The sweet spot for foam rolling is shorter than most runners think: about 60–90 seconds per muscle group, done daily, with moderate pressure. Anything longer mostly increases discomfort without added recovery benefit.
When to roll
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- Before a run: 30s per muscle, fast pace — wakes tissue up
- After a run: 60–90s per muscle, slower pace — flushes tension
- Skip on rest days unless you're sore
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