Plyometric Exercises For Runners: A Key To Progression
Updated: Jul 22
Want to build power, speed and increase your running economy? These plyometric exercises could be your missing ingredient!
As runners we are always looking for that thing which can take our performance to the next level, but plyometric exercises often end up getting overlooked by runners. Plyometric exercises build up your power to help you sprint faster and help you to run with better economy, leading to less injuries and faster times.
Before moving on to do plyometric exercises it is important that you build up your strength with some running specific exercises. Learn more here: https://www.georgelewishealth.com/post/strength-training-for-running
What are plyometric exercises?
Plyometric exercises are a very explosive form of exercise which involve jumps, hops and bounds. In these exercises the goal is to produce the most power in the shortest amount of time, usually this means a minimal ground-contact time to increase explosiveness (1).
Plyometric exercises are the single best way for runners to increase your explosiveness, running economy and sprint speed.
How do plyometric exercises benefit runners?
Plyometric exercises for runners increase your stride length because of the power you develop from performing this exercise, this means faster sprinting and all those other running paces feel a lot easier.
The other thing that plyometric exercise swill help you with is your running economy, plyometric exercises increase the stiffness in your muscles which means that you will lose less energy when you run. Losing less energy means your muscles will require less energy oxygen to maintain the same paces, meaning you can run faster!
Your plyometric program to progress your running to the next level
It is very important to know that with plyometric exercises a little goes a very long way and a lot gets you injured. You need to start off doing very little and build up slowly. These exercises can be done 1-3 times per week.
Week 1 do 1 set of 4 reps for each exercise
Week 2 do 2 sets of 4 reps for each exercise
Week 3 do 2 sets of 6 reps for each exercise
Week 4 do 3 sets of 6 reps for each exercise
1. Bounding
Bounding is the ultimate plyometric drill for running and if you are not committed to a full plyometric training program then this is a simple exercise you can add in at the end of your next run. For this exercise starting off with 8 strides total (4 each side).
2. Depth jumps
This are the king of the stretch-shortening cycle which is ideal for developing power and developing those fast twitch muscle fibres.
3. Split scissor jumps
This exercise is great for activating your glutes and developing true sprint power.
4. Squat jumps
This is another great runner specific plyometric exercise, developing power in your glutes and hamstrings.
5. Pogo jumps
These are great for developing a powerful push off in your calves to get that nice long stride.
6. Single leg lateral hops
If you adductors do not fire properly then this leads to your glutes getting sleep and not activating. These are great for developing your adductors.
Jump