Everything You Need To Know About Plyometrics For Runners

Man doing plyometrics for runners

Plyometrics exercises have gained popularity in the world of running due to their ability to improve power, speed, and overall performance. These explosive movements, combined with the principles of strength and conditioning, can significantly benefit runners of all levels. In this article, we will delve into what plyometrics exercises are, the benefits they offer to runners, how to incorporate them into your training routine, the best time to perform them, and the top five plyometrics exercises for runners.

What Are Plyometrics Exercises?

Plyometrics exercises, also known as jump training or plyos, are a form of high-intensity, explosive movements that utilize the stretch-shortening cycle of muscles. The stretch-shortening cycle involves a rapid eccentric (lengthening) contraction of a muscle immediately followed by a powerful concentric (shortening) contraction. This sequence of movements generates maximum force output, which is crucial for runners looking to improve their speed and power.

Benefits Of Plyometrics For Runners

Incorporating plyometrics into your running routine can provide several benefits. Here are some advantages of plyometrics for runners:

Increased Power

Plyometrics exercises enhance muscle power by improving the efficiency of the stretch-shortening cycle. This allows runners to generate greater force with each stride, leading to improved speed and explosiveness.

Enhanced Speed

By focusing on quick and explosive movements, plyometrics training helps runners develop faster muscle contractions. This increased speed translates directly into faster running times.

Improved Running Economy

Plyometrics exercises strengthen the muscles and connective tissues involved in running, resulting in improved running economy. Runners become more efficient and use less energy to cover the same distance, which can lead to better endurance and reduced fatigue during long-distance runs.

Injury Prevention

Plyometrics exercises target muscles, tendons, and ligaments, helping to improve their strength and resilience. This can reduce the risk of common running injuries, such as shin splints and knee pain, by improving overall lower body stability and control.

How To Perform Plyometrics As A Runner

Before incorporating plyometrics into your training routine, it is essential to establish a solid foundation of strength, stability, and overall conditioning. Here’s a step-by-step guide on how to effectively perform plyometrics as a runner:

Build Strength And Stability

Prioritize strength training to target the major muscle groups involved in running, including the quadriceps, hamstrings, glutes, and calves. Incorporate exercises such as squats, lunges, deadlifts, and calf raises into your routine. 

Master Proper Form And Technique

Before diving into intense plyometrics exercises, focus on mastering the correct form and technique for each movement. This is crucial for optimizing performance and minimizing the risk of injury. Consider working with a certified strength and conditioning specialist or a running coach who can guide you through the proper execution of each exercise.

Start With Low-Intensity Movements

Begin your plyometrics journey with low-intensity exercises that are less demanding on your body. This allows your muscles, tendons, and ligaments to adapt gradually to the increased stress of plyometrics. 

Gradually Increase Intensity And Complexity

As you become more comfortable and proficient with the basic plyometrics exercises, gradually progress to more advanced variations. Introduce exercises such as box jumps, single-leg hops, lateral bounds, and depth jumps. These exercises involve greater power and require a higher degree of coordination and stability. Remember to progress at a pace that allows for adaptation and minimizes the risk of overexertion or injury.

Incorporate Plyometrics Wisely

Plyometrics exercises should be strategically integrated into your overall training plan. Avoid performing them on consecutive days or before a long or intense running session, as fatigue can compromise form and increase the risk of injury. Schedule plyometrics workouts on days when you have adequate rest and recovery time.

When Is The Best Time For Plyometrics?

The timing of plyometrics exercises is important to maximize their benefits and minimize the risk of overtraining. It is recommended to incorporate plyometrics into your training routine during the off-season or base-building phase when the intensity and volume of running are relatively low. This allows for proper recovery and adaptation.

Avoid performing plyometrics on consecutive days or before a long or intense running session, as fatigue can compromise form and increase the risk of injury. Instead, schedule plyometrics workouts on days when you have adequate rest and recovery time.

Top 5 Plyometrics Exercises For Runners

Let’s explore the top five plyometrics exercises specifically tailored to enhance running performance. These exercises target key muscle groups involved in running and promote explosive power, speed, and stability. Incorporating these exercises into your training regimen can take your running to the next level. 

Box Jumps

Stand in front of a sturdy box or platform. Jump explosively onto the box, landing softly with your knees slightly bent. Step down and repeat for the desired number of repetitions.

Single-Leg Bounds

Start by hopping forward explosively on one leg, covering as much distance as possible. Land softly on the same leg and immediately explode into the next bound. Repeat for the desired number of repetitions and switch legs.

Skater Jumps

Begin by standing on one leg with the other leg slightly behind you. Jump laterally to the side, landing on the opposite leg. Push off explosively and repeat the movement to the other side. Continue alternating sides for the desired number of repetitions.

Split Squat Jumps

Assume a split squat position with one foot forward and the other foot behind you. Lower into a lunge position and explosively jump, switching the positions of your feet in mid-air. Land softly in the lunge position and repeat, alternating sides.

Hurdle Hops

Set up a series of hurdles or cones at a suitable distance apart. Jump explosively over each hurdle or cone, focusing on quick ground contact and minimal time in the air. Repeat for the desired number of repetitions.


Incorporating plyometrics exercises into your running routine can bring about significant improvements in power, speed, and overall performance. By incorporating explosive movements that target the stretch-shortening cycle of muscles, runners can experience increased power output, enhanced speed, improved running economy, and reduced risk of injuries.

Remember to start with a solid foundation of strength and stability, progress gradually, and prioritize proper form and technique. By following these guidelines and incorporating the top five plyometrics exercises mentioned, you can take your running to the next level and achieve your goals on the road or track.

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