When you think about ways to prevent running injuries, activities such as strength training, cycling, or swimming probably come to mind. But prehab and rehab exercises (think: muscle activation and foam rolling) are just as important.
Kate Grace knows this, and regularly incorporates these types of workouts into her routine when she’s not running. Grace placed first in the 800 meters with a time of 1:59.10 at the 2016 Olympic Track Trials and placed eighth overall with a time of 1:59.57 in the event at the Olympic Games in Rio.
Since then, she’s also PR’d in the mile with a 4:20.70 at the 2018 Müller Anniversary Games and the 1500 meters with a time of 4:02.49 at The Match Europe vs. U.S.A. in 2019.
The middle-distance runner, who joined the Bowerman Track club in 2017, expects the 2021 Tokyo Olympics to be her last, so until then, she’s doing everything she can to make sure she can run her best on the world stage. She’s even sharing what she’s doing on the Bowerman Track Club’s YouTube channel.
In the video below, Grace demonstrates her typical muscle activation and foam rolling routine that any runner—no matter your level or speed—can use to stay healthy. All you need is 15 minutes of time, a space to spread out in, a foam roller, and a massage ball.
Here is a list of the areas she focuses on with either a foam roller or massage ball. Follow along with the video to see how:
- Thoracic Spine
- Lats and Obliques
- Hip Flexors
- Diaphragm
- Glutes
- IT Band
- Quads
- Hamstrings
- Calves
- Shins
Hyperice Vyper 3 Vibrating Foam Roller
Trigger Point Performance Foam Roller
Brazyn Morph Collapsible Foam Roller
LuxFit Foam Roller
Danielle Zickl is a freelance writer who has 10 years of experience covering fitness, health, and nutrition. She's a graduate of Ithaca College. You can find her work here on Women's Health, and in many other publications including PS, SELF, Well+Good, Runner’s World, Outside RUN, Peloton, Men’s Fitness, and more.
