Dynamic mobilization for runners: The best pre-run routine

Why dynamic mobilization is so important for runners

Before running, you should not only warm up your muscles, but also activate mobility and stability. Dynamic mobilization will help you with this:

• Improve running economy: Greater freedom of movement and a smoother running technique.
• Reduce the risk of injury: Joints, tendons and muscles become ready for stress.
• Increase the range of motion: Especially in the hips, ankles and thoracic spine.
• Increase the neuromuscular activation: Muscles react faster and more powerfully.

Important: Dynamic mobilization replaces the static stretching before running – the static stretching is a part of cool-down for regeneration.

Dynamic mobilization versus static stretching

Are you wondering what the difference is between dynamic mobilization and static stretching? We have the explanation:

• Dynamic mobilization: Movements are performed through the full range of motion, actively and fluidly, to activate your muscles and boost circulation.
• Static stretching: The positions are held for longer periods to lengthen your muscles—more suitable for regeneration after a run.

Which joints should you mobilize before running?

A targeted warm-up is important for runners to specifically mobilize the joints relevant to running, contribute to the freedom of movement and stability, and prevent injuries. Running puts the repeated impact and rotational loads on the entire musculoskeletal system—dynamic mobilization ensures that muscles, tendons and ligaments are optimally prepared.

Important joints for mobilization before running:

• Ankle joints — improve the rolling motion, provide more stability when landing and reduce the risk of twisting or Achilles tendon problems.
• Knee joints — increase mobility during flexion and extension, support the powerful thrust and resist the overload.
• Hip joints — crucial for the stride length, hip extension and efficient propulsion; prevent typical runner's problems such as a hip impingement.
• Lumbar spine and pelvis — promote an upright running posture and reduce the incorrect loading.
• Thoracic spine — ensures better rotation of the upper body and a relaxed arm swing.
• Shoulders and arms — support a harmonious running style through fluid arm movements.

Tip: Mobilize these joints in a fluid, dynamic movement, without abrupt stress. This way you activate muscles, fascia and the central nervous system simultaneously—the perfect basis for an efficient start to your run.

This is what optimal dynamic mobilization before running looks like.

In our video, running experts David and Tim show you what dynamic mobilization looks like and take you along step by step:

Easy skipping

Skipping exercises are about activating the ankle joint. “Actively push off the floor and draw your knees up slightly,” the running expert emphasizes. This creates a dynamic movement that optimally prepares your body for running.

High Knee: Hip extensor stretch

Standing on one foot, pull one knee towards your chest in a controlled manner while slightly rising on your toe. Try to stay as upright as possible. “This is how you mobilize the hip and activate the calf muscles at the same time.”

Hip flexor stretch

“To prepare the hip flexors and the front thigh muscles, extend your leg backward while standing, grab your foot and gently pull it toward your buttocks,” David describes. “This dynamic stretch loosens the hip flexors and quadriceps—ideal for improved the stride length.”

Unlock your hops: Hip-Flow

Running expert Tim explains the next exercise: “Stand on one leg and pull the other one up. Then take it to the side, backwards and back onto the ground.” For an advanced version, he recommends: “Extend your leg further back to activate your gluteal muscles as well.”

Dynamic Reach: Hamstrings in Motion

This dynamic mobilization exercise prepares the back of the legs as well as the entire nervous system. “Standing with one leg forward, straighten it and pull your toes towards you.” At the same time, tilt your upper body slightly forward. Slowly move your arms forward and upward.” Tim adds: “Repeat both sides several times.”

Deep Squat: Power Squat

As a final exercise, running expert Tim recommends a deep squat, which further mobilizes the hips and the gluteal muscles: To do this, push your buttocks far back, bring your arms forward, and then straighten up completely again. Repeat it dynamically.”

Dynamic mobilization—the key to a strong and safe running start

Targeted mobilization before running is far more than just warming up—it is the key to better running technique, greater flexibility and fewer injuries. Start each running session with this dynamic mobilization as a mini-routine and experience the difference: easier running style, better rhythm, more power.