I’ve lost count of the times I thought I could get away with skipping my warm-up. Spoiler alert: I couldn’t.
One balmy morning in Bali, running late for a track session, I dove straight into a set of 400m repeats without so much as a leg swing or jog. By the third rep, my hamstring tightened up like a vice. I hobbled to a stop – workout over.
Frustration, regret, and a twinge of pain taught me a hard truth: neglecting a proper running warm-up routine before interval running was a recipe for injury and disappointment. I felt angry at myself for being careless, and a bit foolish too.
I’m not alone in this experience. Many runners have shared how their avoidable injuries happened when they cut corners on warm-ups or jumped into speed sessions cold.
I had to learn the same lesson the hard way: Skipping the warm-up is not worth it.
In the aftermath of that hamstring scare, I vowed to change. Over the years, I evolved from doing a few token stretches (or nothing at all) to following a smarter, structured warm-up routine every time.
And let me tell you – the difference has been night and day. Not only did my injuries subside, but I started feeling stronger and faster in those first intense intervals instead of sluggish and stiff.
In this article, I want to share that journey and knowledge with you. Warming up isn’t just a perfunctory task – it’s a personal ritual that primes your body and mind for peak performance and safeguards you from setbacks.
I’ll walk you through why warming up matters (especially for speed workouts), the science-backed 4-step RAMP framework I use now, and how to adapt your warm-up whether you’re training in sweltering heat or bitter cold.
I’ll even give you a sample warm-up routine table and answer common runner questions. Throughout, I’ll sprinkle in real coaching stories – my own struggles and breakthroughs, plus insights from other runners – to keep it real.
Let’s get to it.
Why Warming Up Matters for Speed Workouts
Why bother warming up, especially when you’re itching to blaze through those intervals or sprints?
Because warming up is the foundation for running fast and staying healthy. Skipping it is like flooring a sports car on a cold engine – you’re begging for trouble.
I learned this firsthand, and the science backs it up: a well-planned warm-up primes you physically and mentally, reducing injury risk and improving performance. In other words, it’s not fluff – it’s an essential part of training, especially before speed work.
Cold muscles and tight joints are a recipe for disaster during intense running. Without a warm-up, your muscles are less pliable and your range of motion is limited, which makes pulls or strains far more likely.
The result? At best, you feel like you’re running through wet cement; at worst, you abruptly tweak something and end up benched for weeks.
Beyond preventing injuries, a good warm-up unlocks better performance. Think of it as flipping the “on” switch for your body’s engine. By gradually raising your core temperature and ramping up blood flow, you help your muscles contract faster and more powerfully when it counts.
Your heart rate and breathing increase steadily, improving oxygen delivery to your muscles so you’re not gasping for air on the first repeat. A proper warm-up literally warms your muscles, making them more supple and explosive – like warming up clay to be molded.
It also activates your nervous system, sharpening your reaction time and coordination. Ever notice how the first interval often feels the hardest? With a thorough warm-up, that “first rep shock” disappears – you’re already in gear and ready to hit your paces from the start.
There’s solid research behind these claims. A meta-analysis of 32 studies found that doing an active warm-up before sports improved performance in about 79% of the measures examined. That’s huge.
Dynamic warm-ups (think leg swings, skipping, lunges – movements that take joints through full range) have been shown to boost strength and power output, whereas static stretching beforehand can actually diminish performance and increase injury risk.
In fact, studies confirm that dynamic warm-ups both enhance performance and lower the risk of injuries – truly a win-win for us runners. It’s not just about avoiding harm; it’s about actively priming your body to do better.
When I started incorporating dynamic moves instead of old-school static stretches, I noticed I could hit faster splits with the same effort, and those nagging aches (looking at you, cranky Achilles tendon) were far less frequent.
Let’s not forget the mental edge a warm-up provides. Speed workouts are as much a test of will as of legs and lungs. Warming up gives you a few precious minutes to shift from the chaos of daily life into runner mode.
I use that easy jog and series of drills to get my head in the game – to shake off stress, visualize the workout, and build confidence. By the time I’m lined up for that first interval, I’m not thinking about work deadlines or feeling self-doubt; I’ve signaled to my brain “it’s go time.”
A warm-up can include some mental routines too: perhaps you do a mantra or some deep breaths as you mobilize.
Personally, after my dynamic stretches, I like to do a few quick strides (more on those later) – not just for the physical benefit, but because striding out with good form makes me feel fast and ready. It’s a psychological green light that says, you got this.
Emotionally, committing to a warm-up is an act of self-care and respect for your goals. Every time you take those 10–15 minutes to warm up, you’re telling yourself: My body’s well-being and my long-term progress matter.
I went from seeing warm-ups as a chore to embracing them as a secret weapon. Now, when I coach other runners, I often share my hamstring story and that Reddit quote about injuries. The room usually goes quiet, and I can see the recognition in their faces.
We’ve all been there, thinking we’re invincible – until we’re not. But by understanding why warming up matters, we turn a corner. We start doing that brisk walk, those leg swings and skips, not out of obligation, but out of appreciation for what it does for us.
Enough fluff talking. Let me share with my system for warming up for speedwork.
The 4-Stage Warm-Up Framework: Raise, Mobilize, Activate, Potentiate
Great warm-ups don’t happen by accident. After plenty of trial and error (and borrowing from the pros), I follow a structured approach every time now.
Allow me to introduce the 4-stage warm-up framework often called RAMP – which stands for Raise, Activate, Mobilize, and Potentiate. This isn’t just fitness mumbo-jumbo; it’s a sequence scientifically proven to prepare your body optimally for intense exercise.
Think of RAMP as the recipe for a perfect warm-up: each ingredient (or stage) has a purpose, and together they make sure you’re firing on all cylinders when the workout begins.
Below, I’ll break down each stage, with examples, how long to spend, and the reasoning (plus a bit of personal flair from my coaching experiences). By the end, you’ll know exactly how to execute a comprehensive dynamic warm-up for runners before speedwork.
A proper speed workout warm-up has multiple phases to gradually take you from resting to ready to roll. Early in my running days, my “warm-up” was maybe a quick jog and a quad stretch – not nearly enough.
Now I use these four stages every time, whether I’m about to do hard 200m repeats on the track or a set of hill sprints. It’s a game-changer. Let’s dive into each phase of the RAMP warm-up routine before interval running:
Raise (Elevate Your Body Temperature and Heart Rate)
The first stage is Raise, as in raise your core temperature, heart rate, and breathing.
At the start of a warm-up, your body is like a cold engine.
The goal here is to gently warm that engine up. By increasing blood flow and joint fluidity, you set the stage for everything that follows. In practice, this means light aerobic activity.
Think easy jogging, brisk walking, cycling, or even a slow lap of the track – anything that gets you moving and slightly puffing. I often tell runners I coach: “You should break a light sweat by the end of this phase.” That’s a sign your muscles are literally warmer, more elastic, and ready for harder efforts.
Personally, I like to start with a 5-10 minute easy jog. If I’m at the track, that might be 2-3 laps at conversational pace. If I’m warming up for a tempo run on the roads, I’ll do the first mile extremely relaxed.
Sometimes I even throw in some fun movements to get blood flowing: jumping jacks, brisk skips, or butt kicks at low intensity. The key is not to sprint or do anything intense yet – keep it gentle but active.
Physiologically, what’s happening?
Muscle temperature rises, joint viscosity improves, and your whole cardiovascular system ramps up to deliver oxygen. This translates to faster muscle contractions and better range of motion once you start running hard.
In the Raise phase, I often remember a quote from a coach: “Never blast off with cold rockets.” So, I take my time to jog and maybe add some arm circles or gentle torso twists as I go, loosening up the upper body too.
By the end of the Raise stage, I’m usually breathing a bit heavier and I can feel warmth in my legs. I’ll even peel off a layer if I overdressed – mission accomplished.
Duration: ~5–10 minutes of light activity (longer if it’s very cold out, more on that later). You want to feel warm (and lightly sweaty) by the end of this phase.
Mobilize (Dynamic Stretching and Range-of-Motion Drills)
With your body now warm, it’s time to mobilize – in other words, loosen up the joints and muscles through dynamic stretches and movements. “Mobilize” means improving mobility: your ability to move freely through the ranges needed for running fast.
The Raise phase got blood flowing to your limbs; now we take those limbs through their paces.
Dynamic mobility drills gently stretch and activate muscles at the same time, without the static hold. This stage addresses any stiffness or restrictions that might impede good form or cause strain when you start sprinting.
For years, I neglected this kind of drill – big mistake. Nowadays, dynamic stretching is my bread and butter before every hard run.
Typical mobilization exercises for runners include leg swings (forward and sideways), hip circles, lunges with a twist, knee hugs, ankle rolls, arm swings, and torso rotations.
I focus on the areas runners notoriously get tight: hips, hamstrings, calves, shoulders (yes, tight shoulders can affect your arm swing!).
For example, I’ll do a set of walking lunges with a twist (to open hips and spine), some leg swings (10–15 reps per leg, front/back and side-to-side to loosen the hip flexors and adductors), and a few “world’s greatest stretch” flows (a deep lunge, twist, and hamstring stretch combo) if I have time.
These moves remind my body, hey, you’re about to move dynamically – let’s ensure everything can move smoothly. One of my favorite mobility drills is the leg swing because it dramatically frees up my hips and hamstrings – I can literally feel my stride get longer afterwards.
Importantly, dynamic mobilization is far superior to static stretching at this stage. Research has found that static stretches (holding a pose for 30+ seconds) before intense exercise can actually hinder performance and even slightly raise injury risk.
Static stretching relaxes the muscle and can reduce its power temporarily – not what you want right before a speed session. Dynamic stretches, on the other hand, keep you moving and actively prime your muscles and joints without reducing muscle tension needed for explosiveness.
They also continue the warm-up effect, rather than cooling you down. Think movement, not long holds. I save static stretches for after the workout or on rest days.
In the Mobilize phase, I’m also paying attention to any tight spots: Is my left ankle stiff? (I might do extra ankle circles.) Are my quads sore from yesterday’s gym session? (Maybe add some gentle leg swings or dynamic quad stretches.)
Duration: ~5 minutes of dynamic mobility drills.
Do 2–3 different exercises, about 10–15 repetitions each or around 20–30 seconds per drill, focusing on key muscle groups. Quality over quantity – move deliberately and avoid rushing through.
Activate (Engage Key Muscles and Stabilizers)
Next up is Activate – waking up the specific muscles that will do the heavy lifting (literally and figuratively) in your speed workout. The idea is to fire up your neuromuscular system by activating muscle groups crucial for running: glutes, core, hamstrings, calves, even the muscles in your feet.
By doing so, you improve muscle fiber recruitment, balance, and stability Think of it as flipping all the “on switches” so that when you start sprinting, the right muscles engage at the right time, preventing compensation and injury.
Common activation drills include exercises like glute bridges, clamshells, mini-band lateral walks, calf raises, and skipping or marching drills that emphasize proper form. Some of these can overlap with dynamic drills – for example, a set of A-skips (an exaggerated running-in-place drill focusing on knee lift and forefoot push) both mobilizes and activates.
The key difference in this stage is the focus on muscle engagement. Often these drills are slightly more strength-like or even isometric. For instance, holding a glute bridge for 5–10 seconds at the top really makes your glutes fire.
I personally do 10 bodyweight squats or walking lunges, focusing on squeezing my glutes each time, to make sure they’re “awake” – lazy glutes are a known culprit for running injuries like IT band syndrome.
I’ll never forget how adding a simple activation exercise changed my running. A few years back, I kept getting achy knees during interval workouts.
A physio friend pointed out that my glutes were underactive – my quads were doing all the work. He gave me a resistance band and showed me some lateral band walks and glute bridges. I was skeptical that such gentle exercises could matter, but I started doing 1–2 sets before speed days.
The difference was astonishing. My knee discomfort diminished because my gluteus medius (side hip muscles) were finally supporting proper knee alignment. Plus, I felt more powerful, like I had an extra gear, because my strongest muscles (the glutes) were now contributing.
This is why I’m such a fan of activation work – it corrects those little “sleepy” spots in our body so we run using all the right muscles, not just the obvious ones. In this stage I might also include some core activation like planks or bird-dogs for 20 seconds, because a engaged core means better stability when sprinting.
If I’m at the track, sometimes I’ll do these on the infield grass. It might look funny to others (“Why is that guy doing bridges and planks at 6 AM?”), but I know it’s making me a more resilient runner.
Duration: ~3–5 minutes.
A couple of exercises, 1–2 sets each. For example, 10× glute bridges with a pause, 10× lateral band walks each side, 10× high-knee marches focusing on form. You don’t need to tire yourself out – just activate.
By the end, you should feel those muscles engaged (you might feel a light burn or at least awareness in, say, your glutes).
Potentiate (Prime for Performance with Strides/Explosive Moves)
Now for the final piece of the puzzle: Potentiate. This fancy word basically means to make potent – in warm-up terms, it’s about doing a few short, fast efforts to fully prime your body for the intensity to come.
After raising, mobilizing, and activating, your body is warm, loose, and engaged – Potentiation takes you right up to the performance level briefly, so that the upcoming workout doesn’t shock your system.
It typically involves explosive or high-intensity drills for a very brief duration, mimicking the kind of activity you’re about to do, but not to the point of fatigue.
For runners, the quintessential potentiation exercise is strides. If you’re not familiar, strides are short, controlled sprints usually about 50–100 meters long (or ~15–30 seconds) at roughly 85-95% of your max effort, with full recovery in between. They are my secret weapon before any race or speed session.
I usually do 2–4 strides, gradually accelerating to a fast pace, holding it for several seconds, then coasting to a stop. I walk back, catch my breath, and repeat. Strides essentially say to your nervous system, “okay, this is the kind of speed we’ll be hitting – get ready!”
They stimulate your fast-twitch muscle fibers, refine your form at speed, and even help eliminate that clunky feeling in the first rep. The beauty of strides is that they feel good – it’s exhilarating to run fast in a controlled way, and it gives you a final confidence boost that you’re ready to roll.
When I first added strides to my race warm-up, it was a revelation.
I remember a 5K race where I actually did a proper warm-up (for once): easy running, some mobility drills, a few activation exercises, and then three 100m strides where I opened up my stride and got my legs turning over quickly.
The gun went off for the race, and guess what – I took off smoothly with the pack instead of feeling like the rusted tin man for the first kilometer.
My body was like “been here, done this” because those strides had signaled exactly what to expect. Since then, I incorporate strides or short hill sprints as potentiation before any key workout.
It has virtually eliminated that awkward adjustment period in the first interval. I also noticed my injury rate during speedwork dropped: my muscles and tendons had been conditioned to the explosive action by those few reps, so nothing was abruptly overstretched.
Aside from strides, other potentiation drills can be bounding, skip drills with more intensity, or even plyometrics like a few jump squats or tuck jumps if appropriate. Sprinters and teams sport athletes often do things like high-knee skips or quick agility ladder drills to fire up the nervous system.
The exact drill matters less than the intent: do something briefly at high intensity. For most runners, strides are simplest and highly effective – they are running-specific and easy to execute on a track or stretch of road.
Duration: ~2–5 minutes.
Do 2–4 strides of ~100m or 20 seconds each at a fast but relaxed pace (around your mile race pace or a bit faster, but not an all-out sprint). Take ~1 minute walking rest between them to fully recover.
Alternatively, a few short explosive drills (like 2×10 second hill sprints, or 2–3 jump squats) could be used, but don’t tire yourself; keep volume low. Finish this stage feeling amped up and ready to hit full speed.
Sample 4-Stage Warm-Up Routine (Before Interval Running)
To make all this advice concrete, here’s a sample warm-up routine following the Raise–Mobilize–Activate–Potentiate framework. This routine is designed for a typical speed workout (for example, track intervals or sprint repeats).
You can use it as a starting point and adjust based on your fitness and needs. I’ve included approximate durations and example drills for each stage. Feel free to swap in equivalent exercises you prefer – the key is hitting each category.
Sample Dynamic Warm-Up Routine (RAMP) for Speed Workouts:
| Stage | What to Do (Examples) | Approx. Duration |
| Raise | Easy jog or brisk walk to slowly elevate heart rate and warmth. Example: Jog 5–10 minutes at an easy pace (include light skips or side shuffles if desired). | 5–10 minutes (longer if very cold, shorter if hot) |
| Mobilize | Dynamic stretches and mobility drills targeting key running muscles/joints. Examples: Leg swings (10× each leg, front & side), walking lunges with torso twist (10× each side), arm circles (10× each direction), ankle circles. Keep moving fluidly. | ~5 minutes |
| Activate | Muscle activation exercises to “turn on” major muscle groups and stabilizers. Examples: Glute bridges (10 reps with hold), lateral band walks or clamshells (10× each side) to fire glutes, high-knee march or skipping in place (15×) to engage hip flexors and calves, plank (20 sec) to engage core. | ~3–5 minutes |
| Potentiate | Short, fast efforts to prime the nervous system and prepare for sprint intensity. Examples: 3× strides at ~90% effort for ~80m (20 sec) each, with full recovery walk-back in between. Each stride: build up to a fast pace, focus on relaxed form. If no space, do 2× 10-second high-knee sprints in place or 2× 50m hill sprints). | 2–5 minutes (brief but explosive) |
Total time: ~15–20 minutes (can be 10 minutes in heat, up to 25 in very cold conditions).
This routine covers all the bases: you start gently, gradually increase range of motion, activate those critical running muscles (so your glutes and core are ready, for example), and finish with a few spicy strides so that hitting your interval pace won’t be a shock.
It’s essentially the best warm-up for sprint workouts to prevent injury and enhance performance, wrapped into one package.
I often print something like this out for my beginner athletes, because early on it’s a lot to remember. Over time, though, it becomes instinct. You won’t need to time each section rigidly; you’ll just flow from a jog to drills to a couple jumps and strides, and boom, you’re done.
As you perform this regularly, pay attention to how you feel. Maybe you realize you need a bit more calf activation (add some ankle hops), or you’re pressed for time so you shorten the jog but still do the essentials. That’s all fine – make it yours. The table above is a guideline, a place to start.
Another thing: listen to your body each time. A warm-up can also serve as a diagnostic tool. For example, if during mobilization you feel a pinch in your hip, you might spend a little extra time loosening that up, or note that you should be cautious in the workout.
If during activation something still feels “off,” you might extend that phase or adjust the workout plan. It’s much better to discover a tight IT band before you attempt 800m repeats than mid-interval when it pings with pain.
I’ve had days where the warm-up told me “hey, today isn’t the day for sprints – do a tempo instead” and I adjusted accordingly. That awareness is priceless for longevity.
Finally, let’s address some common questions runners often have about warming up. You might be wondering things like “How long should my warm-up be?” or “Is static stretching bad?” or “What exactly are strides good for?”
In the next section, I’ll tackle these in a Q&A format, giving you quick, research-backed answers. Think of it as our warm-up FAQ – those lingering queries that pop up in many runners’ minds. Let’s dive into that.
Conclusion https://humankinetics.me/2019/03/04/what-is-the-ramp-warm-up/
Alright, it’s time to wrap up (no pun intended).
I want to leave you with this: Every great run begins with a great warm-up. It’s the first step in the door toward your goals. Take that step with purpose and care. Your body will thank you, your stopwatch will likely thank you, and your soul – that part of you that runs for the sheer joy and growth – will be grateful too.
Now go out there and put this into practice. May your next speed workout be your best one yet, powered by a solid warm-up and the confidence that you are truly prepared. As a coach and fellow runner, I’m cheering for you. Stay warm, stay strong, and happy running!
