The 25-minute warm-up that transforms your running

If you are anything like most people, you have either rushed through your warm-up or skipped it completely at some point.

You might have thought “I will be fine once I get going” or “I just want to get into the session”.

The truth is that your warm-up is not just a formality. It is the bridge between a cold, unprepared body and one that is ready to move with speed, strength and efficiency. Skipping it can cost you performance and it can increase your risk of injury.

When we train or compete, we are asking our muscles, joints and nervous system to perform at a high level. If those systems are not properly prepared, you are forcing them to go from zero to full throttle without warning. That is when niggles appear. That is when movements feel stiff and awkward. That is when you start slow and never really feel like you hit top gear.

Over the years working with athletes from beginners to elite level, I have seen the difference a structured warm-up makes. It is not about a couple of half-hearted stretches. It is about following a sequence that wakes up the body step by step.

The warm-up I am giving you today is built on the RAMP method. That stands for Raise, Activate, Mobilise and Potentiate.

First, we Raise. This means increasing heart rate, circulation and muscle temperature. Blood is flowing, oxygen delivery is improving, and tissues become more elastic and responsive.

Next, we Activate. This means switching on the exact muscles you need for running. The glutes, hamstrings, calves, core, hips and feet all get specific attention so they are ready to work hard and in the right movement patterns.

We then Mobilise. Here we take the joints through their full range of motion so there is no restriction when you start running. Hips, ankles, thoracic spine and shoulders all get loosened and controlled through movement.

Finally, we Potentiate. This is the stage that most people never do. Here we prime the nervous system for speed, power and explosiveness. We use jumps, skips and short accelerations so that the first step of your session feels sharp and reactive rather than heavy and sluggish.

The guide I have created walks you through every stage in the right order. There are twenty three exercises with clear instructions so you can follow it exactly. This is the same warm-up I use for my own track athletes before every speed session. It takes less than twenty five minutes and will leave you feeling ready to run fast from the very first stride.

If you are serious about your running, this warm-up is not optional. It is a performance tool. It will help you move better, run faster and reduce the risk of injury.

Download your Track Warm-Up guide!!

See you on the track,

Blaine
BCPerformance
07931337572
[email protected]
Barbell Training Complex | Warwick

P.S. If you want help improving your technique, structuring your training or building strength and speed, I offer a free thirty minute consultation. Reply to this email and we will set it up.