Run Faster, Stronger, Safer: The Plyometric Edge

Plyometrics, are a type of exercise that involves utilization of the stretch-shortening cycle of muscle fibers to build power, speed, and agility. While traditionally popular among athletes in sports like basketball, volleyball, and football, plyometrics offers significant benefits for runners, too. Adding plyometric exercises into a runner’s training routine can improve performance, boost efficiency, and even help prevent injuries. In fact if you take an image of a runner mid-flight, it looks a lot like a jump. The reason is that running is nothing more than repetitive single leg hopping performed over, and over, and over, and over. These single leg hops can add up to a lot of ground contacts over the course of a mile, let alone 26.2, so it only makes sense to incorporate a solid plyometric routine into your training regimen. Continue reading below to learn more about why plyometrics can be a game-changer for your next race.

Stretch-Shortening Cycle

The stretch-shortening cycle (SSC) is a fundamental muscle action that involves three phases:

1. Eccentric Phase (Stretching): The muscle lengthens as it absorbs force, storing elastic energy. For example, in a jump, this occurs when you squat down, stretching your calf, quadricep, and glute muscles.

2. Amortization Phase (Transition): This is a brief transition period where the muscle switches from stretching to contracting. The shorter this phase, the more efficiently the stored energy can be used for power.

3. Concentric Phase (Shortening): The muscle contracts and releases the stored energy to produce forceful movement. In the jump example, this is the explosive upward motion.

Plyometrics train the stretch-shortening cycle by focusing on rapid transitions between these phases. In plyometrics, the muscles and tendons experience repeated cycles of stretching and contracting, which improves:

• Neuromuscular efficiency: The nervous system becomes better at coordinating rapid, powerful movements allowing for more efficient utilization of fuel and energy during runs and races.

• Elastic energy storage and release: The tendons and muscles get better at storing and quickly releasing energy, which is essential for explosive movements and beneficial for tendon and muscle health.

• Reduced amortization time: With training, the transition time between stretching and contracting decreases, allowing for more efficient force production which translates to improved running economy.

  
  
  
  
  

  Starting Position

  

  Eccentric Phase

  

  Amortization Phase

  

  Concentric Phase

  

  Flight Phase
  
  

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BENEFTIS OF PLYO TRAINING FOR RUNNERS

1. Improved Power and Speed

Plyometrics focus on explosive, high-intensity movements like jumping and bounding. These exercises engage fast-twitch muscle fibers, which play a crucial role in generating power and speed. For runners, this means a stronger push-off with each stride, allowing for greater force production. Over time, this added power can translate into faster times, whether you’re tackling a 5K or a marathon. Additionally, by enhancing the power in your legs, you’ll be able to cover more ground with less effort, increasing your overall running economy.

2. Increased Agility and Coordination

Running isn’t only about moving forward in a straight line. Quick footwork, balance, and control are essential, particularly on uneven or unpredictable terrain. Plyometrics improve coordination and proprioception (your body’s ability to sense movement and position), which is especially helpful for trail runners and anyone navigating turns or sudden changes in surface. Increased agility helps runners maintain form and control, reducing the risk of ankle rolls and falls.

3. Reduced Risk of Injury

One of the biggest benefits of plyometrics is injury prevention. The explosive nature of plyometric exercises conditions the body to absorb impact forces efficiently. By training muscles, tendons, and joints to handle high forces in a controlled environment, runners can reduce the risk of injuries like shin splints, stress fractures, and strains. Additionally, many plyometric exercises strengthen stabilizer muscles, which improve balance and reduce the likelihood of overuse injuries.

4. Boosted Running Economy

Running economy—how efficiently a runner uses oxygen at a given pace—is a key predictor of performance, especially in long-distance running. Plyometrics can improve muscle elasticity and neuromuscular efficiency, both of which enhance running economy. A runner who is more efficient uses less energy, which is particularly beneficial for maintaining speed and endurance during marathons or long-distance events.

Integrating Plyometrics into Your Training Routine

To reap the benefits of plyometrics, add these exercises to your routine two to four times per week, focusing on quality over quantity. Start with low-impact exercises, especially if plyometrics are new to you, and prioritize form to avoid injuries. Begin with shorter sessions (40-80 landings), and gradually increase intensity as your body adapts, working up to +300 landings per session. Plyometrics are best performed as stand along sessions or prior to strength training/running.

Final Thoughts

Plyometric exercises provide unique benefits to runners, from increased power and speed to injury prevention. As with any new training approach, ease into plyometrics gradually and focus on maintaining proper form to avoid injury. When incorporated mindfully, plyometrics can elevate your running game, helping you become a stronger, faster, and more efficient runner.

If you’re curious about adding plyometrics to your training plan or need guidance on which exercises suit you best, click here to book a session with me today!