Plyometrics for Runners: Power, Efficiency, and Performance
Big Benefits for Runners with Plyometrics – the missing link?
When it comes to improving running performance, most athletes immediately think about logging more miles. But what if the key to running faster and more efficiently wasn’t just about endurance, but power? That’s where plyometric training comes in.
What Are Plyometrics?
Plyometrics are explosive, jump-based exercises that train your muscles, tendons, and nervous system to produce more force in less time. Think box jumps, squat jumps, or bounding drills. These movements may look simple, but they pack a powerful punch for runners of all levels.
Why Plyometrics Matter for Runners
- Improved Running Economy – By training your body to generate force quickly, plyometrics help you use less energy with each stride. That means greater efficiency over long distances.
- Increased Power & Speed – Faster turnover and stronger push-offs translate into quicker sprints, sharper hill running, and stronger finishes.
- Injury Prevention – Plyometrics build resilience in tendons and joints, helping your body absorb impact more effectively and reducing common running-related injuries.
- Better Stride Mechanics – Explosive drills reinforce proper running form, leading to smoother, more powerful movement patterns.
Where to Start
If you’re new to plyometrics, start simple:
- Jump Rope – Builds rhythm and foot speed.
- Box Step-Ups/Jump-Ups – Develops explosive power in the quads and glutes.
- Bounding – Trains stride length and running-specific mechanics.
- Lateral Hops – Adds stability and ankle strength to support trail or road running.
Aim for 1–2 short sessions per week, beginning with low volumes and prioritizing quality over quantity. As your strength improves, you can progress to more advanced drills like depth jumps or single-leg hops.
Take Your Running Further
Plyometrics are just one piece of the puzzle in unlocking your full potential as a runner. At Rehab 2 Perform, our Running Performance Assessment goes beyond general training to evaluate your mechanics, identify inefficiencies, and build a personalized plan for your goals.
Whether you’re chasing a PR or simply want to run with less pain, our assessment will give you the clarity and tools to perform at your best.
👉 Learn more and book your assessment now!
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