By adding the Foam roller: Quadriceps release move, you will release the tension in your muscles and feel much freer during your run. It is often a good idea to foam roll before your run too – a far gentler option that static stretching that can rip and tear cold muscles
Lie on your stomach with the foam roller underneath your front thighs and your arms on the floor.
Ensure the roller is just above your kneecaps.
Push your body backwards and roll the foam roller up to the tops of your thighs.
Roll back down to just above your knees.
Never roll over your kneecaps.