisol and lactic acid for quicker recovery.
How do You Choose the Best Foam Roller for Runners?
While most foam rollers follow the standard rounded shape, and they all give you the benefits of self-myofascial release, you do need to consider a few specifics when choosing the best foam roller for runners that will work best for you:
- How often do you travel for races? If you travel a lot, then you will want a foam roller that is compact enough to fit in a carry on.
- How intense do you want your foam rolling to be? Some foam rollers come with grooved and spiked surfaces, which will give you a more intense rolling experience. If you are a beginner, stick to the smooth surface rollers and you can always graduate later.
- What type of density do you prefer? Depending on the material and firmness of the foam roller, you will get different levels of massage. In general, the more dense the roller, the more deep the massage.
- What parts of your body do you want to regularly foam roll? Since foam rollers come in many sizes, it is important to determine where on your body you want to use it the most. A smaller foam roller might make it hard to roll out your back, while a larger foam roller might make it difficult to roll out your legs.
What Size Foam Roller is Best?
This mostly depends on your size, which muscles you want to foam roll, and how often you travel with your foam roller.
If you are on the taller side and want to massage your back, then you should opt for a longer roller.
If you plan to travel often with your roller, then a medium to small size should work well.
Since runners mostly need to focus on their legs for recovery, the best foam roller for runners is a medium-sized roller.
What Are The Benefits of Having Grooves in a Foam Roller?
As a beginner, it is recommend that you use a smooth foam roller while you build the habit of doing it and figure out how well it works for your body and what types of pressure you need.
When you are ready, a foam roller with grooves, bumps, and ridges can apply different amounts of pressure and mimic the hands of a massage therapist.
Be aware that some denser, grooved foam rollers might leave skin bruised or cut depending on the level of pressure applied.
Does a Vibrating Foam Roller Make a Difference?
The definitive research on the benefits of vibrating foam rollers still needs to be done, but proponents of it say that since muscles respond to vibrations by contracting and relaxing, a vibrating foam roller works better to increase range of motion, prepare muscles for work, and recover after a workout.
Does the Material of a Foam Roller Matter?
You definitely want to consider the material your foam roller is made out of.
Some might flake off, some have no give, and some are made from hard plastics that could have a negative impact on the environment or have a chemical smell.
Depending on the type of material your foam roller is made out of, it could impact the density and ease of use on your muscles, or how hard of a massage you get.
The Best Foam Roller Reviews
Choosing a foam roller can be tricky if you are not sure what you need quite yet.
Here, we break down five popular foam rollers, so you can evaluate which one might be the best foam roller for runners.
321 STRONG Foam Roller
The 321 STRONG Foam Roller has an interesting design as its three massage zones are modeled after the various pressures of a massage therapist’s hands.
This roller has a compact shape and is made from top grade materials. With a variety of colors to choose from, you can opt for the foam roller you want.
Pros
- This roller is medium density, which makes it so easy for beginners to use as it has a little give.
- There are three different massage zones to meet your various needs.
- Since this roller is lightweight at only one pound, it is easy to carry wherever you may need it.
Cons
- This roller is smaller in size, which could be difficult if you are taller and need to focus on rolling your back.
- The various textures, combined with the density, can leave marks or bruises on your skin.
- It can be hard to roll because of the multiple different groove lines.
TriggerPoint GRID Foam Roller
Measuring 13 inches long, 5.5 inches in diameter, and weighing only a pound and a half, the TriggerPoint GRID Foam Roller is easy to travel with.
Whether you opt for the sleek black, or one of the neon colors, you have a foam roller you can take with you everywhere.
Pros
- Uses a grid system to have variety of lines including high and firm textures, tubular textures, and flat textures.
- This roller is extremely durable.
- With a hollow middle, this foam roller is good for packing as you can put your personal items in it.
- It holds its shape over a long period of time.
Cons
- This roller feels heavy and is short, making it difficult to roll out your back if you are taller.
- Since it is a hard material, this roller can be hard on muscle tissues making it a tough one for beginners to use.
- The sharp grooves on the foam roller may cause cuts on the skin.
- The foam itself is thin.
High Density Muscle Foam Rollers by Day 1 Fitness
The exciting specs about the High Density Muscle Foam Rollers by Day 1 Fitness is that it comes in four different lengths. Based on your needs and your height, you can choose between the 12’’, 18’’, 24’’, and 26’’ inch sizes.
Regardless of length, the roller is six inches in diameter and can support up to 300 pounds of weight.
Pros
- It comes in a variety of colors to choose from.
- The roller is high density, so will not lose its shape.
- This roller is longer in shape, which makes it easy to lay on to roll your back.
- It is lightweight, making it easy to travel with.
Cons
- It is made of very hard foam.
- This roller is thick, which may be difficult for those who are shorter to use.
- There is a seam on both sides that you might feel as you roll back and forth.
- Does not come with instructions on how to use it.
- Some of the foam may flex off leaving a bit of a residue behind.
NextRoller 3-Speed Vibrating Foam Roller
The NextRoller 3-Speed Vibrating Foam Roller comes with three speeds so you can easily adjust the pressure you put to your muscles.
Rechargeable with a battery that lasts two hours in addition to a one year warranty, this product takes foam rolling to the next level. It measures 13’’ in length and 6’’ in diameter.
Pros
- The vibrations are strong and help you get a deep massage wherever you may need it.
- This foam roller has many benefits for older athletes with the addition of the vibrations.
- It can be used on any part of the body with ease.
- The various textures help massage out muscles in different ways.
Cons
- The vibrations are loud, so you may not want to bring it to the gym, use it during nap time, or if you live in an apartment building.
- The vibration feature may not make a difference to the overall benefits of foam rolling.
- The charge does not last as long as advertised and the vibrations work best when the foam roller is plugged in.
Rolling With It Eco-Friendly Back Roller
Made with 100% recycled material and premium EVA foam, the Rolling With It Eco-Friendly Back Roller comes in three lengths of 13’’, 18’’, and 36’’.
This means you can choose the length that will work best for your body size and your needs.
Pros
- The roller is easy to control no matter what part of your body you are massaging.
- Since the roller is very firm, you get a deep pressure massage while using it.
- The variety of sizes to choose from make it easy to get the correct roller to suit your needs.
Cons
- When you first open the package, there is a chemical odor to the roller.
- Since this roller is very dense, it can be extremely hard, which may not be the best choice for beginners.
- Many of the rollers are glued together from two pieces of foam. These separate pieces can have different densities.
- The blue coloring may rub off on your hands.
The Winner Is…
Based on its affordable price, variety of sizes, and fun colors, the best foam roller for runners is the High Density Muscle Foam Rollers by Day 1 Fitness.
As a high density roller that is guaranteed to get a lot of use, the foam roller will keep its shape.
This means you do not have to worry if your foam rolling efforts are actually working.
You will continue to feel the benefits of increased range of motion, less muscle soreness, and improved flexibility regardless of how long you own this particular foam roller.
The fact that the High Density Muscle Foam Rollers by Day 1 Fitness is also so lightweight means it is easy to travel with for those races you may have to fly or drive longer distances to get to.
Regardless of which foam roller you purchase, there is no denying the incredible and long lasting benefits regulating doing some self-myofascial release can have on your running.
