runABC coach Alan Newman first heard of the principles that underpin the RAMP warm-up routine more than 45 years ago, while training as a Home Office PTI. Imagine his surprise when he heard the term used this year from a newly qualified personal trainer and gym instructor at his local health club. Some 'trends' really do stand the test of time!

The accepted authority for the RAMP protocol is Dr Ian Jeffreys, who published this professional article on warming up for sports in January 2007...well worth a read.

With Storm Claudia clearing the UK, a Yellow Cold Health Alert has been issued for the Midlands and North of England. It's winter – it might be a bit chilly, something like that! Perhaps it's time to give a bit more consideration to how we prepare for training and racing in these cooler temperatures. 

Most of us do a few 'warm-up stretches' before setting out for a run, but are we using those few minutes before we train most effectively? Do we have a plan that covers all the bases? That's when the RAMP warm-up routine should automatically come to mind.

So what is this mysterious RAMP protocol? Here's a simplified explanation of the mnemonic:

R = Raise body (core) temperature. Raise heart rate/oxygenated blood flow. 
A = Activate the central nervous system/neuro-muscular system. 
M = Mobilisation of joints, working through the full range of motion. 
P = Potentiation of the whole body for sport-specific activity – in our case, fast running!

A good RAMP warm-up for running would start with a fast walk/slow jog, followed by some running drills (skipping, hopping, bounding, high knees, heel flicks) and finish with a few strides with increasing pace and intensity. That covers all the basic requirements to prepare the body for a running session or race – try it out at your next parkrun and see the difference it makes.

What about stretching? When is the best time, before running, after running, or both before and after? The answer is none of the above! The very best time to improve flexibility is in a bespoke session, such as in a yoga class, or just doing your own thing at home or in the gym. 

There is endless debate about this in coaching circles. The consensus now is that dynamic mobility exercises before training/racing and progressive static stretching after training/racing are the preferred approach and are most likely to help performance and prevent injury.

This brief review cannot possibly cover all the bases, so do give Dr Ian Jeffreys' article a read...

Take care in the cold weather, dress for the second mile, and RAMP up your warm-up!

Photo of Coach Alan courtesy of Charlotte Knee Photography