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Plyometrics for Runners: Why Adding it to Your Training Could Boost Speed and Power

Writer's picture: Coach ChrisCoach Chris

Many runners love one thing above all—running! But other forms of exercise, like strength training, cross-training, and plyometrics, often fall lower on their list of priorities. While non-running exercises might seem secondary, they can enhance your performance, speed, and endurance, making your running stronger and more efficient over time.


Plyometrics, for instance, is an underrated yet effective training tool that can improve your explosive power and speed by conditioning muscles, tendons, and connective tissues to handle rapid force. If you want to run faster, plyometrics might be your missing link. Below, we’ll dive into what plyometric exercises are, why they benefit runners, and how you can incorporate them into your weekly routine.


What Are Plyometric Exercises?


Plyometrics are high-intensity, high-impact exercises that emphasize powerful, explosive movements. They train muscles and tendons to handle large amounts of force quickly, focusing on movements that stretch muscles just before they contract. Common examples include jumps, bounds, and hops that stretch and activate the muscles for optimal speed and power. By integrating these exercises into your routine, you’ll strengthen muscles, bones, and connective tissues, all crucial for strong running form.


Here are some examples of plyometric exercises that can benefit runners:

  • Box jumps

  • Burpees

  • Depth jumps

  • Tuck jumps

  • Bounding exercises


These movements make muscles work in rapid cycles, boosting their power, coordination, and endurance.


Why Should Runners Do Plyometrics?


Runners often overlook plyometrics because these exercises are typically associated with power athletes, like sprinters and jumpers. But plyometric training can be highly beneficial for distance runners, too. Whether you’re an experienced marathoner or just starting out, adding a few plyometric movements each week can improve your speed and agility with minimal time invested.


Here’s what plyometrics can do for your running:

  • Increase heart rate and cardiovascular endurance

  • Burn more calories and boost metabolism

  • Build explosive power and improve speed

  • Enhance bone density and strengthen tendons and muscles

  • Improve agility and coordination for better stride and form

  • Offer efficient training without equipment


Adding just a few plyometric movements each week can benefit runners of all fitness levels. Let’s look at some of the most effective plyometric exercises you can add to your routine.


7 Best Plyometric Exercises for Speed and Power


Before beginning any plyometric workout, warm up with 10 minutes of light cardio and lower-body dynamic stretches. Exercises like walking lunges, goblet squats, and leg swings are ideal. Plyometric exercises are high-impact and require a solid warm-up to prevent injury.


1. Jump Squats

Jump squats add an explosive component to the traditional squat by adding a powerful vertical jump between reps.

  • How to do it: Start in a squat position, explode upwards as high as you can, and then land softly back into a squat to complete the next rep.


2. Burpees

Burpees are a total-body movement that combines a squat, push-up, and jump.

  • How to do it: Perform a full squat, drop into a push-up position, complete a push-up, and jump back up, reaching as high as possible before repeating.


3. Bounding

Bounding is essentially exaggerated skipping and helps develop stride power.

  • How to do it: Skip forward with a focus on height and forward momentum, engaging your core and driving your arms to boost your lift.


4. Box Jumps

Box jumps work your glutes, hamstrings, and calves, adding a cardiovascular element.

  • How to do it: Jump onto a box or platform with both feet, using your arms to propel yourself, and then jump back down.


5. Clapping Push-Ups

This upper-body plyometric exercise builds arm drive strength.

  • How to do it: Perform a push-up and, at the top of the movement, push off the ground with enough force to clap your hands before catching yourself on the way down.


6. Medicine Ball Broad Jumps

Adding resistance to jumps increases strength and power.

  • How to do it: Hold a medicine ball overhead, bring it down as you lower into a squat, and jump forward as far as possible, releasing the ball at the peak.


7. Depth Jumps

Depth jumps build eccentric muscle control for better force generation.

  • How to do it: Step off a box and immediately jump straight up upon landing, using your arms to propel you.


How Often Should Runners Incorporate Plyometrics?


For optimal results, runners should aim to add plyometric exercises to their workout twice per week, at the end of a strength training session. Start with a couple of exercises per session and gradually increase the number of reps and sets as your strength and technique improve.


Plyometric training doesn’t require much time but can make a big impact on your running performance. By training your muscles to respond quickly and powerfully, you’ll improve speed, stability, and resilience, helping you run faster and reduce the risk of injury.


Integrating plyometric exercises into your running routine can be transformative, giving you extra power and helping you run stronger and more efficiently. So next time you’re planning your weekly workouts, don’t skip the jumps—jump into plyometrics and reap the rewards in speed and power!

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