Warm-Up Exercises for Every Running Workout - The RAMP protocol

A great way to remember the key parts of your warm-up exercises, before starting your running workout. Warm up properly to prevent injury.

What are the benefits of warming up before we run?

Injury Prevention: A proper warm-up increases blood flow to muscles, making them more flexible and less prone to injury. It also prepares joints, tendons, and ligaments for the stresses of exercise, reducing the risk of strains and sprains.
Improved Performance: Warming up gradually increases heart rate, breathing rate, and body temperature, which helps to optimise performance during exercise. It primes the cardiovascular system for the demands of vigorous activity and enhances muscular strength and power.
Enhanced Flexibility and Range of Motion: Dynamic warm-up exercises, such as leg swings and lunges, improve flexibility and range of motion in the joints. This allows for smoother, more efficient movement patterns during exercise and reduces the risk of muscle stiffness or tightness.
Mental Preparation: Warming up provides an opportunity to mentally prepare for the upcoming workout or competition. It allows athletes to focus their attention, visualise success, and establish a positive mindset, which can improve your overall performance.
Activation of Neuromuscular Pathways: Warm-up activities stimulate the nervous system and enhance neuromuscular coordination, helping muscles to fire more efficiently and produce greater force. This can lead to better movement quality and coordination during exercise.
Improved Oxygen Delivery: Warming up increases blood flow to working muscles, delivering oxygen and nutrients more efficiently. This improves the muscles' ability to produce energy aerobically and delays the onset of fatigue during prolonged exercise.

An easy way to remember the way to warm up is using the RAMP method.

Raise - low intensity activities

Start with a very easy run for 10-15 minutes

Activate - key muscle groups and work through an improved range of motion

Core Stability
Crab walk with band
Monster walk with band
Walking Lunges

Mobilise -key joints and ranges of motion used through dynamic motion

Leg Swings Forward
Leg Swings back
Lateral Shuffles
High knee raise
Heel to but kicks

Potentiate - improve the effectiveness of subsequent performance

Dependent on the session or your experience either:

5 x 30 secs efforts flat or
5 x 30 secs efforts hill

Gradually increasing pace within the rep and as reps progress, end of last rep being fastest

Tailored Warm-Up Routines

Beginner Runners

Raise: 5–10 min brisk walk or light jog
Activate: Bodyweight squats, walking lunges
Mobilise: Leg swings, arm circles, high knees
Potentiate: 3 x 20 sec strides at moderate pace

Advanced Runners

Raise: 10–15 min jog with gradual pace increase
Activate: Resistance band crab walks, monster walks
Mobilise: Dynamic hip openers, lateral shuffles
Potentiate: 5 x 30 sec hill or flat efforts

Cold Weather Warm-Up

Extend “Raise” phase to 15+ minutes
Add foam rolling or mobility drills indoors before heading out
Focus on joint mobility (hips, knees, ankles)
Wear more layers that can be easily removed as you warm-up

Common Warm-Up Mistakes

❌ Skipping the warm-up entirely for higher intensity sessions
❌ Doing static stretches before running
❌ Rushing through the movements so you can start running
❌ Ignoring pain or stiffness
❌ Not adjusting for weather or run type

FAQs

Q: How long should I warm up before a run?
A: 15-20 minutes is ideal, but adjust based on weather and run intensity. An easier run may need a much less warm up compared to doing harder intervals

Q: Can I warm up indoors?
A: Yes! Use dynamic movements like lunges, leg swings, and mobility drills.

Q: What if I’m short on time?
A: Prioritise “Raise” and “Mobilise” phases. Even 5 minutes is better than none.

Q: Should I warm up differently for trail runs?
A: Yes—include ankle mobility and balance drills to prep for the uneven terrain