Foam rolling helps you speed recovery, reduce soreness, and restore efficient movement by improving blood flow, breaking up adhesions, and lowering post-run inflammation. Use brief pre-run rolls to warm muscles and longer post-run or rest-day work to target tight spots; spend 30–60 seconds per area and avoid bones or sharp pain. Choose firmness based on comfort and experience, combine rolling with stretching and strength work, and keep a routine for ongoing benefits—keep going to learn practical drills and timing tips.