Plyometrics for Runners: How Jumping Can Boost Your Performance

As a runner, you’re always looking for ways to improve your performance and beat your personal bests. One technique that can help you achieve your goals is plyometrics. Plyometric exercises involve explosive movements that help develop power, speed, and agility. Here’s how adding plyometrics to your training regimen can help you become a better runner.

How Plyometrics Work

Plyometrics are designed to improve the neuromuscular system’s ability to generate force quickly. When you perform plyometric exercises, you engage the stretch-shortening cycle in your muscles. This cycle involves a rapid lengthening of the muscle fibers, followed by an immediate shortening. By training this cycle, you teach your muscles to store and release energy more efficiently, resulting in more powerful movements.

For runners, plyometrics can be particularly beneficial because they help increase running economy. Running economy is a measure of how much oxygen you consume while running at a particular speed. The more efficient your body is at using oxygen, the better your running economy, which means you can run faster and longer without getting tired. Plyometric exercises help improve running economy by increasing the force your muscles can generate with each stride, allowing you to cover more ground with less effort.

Examples of Plyometric Exercises for Runners

There are many different plyometric exercises you can incorporate into your training program. Here are a few examples of exercises that are particularly effective for runners:

1. Box jumps – Find a sturdy box or bench and stand in front of it. Jump up onto the box with both feet, then step down and repeat.
2. Skater hops – Start in a half-squat position with your weight on one foot. Hop sideways to the other foot, landing on that foot and immediately hopping back to the first foot.
3. Bounds – Start with a slight forward lean and a long stride. Drive your back knee up and forward while simultaneously pushing off the ground with your front foot. Land on your opposite foot and repeat, alternating legs.
4. Single-leg hops – Stand on one foot and hop forward and backward as far as you can while maintaining your balance. Repeat on the other foot.
5. Depth jumps – Stand on a box or bench and step off, landing on both feet. As soon as you land, immediately jump up as high as you can.

Sample Plyometric Workout for Runners

Here’s an example of a plyometric workout you can do to improve your running performance:

Warm-up: 5-10 minutes of jogging or jumping jacks to get your heart rate up.

Circuit: Complete three sets of each exercise, resting 30-60 seconds between sets.

1. Box jumps – 10 reps
2. Skater hops – 10 reps each side
3. Bounds – 10 reps each side
4. Single-leg hops – 10 reps each side
5. Depth jumps – 10 reps

Cool-down: 5-10 minutes of easy jogging or walking to bring your heart rate back down.

If you’re new to plyometric exercises, it’s important to start slowly and build up gradually. Begin with just a few exercises per workout and focus on proper form and technique. As you become more comfortable, you can increase the intensity and volume of your workouts.

It’s also important to remember that plyometrics should not be the only component of your training program. You still need to do plenty of steady-state running to build endurance and improve your cardiovascular fitness. Plyometrics should be used as a supplement to your existing training regimen to help you become a more well-rounded runner.