Marathon Recovery & Mobility Routine

A 15–20 minute supplemental mobility and activation routine for injury prevention, targeting IT band, shins, and knees during marathon training. Recommended 3–5x per week.

Glute & Hip Activation
Light strength work to improve glute stability and reduce knee/IT strain.
- Clamshells
  Lie on side, knees bent, open top knee like a clamshell. Use resistance band if available.
- Glute Bridges
  Lie on back, feet flat, lift hips until knees, hips, and shoulders form a straight line.
- Side-Lying Leg Raises
  Straight top leg, raise upward slowly. Keep hips stacked.
- Monster Walks
  Use mini-band around thighs. Walk 10 steps forward and backward in crouched position.
Mobility & Stretching
Foam rolling and static holds to loosen tight tissue in the hips, thighs, and lower legs.
- Foam Roll IT Bands & Quads
  Roll slowly along the outer thigh and quads. Avoid sharp pain.
- Standing Quad Stretch
  Pull heel to glute while standing tall. Keep knees close together.
- Figure-4 Glute Stretch
  Lie on back, cross ankle over knee, pull thigh toward chest.
- Pigeon Pose or Seated Twist
  Deep hip opener stretch. Adjust depth to comfort.
- Shin Stretch (Toe Up on Wall)
  Stretch front of shin by raising toes up against wall and leaning forward gently.
- Seated Hamstring Stretch
  Reach for toes gently with straight leg. Avoid bouncing.
Foot & Shin Strengthening (Optional)
Isolation drills for shin splint prevention and foot resilience.
- Toe Taps
  Sit and rapidly tap toes up and down. Keep heels planted.
- Heel Walks
  Walk on heels for tibialis activation.
- Tibialis Raises
  Lean against wall and lift toes upward against gravity.