RAMP up your run: a simple warm-up method for runners

A proper warm-up can completely change the quality of your run, says TCS Sydney Marathon Head Coach Ben Lucas. 

According to TCS Sydney Marathon Head Coach Ben Lucas,  a proper warm-up is one of the simplest ways you can improve your PB.

One of the easiest ways to improve your running sessions is to warm up properly. Why? A proper warm-up (not just a quick jog) changes how you move, how you feel, and usually how you perform.

The runners who warm up properly nearly always feel smoother once the session starts. Less stiffness. Better posture. Better pacing.

Mentally, it helps too. It gives you a chance to transition into training instead of going from desk chair to hard effort in 30 seconds. Ten minutes done properly can completely change the quality of a session.

What is the best warm-up for runners?

Gradually preparing your muscles and joints for a run is essential.  That’s where the RAMP method comes in. It may sound technical, but it’s actually really simple:

• Raise – Get the body warm. Easy jog, skipping, light movement. Just get blood flowing.

• Activate – Wake up the muscles you want firing properly when you run (glutes, calves, core). Focus on glute bridges, calf raises, mini-band walks.

• Mobilise – Open up areas that get tight from sitting all day (hips, ankles, upper back). Simple leg swings, lunges and hip openers are often enough.

• Potentiate – Get the nervous system ready for the session. A few short, controlled strides before harder running.

Want more expert training advice? Find the best running content here.