Unbreakable Runner

To complete this routine, you will need a foam roller, a massage stick, and a lacrosse ball or massage ball.
Use your watch or your smart phone to set a timer to beep every minute. This will be your taskmaster as you work your way through these movements.
Roll the ball under each foot for 1 minute. Hunt out any hot spots and apply pressure to those spots.
Using the massage stick, go after the calf muscles, 1 minute per leg. If you find any deep knots, spend extra time rolling deeply across the knot with the massage ball or lacrosse ball.
Lie facedown on the floor, with your thighs resting on the foam roller. Roll out your quadriceps muscles, spending 1 minute on each side.
Use the foam roller to roll out your iliotibial (IT) bands, which extend from the hip to the knee on the outside of the leg. Spend 1 minute on each leg.
Use the roller to roll out the hamstrings, 1 minute per side.
Spend a final couple of minutes rolling out each hip and also the lower back. A softball or softball-sized mobility ball is another tool that can be used to work out any knots in the gluteus muscles.