Why dynamic mobilisation is so important for runners

Before you start running, you should not only warm up your muscles, but also activate 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 loading.

Increase range of motion:

Especially in the hips, ankle joints and thoracic spine.

Increase neuromuscular activation:

Muscles react faster and more powerfully.

Important:

Dynamic mobilisation replaces static stretching before running - static stretching can be incorporated into your cool-down session.

Dynamic mobilisation vs. static stretching

Wondering what the difference is between dynamic mobilisation and static stretching?

We have the explanation:

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.

Which joints should be mobilised before a run?

A targeted warm-up for runners is important in order to mobilise the joints relevant to running 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 optimally prepared.

Important joints for mobilisation before running:

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.

This is what optimal dynamic mobilisation before running looks like. In our video, running experts David and Tim show you what dynamic mobilisation looks like and take you through it step by step:

Light skipping

Skipping is all about activating the ankle joint. "Work actively against the ground and pull your knees up slightly," emphasises the running expert. 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," David describes. "This dynamic stretch loosens the hip flexors and quadriceps - ideal for improving stride length."

Unlock your hops: 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: "Extend the leg backwards to activate the buttocks too."

Dynamic Reach: Hamstrings in Motion

This dynamic mobilisation exercise prepares the back of the leg and the entire nervous system. "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." Tim adds: "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. Repeat dynamically."

Dynamic mobilisation: the key to a strong and safe running start

Targeted 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: easier running style, better rhythm, more power.