The RAMP protocol is a great way to remember the key parts of your warm ups.  Examples below plus a great video from Athletics Australia:

Raise - low intensity activities

  • 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 session either: 

  • 5 x 30 secs efforts flat 


  • 5 x 30 secs efforts hill 

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

Good to go!

The video below is a great starter for a warm up prior to any high intensity activities and follows the RAMP protocol.