Why is dynamic mobilisation important?

Before you start running, It's important to warm up your muscles and focus on your flexibility and stability. Dynamic mobilisation helps you to:

Improve running economy:

More freedom of movement and a more fluid running technique.

Reduce risk of injury:

Joints, tendons and muscles become ready for action.

Increase range of motion:

Especially in the hips, ankle joints and thoracic spine.

Increase neuromuscular activation:

Muscles react faster and more powerfully.

Important:

Although dynamic mobilisation can replace static stretching before a run, it's still important to incorporate static stretching into your cool-down session, after a run.

Dynamic mobilisation vs static stretching

So, what's the difference between dynamic mobilisation and static stretching?

Dynamic mobilisation:

Movements are performed through a full range of motion, actively and fluidly, to activate muscles and increase circulation.

Static stretching:

Positions are held for longer to lengthen muscles, more suitable after a run for recovery.

Why is a warm-up important?

A targeted warm-up for runners is important in order to mobilise the joints needed to run and to promote freedom of movement, stability and injury prevention. When running, repeated impact and rotational loads affect the entire musculoskeletal system. Dynamic mobilisation ensures that muscles, tendons and ligaments are properly prepared.

Which joints should I warm-up before a run?

Ankle joints - improve the rolling movement, provide more stability when touching down and reduce the risk of twisting an ankle or Achilles tendon problems.

Knee joints - increase mobility in flexion and extension, support a powerful push-off and counteract overloading.

Hip joints - crucial for stride length, hip extension and efficient propulsion; prevent typical runner complaints such as hip impingement.

Lumbar spine & pelvis - promote an upright running posture and reduce incorrect loading.

Thoracic spine - ensures better rotation of the upper body and a loose arm swing.

Shoulders & arms - support a harmonious running style through fluid arm movements.

Tip: Mobilise these joints in a flowing, dynamic movement without jerky loading. This activates muscles, fascia and the central nervous system at the same time, the perfect basis for an efficient running start.

Ankle work

The first exercise is a warm-up for the ankle. David explains how to do it: "Take small steps on the spot, rolling over your foot to maximise the amplitude. Also make sure that you keep your arms loose."

Light skipping

Skipping is all about activating the ankle joint. "Work actively against the ground and pull your knees up slightly," emphasises David. This creates a dynamic movement that optimally prepares your body for running.

High Knee:

Hip extensor stretch - Pull one knee towards your chest in a controlled manner while standing on one leg and slightly touching your toes. Stay as upright as possible. "This mobilises the hips and activates the calf muscles at the same time."

Hip flexor stretch - To prepare the hip flexor and anterior thigh muscles, bring the leg backwards while standing, grab the foot and gently pull it towards the buttocks. "This dynamic stretch loosens the hip flexors and quadriceps - ideal for improving stride length," David explains.

Hip flow

The next exercise is explained by running expert, Tim. "Stand on one leg and pull the other one up. Then move it to the side, backwards and back to the ground." For an advanced variation, he recommends extending the leg backwards to activate the buttocks too.

Hamstrings in Motion

This dynamic mobilisation exercise prepares the back of the leg and the entire nervous system. Tim walks you through it. "From a standing position, place one leg forwards, stretch it and pull the toe of the foot in. At the same time, tilt your upper body slightly forwards. Slowly move your arms forwards and upwards." Repeat both sides several times.

Deep squat

As a final exercise, running expert, Tim, recommends a deep squat that mobilises the hips and buttocks once again: "To do this, push your buttocks far back, take your arms with you and then straighten up completely then repeat."

A strong and safe start to your run

Targeted dynamic mobilisation before running is far more than just a warm-up, it is the key to better running technique, more flexibility and fewer injuries. Start every running session with this dynamic mobilisation as a mini-routine and experience the difference: a better running technique and better performance.

The information on this page does not replace the advice of a medical professional. Always consult a doctor before starting any new activity or fitness routine, particularly if you have any underlying health conditions. The creators of this content are not responsible for any injury or health problems caused as a result of taking part in any of the sports/exercises featured on this webpage.