Hi, Runners. I'm Karl, an England Athletics Performance Coach, Personal Trainer, and Sports Massage Therapist with over 8 years of experience helping runners and athletes achieve their goals. Having spent years both competing and coaching athletes of all abilities, I've learned that a good warm-up can make a huge difference to race-day performance.

Before your next RunNation event, here are my top five pre-race drills that I regularly use with athletes to help them move better, feel sharper, and perform at their best.

Every warm-up should follow the RAMP Principle:

Raise
Activate
Mobilise
Potentiate

Start by gently raising your heart rate and core temperature with an easy run. If possible, run part of the race route. This not only prepares your body but also familiarises your mind with the course ahead.

Activate & Mobilise

1. Walking Lunges with Rotation

A fantastic full-body drill that opens the hips, activates the glutes, and mobilises the thoracic spine.

Coaching Points:

• Step into a controlled lunge.
• Keep your front knee aligned with your toes.
• Rotate your torso towards the front leg.
• Stay tall through the chest.

2. A-Skips

A classic running drill that reinforces good posture, rhythm, and knee drive.

Coaching Points:

• Stay tall and relaxed.
• Drive the knee up to hip height.
• Strike the ground beneath your centre of mass.
• Maintain a smooth, rhythmic action.

3. B-Skips

An extension of the A-Skip that improves coordination and teaches efficient leg recovery.

Coaching Points:

• Lift the knee first.
• Extend the lower leg forward before pulling it back down.
• Stay upright and controlled.
• Focus on timing rather than speed.

Potentiate

4. Pogos

Pogos help prepare the lower legs and Achilles tendon for the demands of running while priming the nervous system.

Coaching Points:

• Keep ground contact short and sharp.
• Stay tall through the hips.
• Bounce from the ankles rather than bending deeply at the knees.
• Think "springy" and reactive.

5. Bounds

Bounds develop power, coordination, and running-specific force production.

Coaching Points:

• Drive forward with intent.
• Use an active arm action.
• Aim for height and distance without overstriding.
• Stay relaxed and athletic.

A race-day warm-up doesn't need to be complicated. Spend 10-15 minutes following the RAMP principle and you'll arrive on the start line feeling prepared, confident, and ready to perform.

Good luck at your next RunNation event!

Coach Karl
England Athletics Performance Coach | Personal Trainer | Sports Massage Therapist

Follow me on Instagram for more running, performance and injury-prevention tips: @karlmurray.pt

Disclaimer: The information provided is for general educational purposes only, does not substitute professional medical or training advice, and is applied entirely at your own risk.