When it comes to running, how you start and finish your session matters just as much as the run itself. A well-structured warm-up prepares your body for the demands of running, while an effective cool-down helps with recovery and reduces injury risk. Whether you're a beginner or a seasoned runner, optimizing your pre- and post-run routine can enhance performance, prevent injury, and make running feel smoother and more enjoyable.

In this post, I’ll break down the best warm-up and cool-down strategies based on guidance from UK Athletics, British Athletics, and the RAMP model; and how you can apply them to your own training.

Why Should You Warm Up Before Running?

A warm-up isn’t just about "loosening up"—it’s about preparing your muscles, joints, and nervous system for the movement patterns of running. A good warm-up:
✅ Increases blood flow to muscles, making them more elastic and responsive.
✅ Prepares your cardiovascular system for the demands of running.
✅ Activates key muscle groups, reducing injury risk.
✅ Enhances neuromuscular coordination, helping you run more efficiently.
✅ Mentally primes you for your session.

UK Athletics and British Athletics advise an effective warm-up should be progressive, starting with low-intensity movements and gradually incorporating running-specific drills.

How to Warm Up Using the RAMP Model

A tried-and-tested warm-up structure is the RAMP model, used by professional coaches and elite athletes. RAMP stands for:

1️⃣ R – Raise

The goal here is to increase your heart rate and circulation, preparing your body for more intense movement.
👉 2-3 minutes of easy jogging or brisk walking
👉 Optional: Light dynamic movements like arm circles or gentle skipping

2️⃣ A – Activate

Next, we wake up the key muscle groups involved in running—especially the glutes, core, and calves.
👉 Squats (10 reps)
👉 Lunges (10 reps per leg)
👉 Calf raises (10 reps)

👉 Hops (20 seconds maximum on each leg)

3️⃣ M – Mobilise

Now we focus on joint mobility—ensuring your ankles, hips, and knees move freely through their full range of motion.
👉 Hip openers (knee circles or "open the gates & close the gates") (10 reps per leg)

👉 Leg swings (front-to-back and side-to-side) (10 reps per leg)
👉 Ankle rotations

If you are familiar with running drills, then do them here.  I'll discuss these in detail a future blog.  Think about 'sweeps', 'grapevine' and 'skips' to prime the body.

4️⃣ P – Potentiate (Priming for Performance)

This is where we fine-tune the body for running by adding drills that mimic the demands of your session.
👉 A-Skips (20m or 10 reps)

👉 Grapevine (20m or 10 reps)

👉 Sweeps (20m or 10 reps)
👉 Butt kicks (20m or 10 reps)
👉 High knees (20m or 10 reps)

Then run to build up to the pace / effort to mimic the session ahead.  For example for a 7 out of 10 effort session you could run at effort level 4, 5, 6 & 7 for a minute each.

💡 Tip: The more intense your planned run (e.g., intervals, a race, or hill reps), the more extensive your warm-up should be.

Why Should You Cool Down After Running?

A good cool-down helps the body transition back to a resting state gradually, which is key for:
✅ Flushing out waste products like lactic acid, reducing post-run stiffness.
✅ Reducing heart rate and breathing rate progressively.
✅ Preventing dizziness or sudden blood pressure drops.
✅ Enhancing flexibility and mobility when muscles are still warm.

Skipping your cool-down doesn’t save time—it increases injury risk and makes your next run feel harder.

How to Cool Down Properly

1️⃣ Easy Jogging or Walking (3-5 minutes)

After a hard effort, gradually slow your pace instead of stopping suddenly. This helps your circulation return to normal.

2️⃣ Static Stretching (Hold Each for 20-30 Seconds)

👉 Hamstring stretch – Keep your back straight and reach for your toes.
👉 Quadriceps stretch – Pull your foot to your glute, keeping your knees together.
👉 Calf stretch – Press your heel into the ground with a straight leg.
👉 Hip flexor stretch – Step into a lunge position, keeping your hips square.
👉 Glute stretch – Standing pigeon pose.

👉 Plus, don't forget your back, chest and shoulders.

💡 Tip: If you're short on time, prioritize calf, quad, glute and hamstring stretches, as these are the most commonly tight muscle groups in runners.

Common Warm-Up & Cool-Down Mistakes to Avoid

❌ Skipping the warm-up entirely – This increases injury risk and makes running feel harder.
❌ Going too hard too soon – A warm-up should be gradual, not a workout itself (at least until the final stages of "Potentiate"!).
❌ Holding static stretches before running – Save long-held stretches for after your run, not before.
❌ Stopping suddenly after running – Always cool down with easy movement first.

How I Can Help You Improve Your Running

If you want to run more efficiently, prevent injuries, and feel better on every run, I can help! At Green Peeks Running, I offer:

✅ 1-1 Running Assessments – Personalized feedback to refine your form.
✅ Custom Coaching Plans – Tailored programs to match your goals & lifestyle.
✅ Strength & Conditioning for Runners – Improve mobility, endurance & injury prevention.

🔹 Book a Running Assessment Today! 🔹
👉 View Services & Pricing

Final Thoughts

A proper warm-up and cool-down are essential parts of any good training routine. Following the RAMP model before you run and incorporating gradual cool-down movements and stretches afterward will help you perform better, recover faster, and stay injury-free.