Plyometric power: Why runners should jump around
Plyometric training is often associated with sports like basketball or volleyball, where explosive power is a key component. However, runners can significantly benefit from incorporating plyometrics into their training regimen. Whether you're a sprinter looking to maximize speed or a distance runner aiming for efficiency and injury prevention, plyometrics can help elevate your performance.
Why Plyos Matter for Runners
Plyometric exercises involve quick, explosive movements that enhance the stretch-shortening cycle of the muscles and tendons. For runners, this translates to improved stride efficiency, greater power output, and better shock absorption, reducing the risk of overuse injuries.
Some key benefits of plyometrics for runners include:
Improved Running Economy: By increasing muscle elasticity and neuromuscular coordination, plyometric drills help runners use less energy at a given pace.
Injury Prevention: Strengthening tendons, ligaments, and stabilizing muscles reduces the likelihood of common running injuries such as shin splints, Achilles tendinitis, and knee pain.
Increased Power and Speed: Plyometrics train fast-twitch muscle fibers, improving acceleration and sprinting capabilities.
Better Ground Contact Efficiency: The ability to generate force quickly off the ground leads to a more efficient and powerful stride.
Best Plyo Drills for Runners
Not all plyometric exercises are created equal when it comes to running. The following drills specifically target the tendons, muscles, and movement patterns most beneficial for runners:
1. Lateral Bounds
Runners often neglect lateral movement, leading to weaknesses that can cause injury. Lateral bounds strengthen stabilizers and improve overall balance.
How to Do It:
Jump sideways from one foot to the other, landing softly and maintaining control.
Continue for 10-15 reps per side.
2. Single-Leg Hops (Pogos)
Running is essentially a series of single-leg jumps, making this drill excellent for improving stability, strength, and coordination.
How to Do It:
Hop forward on one leg, focusing on a soft landing and explosive push-off.
Repeat for 10-15 hops per leg.
3. Broad Jumps
Broad jumps develop explosive power and lower-body strength, which translates to a stronger push-off while running.
How to Do It:
Stand with feet hip-width apart and bend your knees into a squat position.
Explosively jump forward as far as possible, swinging your arms for momentum.
Land softly, reset, and repeat for 8-12 reps.
4. Bounding
Bounding is a powerful drill that mimics the running stride while exaggerating knee lift and push-off. This helps improve stride length, coordination, and power.
How to Do It:
Push off forcefully from one foot, driving the opposite knee high.
Land on the front foot and immediately explode into the next bound.
Continue for 20-30 meters.
5. Depth Jumps
This advanced drill enhances reactive strength, teaching the muscles to absorb impact and rebound quickly—key for efficient running mechanics.
How to Do It:
Step off a box (about knee-height), landing softly and immediately jumping vertically.
Focus on minimizing ground contact time.
Perform 6-8 reps.
How to Incorporate Plyometrics into Your Training
Plyometric exercises should complement, not replace, your running workouts. If you’re new to plyos, you should begin with low volume so as not to incite Achilles or Patellar tendon irritation. Here’s how to integrate them safely:
Frequency: 1-2 times per week, ideally on strength-training days.
Volume: Start with 2-3 sets of each exercise, keeping reps moderate (3-5) to focus on quality over quantity.
Recovery: Plyometrics are high-intensity, so allow adequate recovery between sessions and exercises - at least 60 seconds between sets.
Progression: Begin with lower-impact drills and progress as your strength and technique improve. This list is structured accordingly.
Final Thoughts
Adding plyometrics to your routine can make you a stronger, faster, and more resilient runner. By improving power output, efficiency, and injury resistance, these explosive exercises can help you reach your running goals while keeping you on the road or trail injury-free. So, lace up your shoes, find some space, and start jumping your way to better running performance!