Start the New Year by Fixing What’s Actually Holding You Back as a Runner

Most runners think they need more miles, more speed work, or more grit.

But here’s the truth:
If your hips aren’t moving well, your running will always feel harder than it should.

Nearly 9 out of 10 runners struggle with restricted hip mobility and poor hip strength—often without realizing it. And no amount of training volume will fix it.

That’s exactly why we created the 14-Day Hip Flexibility and Mobility New Year Challenge.

This challenge is designed to help you:

  • Move better

  • Run with less tension

  • Reduce hip, knee, and lower back discomfort

  • Start the year with a body that actually supports your running

SIGN UP NOW

Why Hip Mobility Is the Missing Piece for Runners

You can train consistently, follow a great plan, and still feel:

  • Tight through the hips
  • Restricted in your stride
  • Stiff after runs
  • Sore in the knees or lower back

That’s because running alone does not correct muscle imbalances.

In fact, when hips lack mobility and strength, your body compensates—pulling stress into your knees, hamstrings, quads, and lower back. Over time, this reduces efficiency and increases injury risk.

This challenge targets the root of the problem, not just the symptoms.

What This 14-Day Challenge Focuses On

Over two weeks, you’ll follow 15–20 minute guided routines that combine:

  • Strength work to stabilize the hips

  • Stretching to release tight tissues

  • Range-of-motion exercises to restore healthy movement

Each session is:

  • Follow-along anytime and anywhere

  • Runner-specific

  • Easy to fit into your daily routine

Test Your Mobility — Then See the Difference

Before you begin, you’ll complete a hip mobility and flexibility assessment so you know exactly where you’re restricted.

After 14 days, you’ll retest and see measurable improvements in:

  • Hip range of motion

  • Control and stability

  • How your body feels when you run

This isn’t guesswork—you’ll feel and see the difference.

Why Tight Hips Create Bigger Problems

Restricted hips often show up as:

  • Tight hip flexors

  • Sore quads

  • Tight hamstrings

  • Knee pain

  • Lower back discomfort

These aren’t isolated issues. They’re connected.

Spending long hours sitting—at desks, in cars, or on the couch—causes key hip muscles to shorten and weaken. Running on top of those imbalances often reinforces the problem rather than fixing it.

Without addressing hip mobility and strength, your body adapts in ways that limit performance and increase strain.

If any of these issues sound familiar to you, don’t worry, because you’re not alone. Tight or shortened muscles affect nearly everyone, not just runners. But before we get to the solution, we have to take a look at the root cause of the problem.

The Hidden Muscle That Changes Everything

Deep within your hips is a muscle called the psoas—a key connector between your upper and lower body.

When it’s functioning well:

  • Your pelvis stays neutral

  • Your hips move freely

  • Your lower back is supported

When it’s tight or underactive:

  • Pelvic tilt increases

  • Stride efficiency drops

  • Stress shifts into the knees and spine

This challenge is built to improve hip function in the right order, so you’re not stretching one area while reinforcing imbalance somewhere else.

Why Order Matters

Random stretching rarely works long-term.

Improving mobility requires:

  • The right muscles activated first

  • The right tissues lengthened next

  • The joints restored last

That’s why many runners give up after a few days—they’re doing the right movements in the wrong sequence.

Our approach is intentional, progressive, and designed to create noticeable changes within two weeks.

What You Get When You Sign Up

✔ Full access to the 14-Day Hip Flexibility and Mobility Challenge starting January 12, 2026
✔ Pre- and post-challenge mobility assessments

✔ Access to an exclusive challenge-only Facebook group for support, accountability, and community

✔ Chance to win prizes including limited-edition Dynamic Runner merchandise and a FREE Annual Dynamic Runner Membership
✔ FREE instant access to our 7-Day On Ramp

  • Learn how to integrate mobility and strength into everyday life
  • Build consistent, sustainable movement habits
  • Support pain-free running year-round
  • Daily 15–20 minute guided routines

After the challenge, you’ll have the option to continue with our full mobility and strength membership—but there’s no pressure. Start with the challenge and see how your body responds.

Start the Year Moving Better, Running Easier, and Feeling Stronger

Your hips set the foundation for every stride you take.

Fixing them doesn’t require more mileage—it requires the right movement, done consistently.

Join the 14-Day Hip Flexibility and Mobility New Year Challenge and give your running body the reset it deserves.

SIGN UP NOW

Unlock your muscles with our dynamic method.

Creating muscle balance needs to be done with balance and intention. Our sequential, dynamic method works to unravel all the tissues including the muscle, fascia, connective tissue, and finally the joint itself. Through a combination of dynamic movements that both strengthen and stretch, and static deep-tissue stretches, our program makes injury prevention easy.

Our program includes daily stretching videos and long form mobility routines all designed to correct muscle imbalances common to runners. These videos are designed to be easy to follow, and track your progress over time.

OUR PROGRAMMING

Easy to follow video format. Designed by runners, for runners.

Program Length: Ongoing
Average Routine Duration: 20 minutes

Goal: Develop and maintain a healthy range of motion through a combination of static stretches and dynamic movements. 

Program Length: 1 Month
Average Routine Duration: 25 minutes 

Goal: Correct muscle imbalances and strengthen supporting muscles so you can run strong and prevent injury. Minimal equipment, follow along at home. 

Average Routine Duration: 20 minutes

Goal: Address some of the most common injuries for runners through a combination of mobility and strength training. Programs: ITB Program, Foot Reset, Shin Splints, Knee & Hip Pain. 

Program: Warm Ups, Post Run Cooldowns & Drills
Average Routine Duration: 5-10 minutes

Goal: Short warmups and cooldowns done outside, with no equipment, that you can do before or after you run. Properly warming up and cooling down will help you prevent injury and feel better.

Access All Programs Anytime & Anywhere Using the Dynamic Runner Mobile App

Download the Dynamic Runner mobile app to easily follow along with routines and track your progress on your mobile device or tablet.

☑️ Supported devices: iOS and Android

☑️ Download videos for offline viewing

☑️ Custom calendar feature - set up your own schedule and reminders

☑️ Star favourite classes so you can come back to them later

☑️ Filter video by length to easily find classes that fit into your schedule

☑️  Cast to your TV with one click

☑️ Search tool to quickly find what you're looking for

Download on The App Store

Get It On Google Play

What Our Members Are Saying

"I bought this program 4 weeks ago while suffering with piriformis syndrome and a hip flexor strain that had brought my running to an immediate halt. Within 7 days I was back in business, I follow the program routine daily and will continue to incorporate this into my running moving forward. The routines have been a wondering addition to my strength building and running routine, thanks!" -- Ben H. 

"I recently subscribed and am a big fan. Great way to give my muscles the attention they deserve. I recommend this program for it's versatility, clear instructions and user interface." -- James L. 

"I have been using the stretching and mobility plan for two months now and am feeling lots of benefits. It has gone beyond the exercises given by physio or osteopaths in the past, and it's so easy to to use on a daily basis." -- David E. 

RECOMMENDED BY EXPERTS

 

ABOUT DYNAMIC RUNNER

Dynamic Athletics began in 2017 with the creation of Dynamic Cyclist. Our team has grown over the past few years as we have worked with our members to provide ongoing injury prevention and training specific for cyclists. In 2020, we launched Dynamic Runner as a means of providing a similar service to runners. Our goal is to provide quality content from industry professionals in a form that is easy to use and experience results. 

Our Team is based in Kelowna, BC, Canada and is made up of a small group of athletic therapists, coaches, and weekend warriors who want to run pain free! 

Meet Stephanie - Certified Athletic Therapist, CAT(C) and Certified Pilates Instructor

Stephanie has a Bachelor in Physical Health and Education as well as a Bachelor in Applied Health Sciences. She's been a certified Athletic therapist for 6 years working with everyone from professional athletes to the elderly. She's also a certified Pilates instructor. Her deep understanding of the body and her ability to clearly explain things is what made her perfect fit for our team. 

Meet Alisha - Certified Personal Trainer and Group Fitness Instructor

Alisha is a Certified Personal Trainer and coach with Dynamic Runner. She works  with athletes in a variety of sports to build functional strength and stability. You'll see her leading you through the strength training routines as well as some of the mobility routines. 

Meet Sarah - Content Director & Weekend Warrior 

Sarah has been running and cycling for as long as she can remember, completing her first full triathlon at age 12. In 2016 she completed her first Ultra Marathon, and experienced the start of a year long knee injury that kept her from running long distance. This helped develop a passion for injury prevention, and she works behind the scenes of Dynamic Runner (she's the one behind the camera)!

HOW THE CHALLENGE WORKS

As soon as you sign up, you’ll receive FREE instant access to our 7-Day On Ramp, so you can begin preparing your body right away with guided mobility and strength routines. You can access on any device like your phone, tablet or computer.

  • Immediate FREE access to the 7-Day On Ramp
    Learn how to safely integrate mobility and strength into your daily routine before the challenge begins with short, effective workouts focused on hip flexibility, strength, and range of motion

  • Full access to the 14-Day Hip Flexibility and Mobility Challenge
    The challenge officially kicks off January 12, 2026, with daily follow-along routines designed specifically for runners.

  • Pre- and post-challenge mobility assessments
    Test your hip mobility and flexibility before you start, then reassess after 14 days to see and feel your progress.

  • Exclusive challenge-only Facebook group
    Connect with other runners, stay accountable, ask questions, and get support throughout the challenge.

  • Chance to win prizes
    Complete the challenge for your opportunity to win exclusive prizes and giveaways.

  • Optional continuation membership
    After the challenge ends, you’ll have the option (not obligation) to continue with our full mobility and strength program for only $9.99/month.

100% Guarantee - No Questions Asked, Money Back Guarantee

If you continue into the monthly membership and decide it’s not for you—even if you forget to cancel—just send us a quick email. We’ll happily refund your most recent month, no questions asked.

Join the 14-Day Hip Mobility Challenge

After the challenge, membership is $9.99/month. No contracts or cancellation fees. Cancel before the end of the challenge and you'll never be charged for the monthly membership.

HIP MOBILITY CHALLENGE

$1

✔ Full access to the 14-Day New Year Hip Flexibility and Mobility Challenge
✔ Pre- and post-challenge mobility assessments
✔ Immediate FREE access to the 7-Day On Ramp

✔ Exclusive challenge-only Facebook group
✔ Chance to win limited-edition prizes
✔ Optional continuation with monthly membership after the challenge

YES - I'D LIKE TO JOIN THE NEW YEAR HIP MOBILITY CHALLENGE
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