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Foam rolling has become a staple in many fitness routines, especially among runners and athletes. You’ve probably seen it—a runner grimacing in discomfort while rolling over their muscles with a foam roller. It’s a common sight in gyms, CrossFit studios, and even post-race recovery areas. But does it actually work, or is it just another fad?

Foam rollers have been around for over two decades, and their popularity continues to rise. Nowadays, you can find a variety of rollers on the market, from mini versions to full-body rollers, and even vibrating models. The basic idea behind foam rolling is that it helps break up muscle adhesions, improve flexibility, assist with warming up, and promote recovery. However, for all its widespread use, there has been limited research confirming its benefits—until now.

What Does the Research Say?

A recent meta-analysis conducted by a research team in Germany analyzed various studies on foam rolling to determine its actual impact on performance and recovery. The team gathered data from 21 studies—14 focusing on pre-exercise foam rolling as a warm-up and seven looking at post-exercise rolling for recovery.

The results, published in Frontiers in Physiology, showed that foam rolling can have a positive effect on sprint performance, flexibility, and muscle recovery. Specifically, rolling before exercise improved sprint performance by 0.7% and flexibility by 4%. After a workout, foam rolling helped maintain sprint and strength performance, reducing declines by 3% and 4%, respectively. It also led to a 6% reduction in perceived muscle soreness.

Is It Worth It?

While these numbers may not sound like a game-changer, they suggest that foam rolling does provide some benefits, particularly for improving flexibility and easing muscle soreness. The study concluded that while the effects of foam rolling on performance and recovery may seem minor, they can still be relevant in certain situations, such as when you want to boost sprint performance or relieve muscle pain.

Even if the benefits are modest, the feeling of relief after foam rolling is real for many athletes. So, even if it might hurt or feel uncomfortable during the process, the post-rolling effects may be worth it, especially if you’re looking to recover from a tough workout or reduce muscle tightness.

Conclusion

Foam rolling is far from a miracle cure, but research supports its place in recovery and warm-up routines. While it may not drastically enhance your performance or recovery, it offers noticeable benefits, particularly in terms of muscle soreness and flexibility. If you’re looking for a simple way to boost your recovery process and feel better post-workout, foam rolling might be a valuable addition to your fitness regimen.

The Brooks Glycerin 19 is here, and it’s transformed into the ultimate all-around trainer that excels in comfort, versatility, and performance. What was once considered just a cushy recovery shoe has now become a go-to option for any run, from long distances to speedwork. It combines luxurious cushioning with a responsive feel, making it suitable for all kinds of training sessions.

Soft Cushioning, High Performance

The standout feature of the Glycerin 19 is its ultra-soft cushioning. Thanks to Brooks’ DNA Loft foam, this model offers a plush midsole that still maintains responsiveness. Unlike its predecessors, which were more focused on providing maximum comfort for recovery, the Glycerin 19 now offers a smoother, more fluid ride—perfect for both fast tempos and longer runs. Testers found the ride to be bouncy without feeling bulky, and many praised its versatility. “The Glycerin 19 is perfect for speedwork and long runs,” one tester shared, “and it doesn’t feel heavy, despite the superb cushioning.”

Brooks has continued refining its DNA Loft foam to create a softer, more energy-returning platform, providing a more comfortable experience with every stride. This combination of softness and responsiveness makes it ideal for runners who need both cushion and support throughout their training.

Built for Comfort and Recovery

While the Glycerin 19 is designed for all types of runs, its cushioning also makes it ideal for runners recovering from injuries or those needing extra support. The soft foam helps absorb impact, making it a good option for those with lingering pain, such as plantar fasciitis. Several testers noted that the shoe’s support under the arch and soft feel made a noticeable difference in their comfort levels. The bootie-like interior provides added comfort, enveloping the foot in softness throughout each run.

Sizing Considerations

One thing to note when considering the Glycerin 19 is the sizing. Some testers found that the shoe ran slightly small, with reports of cramped toes and tightness around the midfoot. To avoid discomfort, it’s advisable to size up, especially if you’re between sizes. While this sizing issue was a common theme among testers, the shoe’s fit and cushioning are well worth the adjustment. Once you find the right fit, the Glycerin 19 delivers an incredibly comfortable, springy feel, almost like running on memory foam.

Ideal for Long Runs and Daily Training

The Glycerin 19 excels not just in cushioned comfort, but in providing the support and performance needed for longer runs. Testers mentioned that the shoe’s stability was especially beneficial during extended runs on hard surfaces. The smooth transition from heel to toe provided consistent support, and the shoe’s traction on both wet and dry surfaces helped them focus on the run itself rather than worrying about footing. Even on gravel trails, the Glycerin 19 stayed responsive, showing its versatility as a true all-purpose trainer.

Wear-Tester Feedback

Runners with various foot types have praised the Glycerin 19 for its ability to provide comfort and support. Jeannine R., a tester with high arches and a forefoot strike, loves the extra cushion and how the shoe adapts to her feet. “I never have issues with one foot feeling different than the other, and the thicker sole gives me that extra bounce,” she said. Meanwhile, Stephen K., who has a medium arch and heel strike, found the shoe’s stability perfect for longer runs, especially on tough surfaces. He also appreciated the traction on both wet and dry roads, noting that the shoe helped him focus on his effort rather than worrying about slipping.

Final Thoughts

The Brooks Glycerin 19 has successfully evolved into a highly versatile trainer that is suitable for runners of all levels. With its plush, responsive cushioning, supportive fit, and all-around comfort, it’s the perfect choice for everything from daily runs to long-distance training. Whether you need a recovery shoe or a dependable workhorse for speed and endurance, the Glycerin 19 has you covered. If you’re looking for a shoe that offers both softness and performance, this is the one to try.