Finished a marathon? Give your body the recovery it deserves.

Crossing the finish line is a huge accomplishment, but after months of training and 26.2 miles of running, your body needs time to recover.

Gentle mobility and stretching may help you return to comfortable movement as post-race soreness settles. The key is to keep movements comfortable, avoid forcing a stretch, and give your body time before returning to intense training.

Here are seven stretches to consider adding to your post-marathon recovery routine.

1. Standing Calf Stretch

Why it helps: Running places repeated demands on your calf muscles. A gentle calf stretch can help maintain comfortable ankle movement.

How to do it:

1. Stand facing a wall and place both hands against it.
2. Step one foot backward, keeping the heel on the floor.
3. Bend the front knee slightly while keeping the back leg straight.
4. Lean forward gently until you feel a stretch in the back calf.
5. Hold for 20–30 seconds per side.

2. Kneeling Hip Flexor Stretch

Why it helps: Running involves repetitive hip movement, which can leave the muscles at the front of your hips feeling tight. This stretch gently targets the hip flexors and supports comfortable hip mobility.

How to do it:

1. Kneel on one knee with your other foot planted in front, keeping your front knee bent.
2. Keep your torso upright and gently tuck your pelvis.
3. Slowly shift your hips forward until you feel a comfortable stretch at the front of the kneeling hip.
4. Hold for 20–30 seconds, then switch sides.