RAMP up your warm up routine!

Introduction

Last week I discussed the importance of warming up before your runs. This week, we focus on a R.A.M.P warm up. What is it? Read more below!

For runners, a proper warm-up routine is an essential component of their training regimen. A well-designed warm-up prepares the body for the upcoming physical demands, minimizes the risk of injury, and enhances overall performance. One of the most effective warm-up methods gaining popularity among athletes is the RAMP warm-up. In this blog post, we will delve into the concept of RAMP warm-up, its components, and the benefits it brings to runners.

1. Understanding RAMP Warm-Up

The acronym RAMP stands for "Raise, Activate, Mobilize, and Potentiate." This structured approach to warm-up was developed by leading sports scientists to optimize athletic performance. RAMP is a systematic and progressive method designed to prime the body and mind for physical activity, ensuring that all vital physiological systems are prepared for the specific demands of running.

Fun fact, the RAMP warm up should also be applied Strength and Conditioning sessions!

Bonus fun fact - A RAMP warm up will look different depending on the type of run you’re going for (e.g. long run vs interval session)

2. Raise - Elevating Body Temperature and Heart Rate

The first phase of a RAMP warm-up is to "Raise" the body's core temperature and increase heart rate gradually. This is typically achieved through low-intensity cardiovascular activities like jogging.

Raising the body temperature helps to enhance blood flow to the working muscles, making them more supple and responsive. It also activates the nervous system, preparing the body for the challenges ahead.

Before any quicker session I always ensure I’ve done at least 2km of slow running to prepare my body.

3. Activate - Targeting Key Muscles

The "Activate" phase focuses on targeting key muscles that are crucial for running mechanics and performance. Specific dynamic stretching exercises are used to activate the muscles and mimic the movements involved in running.

These dynamic stretches should focus on the lower body, including the hamstrings, quadriceps, calves, hip flexors, and glutes. Proper activation of these muscles helps in promoting optimal joint range of motion and stability during running.
It also helps ensure they’re primed and ready for the demands of your session - failure to warm up muscles correctly could lead to injury.

4. Mobilize - Enhancing Range of Motion

The "Mobilize" phase involves performing exercises that enhance the range of motion around the major joints used in running. These movements are designed to improve flexibility and reduce the risk of strains or sprains during the running stride. Mobilization exercises often include leg swings, hip circles, and ankle rotations. By addressing mobility limitations, runners can achieve better running form and efficiency.

5. Potentiate - Preparing for Peak Performance

The final phase of the RAMP warm-up is "Potentiate," where the focus shifts towards movements that simulate the intensity of the upcoming workout or race. These exercises involve short bursts of higher intensity and speed to stimulate the neuromuscular system. For example, runners might engage in strides or short sprints to activate fast-twitch muscle fibers and enhance their neuromuscular connections. This phase readies the body for peak performance, making the transition to the main training session more seamless.

“But won’t this tire me out before the session?” - No. So long as the strides are kept at a short length (50-70 meters), not an outright maximum effort, and allow suitable recovery before the session begins (e.g. a couple of minutes whilst you grab a final drink etc) then they will only help, not hinder, performance.

6. Benefits of RAMP Warm-Up for Runners

a. Injury Prevention: By progressively preparing the body for the specific demands of running, RAMP warm-up reduces the risk of injuries like muscle strains, ligament sprains, and joint issues. It ensures that the muscles and joints are adequately prepared for the challenges of running.

b. Enhanced Performance: A well-executed RAMP warm-up primes the body and mind for peak performance. It improves circulation, increases muscle activation, and fine-tunes the neuromuscular connections, leading to improved running efficiency and speed.

c. Improved Range of Motion: The mobilization phase of the RAMP warm-up helps in enhancing joint flexibility and range of motion. This is especially beneficial for runners, as increased flexibility can lead to better running form and reduced risk of overuse injuries.

d. Mental Preparation: The systematic approach of RAMP warm-up allows runners to mentally transition into their workout or race. It provides a focused and goal-oriented mindset, boosting confidence and reducing pre-race jitters.

Conclusion

In conclusion, the RAMP warm-up is a scientifically backed and efficient method for runners to prepare their bodies for the physical demands of running. By incorporating the Raise, Activate, Mobilize, and Potentiate phases into their pre-run routine, athletes can unlock their full potential, minimize the risk of injuries, and improve overall performance. Remember, an effective warm-up is a small investment that yields significant returns in terms of running success and long-term well-being. So, next time you lace up your running shoes, don't forget to RAMP up your warm-up!

At DRT Coaching we’ll conduct an assessment of your running technique, strengths and weaknesses to establish a RAMP based warm up specific to you.