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Plyometrics for Runners

Enhance Your Running with Plyometric Training: Run Faster, Stronger, and Safer!

Dear Run R2P Community,

Today we are talking about plyometrics. Plyometrics can be a gamechanger for your running no matter your skill level.  

Plyometric training isn’t just about jumping higher or farther; it’s a strategic approach to improving your running economy—the holy grail of distance runners. By enhancing your ability to store and utilize energy with explosive movements, plyometrics can help you maintain pace with less effort, ultimately leading to faster race times and longer-lasting endurance.

The Benefits

One of the most significant benefits of plyometric training for runners is its ability to fortify your body against injury. By teaching your muscles, tendons, and ligaments to efficiently absorb and distribute forces, plyometrics can reduce the risk of common overuse injuries like shin splints, IT band syndrome, and stress fractures. Think of it as armor for your running stride!

Now, let’s dive into some guidelines for incorporating plyometric exercises into your training regimen:

  1. Start Slowly: Just like building mileage or increasing pace, gradual progression is key to avoiding injury and maximizing gains. Begin with 2-3 basic plyometric exercises and gradually add more over time.
  2. Frequency: Aim to incorporate plyometric training into your routine 2 times per week to allow for optimal recovery and adaptation.
  3. Sets and Reps: For higher-intensity jumps such as box jumps, broad jumps, or depth jumps, aim for 3 sets of 5 repetitions. Remember, quality over quantity is paramount, so ensure adequate rest between sets to maintain proper form and explosive power.
  4. Intervals: Introduce intervals into your plyometric routine to mimic the demands of running. For activities like jumping rope (pogos), try intervals of 30 seconds on and 30 seconds off for 3 rounds to build endurance and elasticity simultaneously.

Put it Together

While plyometric training can work wonders for your running performance, it’s essential to complement it with strength training to create a well-rounded foundation of athleticism and resilience. Incorporating exercises like squats, lunges, deadlifts, and core stability work will not only enhance your plyometric capabilities but also support your overall running mechanics and injury prevention efforts.

Remember, consistency and patience are key when integrating plyometric training into your routine. Listen to your body, progress gradually, and celebrate the small victories along the way. With dedication and smart training, you’ll be primed to crush your running goals and unlock your full potential on the pavement or trail.

Here’s to running faster, stronger, and safer with the power of plyometrics!

Keep pounding the pavement (or trails!) Happy running!

-Dr. Greg

If you need any further guidance or support along the way please feel free to reach out to me directly at, hopefully we see you at an upcoming R2P Run Club – get the details HERE

running physical therapist

Dr. Greg Ellis PT, DPT, CSCS

Performance Physical Therapist 

Follow Greg on Instagram (HERE) for more content and to see his running progress!

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Fitness Focused Physical Therapy

Running injuries holding you back? Rehab 2 Perform specializes in preventing risk to re-injury and empowering you with the tools to stay active. We serve the AnnapolisBethesdaColumbiaFrederickGambrillsGermantown and Mt. Airy areas in Maryland, and now in Leesburg, and the Tysons Corner Business District in Virginia. Contact us today at 1(301) 798- 4838 or schedule an appointment by visiting us here today. 

We accept all major insurances, including Tricare, VA Community Care, and the Johns Hopkins Healthcare Network!

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