Warming up has become an essential tool for preparation of any exercise training and competitive run. A proper warmup program not only helps to improve your running performance but also prevents running related injury by preparing the body for the run.
Warmup drills are a series of systematic low intensity exercises which prepare you for any exercsie and sporting activity.
RAMP stands for Raise, Activation, Mobilisation and Potentiation
An ideal warmup routine should consists of four key elements:
RAISE
It is about raising your physiological activity in preparation of your run. A slow jog, or fast pace walking may help one to increase blood perfusion to the muscles involved in running such as the gluteus, hams and calf. It also helps to increase heart rate and breathing rate in preparation of the run.
ACTIVATION
In this phase, specific drills helps to activate key muscles which are involved in running. Activation of gluteus, hams, quads and calf muscles along with the core helps in running efficiency. Exercises include dynamic quadriceps, hamstring and gluteus stretches.
MOBILISATION
Mobility is the key to all sport performances. Mobility exercise drills helps to maintain joint integrity and ensures its effective function during the run. Ankle and hip are major joints whose primary role is mobility than stability. Ankle and hip mobility drills should be incorporated in the warm up routine. Whereas stability drills for the knee and core should be done.
POTENTIATION
Involves exercises at sub-maximal intensity. Performed with the goal of maximum recruitment of muscles fibers so when transition happens from warm up to running more fibers are acting producing good amount of force. Sprinting and plyos are examples for this phase.
In conclusion, your 5-10mins of warmup routine should incorporate exercises from these four components. Keep these components in mind the next time you hit the road for a good run.
Warm up drill videos:
Sources:
Warm up streategies for sports and exercise: Mechanism and Applications- Courtney J McGowan et al. Sports Med. 2015 Nov.
Jeffreys, Ian. (2007). Jeffreys I (2007) Warm-up revisited: The ramp method of optimizing warm-ups. Professional Strength and Conditioning. (6) 12-18. Professional Strength and Conditioning. 12-18.
The Runnerslab 