Marathon training accumulates hundreds of miles of repetitive stress. Without adequate recovery and mobility work, this volume creates injury. Strategic stretching throughout training blocks maintains the flexibility high mileage demands. The marathon is won in training. Training survives through recovery and mobility. Get your personalized routine: Start your 14-day free trial Hip Flexor Recovery High mileage tightens hip flexors severely. JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. JME 133 Bring one ankle up to rest on your knee. As you sit in this cross-legged position, rotate your upper body toward the floor to feel a gentle stretch. Don't force your end range - do what works for you. IT Band and Lateral Hip Common overuse area in marathoners. JME 121 Sitting in your chair, grab onto one leg and pull it toward your chest for a gentle stretch. JME 134 One leg at a time, internally rotate your leg - either standing or sitting in your chair. Focus on the rotation - and do it controlled. Calf Complex Thousands of foot strikes demand calf care. JME 270 *Wall Required: Resting your hands on a wall, extend one leg back. Lean forward into the wall to feel a gentle stretch in your calf. JME 271 *Wall Required: Resting your hands on a wall, extend one leg back. Lean forward into the wall to find a gentle stretch in your calf. JME 232 Starting flat on your feet, rise to stand on your toes. Fall back down to your flat feet and then stand on your heels. This movement should be fluid and stable. Hamstring Maintenance Posterior chain flexibility for stride length. JME 161 Sitting in your chair, raise one arm above your head and rotate your upper body in the other direction to feel a gentle stretch in your side body. JME 163 With both arms above your head, rotate your head toward both directions - both left and right. Back and Hip Recovery Long runs compress the spine. JME 91 Placing one foot on a slightly elevated surface (or even just in front of you on the floor), rotate your upper body in both direcions. JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. Training Block Integration Easy day flexibility work. Post-long run recovery. Taper phase maintenance. Race week light stretching only. Marathon Training Programming simplmobility provides distance runner routines. 2-3 minute sessions support training through race day. Start Your Free Trial