How to warm up the right way
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Warming up is important and can really help you prepare for the activity ahead. However many old beliefs are still being used in practice so here we talk you through an up to date, evidence based approach to warm up. No stretching needed!
Did you know that research tells us that static stretching before a race or activity in which you want to perform may actually reduce your muscles ability to perform? Follow the RAMP protocol from now on, it's simple, effective and most importantly backed up by evidence (Jeffreys, I., 2017). I've also included some examples to get you started, however remember it's individual, so you need to find what works for you and that maybe different to others in your training group. Raise - Raise your heart rate, body temperature, breathing rate and increase the blood flow and synovial fluid around the joints. Synovial fluid not only helps to lubricate the joint but it is also the key source of nutrients to your cartilage. Activate & Mobilise - This is now where you get those key muscles working a bit harder. You don't activate muscle, they don't need activating but getting them working improves neuromuscular activity and better prepares them for physical activity. So leg swings, lunges, squats, A-steps and side steps are just a few things that can activate and mobilise those limbs. Potentiate - This is simply moving to an increase in intensity, getting the whole body adjusted and ready to do whatever it is you want to do. This is session specific. So if you're about to go for an easy run you can obviously miss this out completely but if you're about to do 12 x 400m on the track then you need to gradually increase the intensity in short bursts at the same level as the session you're about to undertake. Warm ups | ExamplesBefore an easy run or long run
You might do a few leg swings, a couple of body weight squats and a lunge or two but really if it’s truly an easy run you can just open the door and run, easing into the first 5 minutes. Before a speed session So this is where a warm up is more important both physically and mentally. Remember you’re preparing your body and your mind for the session ahead. As with all warm ups finding what works for you is key and most people benefit from having a routine that they do before each speed session. Below is an example you could put into practice using the RAMP protocol. RAISE Easy jog for 1-3 miles raises heart rate, blood flow and muscle temp. ACTIVATE & MOBILISE 10 x leg swings on each leg 10 x squats 10 x A-steps (walking, lifting your knees high, in a controlled manner) 10 x side steps to the left then to the right POTENTIATE Build ups (continuous running, gradually running faster): run easy for 20m then pick the pace up for 20m then pick the pace up again for 20m and then really stride out for 20m. Gentle jog for a minute or two then repeat once more. You’re now ready for a good speed session. |
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Plyometric drill have also been shown in the literature to be effective in improving running economy (Wei et al, 2020). These are likely best introduced gradually as pre session drills.
What, no stretching I hear you ask...
Nope. As mentioned earlier, static stretching is not a useful part of warm up or cool down. The routines described above do everything a stretch would do in a ‘dynamic’ and useful manner. In fact, it’s been shown that static stretching prior to racing and training may have detrimental effects on performance.
Does this mean you absolutly shouldn't stretch? Well no.. If you absolutely love it and it's not taking away from the useful things above then feel free to stretch.
Nope. As mentioned earlier, static stretching is not a useful part of warm up or cool down. The routines described above do everything a stretch would do in a ‘dynamic’ and useful manner. In fact, it’s been shown that static stretching prior to racing and training may have detrimental effects on performance.
Does this mean you absolutly shouldn't stretch? Well no.. If you absolutely love it and it's not taking away from the useful things above then feel free to stretch.
Bishop, D., 2003. Warm-up. Potential mechanisms and the effects of passive warm-up on performance. Sports Medicine. 33(6), p. 439 - 454.
Jeffreys, I., 2007. Warm-up revisited: The ramp method of optimizing warm-ups. Professional Strength and Conditioning. (6), p. 12 - 18.
Jeffreys, I., 2017. RAMP warm-ups: more than simply short-term preparation. Professional Strength and Conditioning. 44(1), p. 17 - 23.
Wei, C. et al., 2020. A Plyometric Warm-Up Protocol Improves Running Economy in Recreational Endurance Athletes. Frontiers in physiology, 11, 197. https://doi.org/10.3389/fphys.2020.00197