Plyometrics and The Runner: Taking You To The Next Level

In this world of overly saturated running content market, it is often missed that just simply running more, and with structure, is more than enough to level you up as a runner. Amongst the mud you often find gems of information, particularly from the coaches and elite athletes; one of these gems is centred around plyometric/explosive training..

While it is fundamental to build aerobic capacity via running, there’s a growing body of research suggesting that integrating plyometric training—those explosive, jump-based exercises—can significantly enhance running performance, even over long distances, in combination with running and resistance training.

Plyometric training targets the stretch-shortening cycle of muscle action, improving muscular power, leg stiffness, and neuromuscular efficiency. In practical terms, this means runners have less wasted energy per stride, and thereby can sustain higher speeds for longer.

The pivotal studies conducted by Spurrs et al., (2003) and Saunders et al. (2006) investigated the impact of plyometric training on highly trained middle-to-long distance runners. Remarkably, the runners improved their running economy by around 3 and 4% respectively, despite no change in VO₂max. This improvement means they could run faster at the same perceived effort, highlighting the direct benefit of plyometrics on endurance running.

Incorporating plyometrics doesn’t require hours in the gym. Simple exercises like pogos, broad jumping, bounding and yields performed twice a week can be sufficient. Importantly, it’s wise to integrate them progressively, particularly if you’re new to this type of training, to reduce the risk of overload or injury.

At SOS Exercise Physiology, we specialise in designing tailored strength and plyometric programs for runners. We help athletes of all levels build explosive strength safely and effectively, translating to real improvements on the road or track.

If you’d like to explore how plyometric training could fit into your running routine, get in touch. Let’s work together to help you run further, faster, and more efficiently.

References:

• Saunders, P. U., et al. (2006). Improved running economy in elite runners after 6 weeks of explosive strength training. Journal of Strength and Conditioning Research, 20(4), 947–954.

• Spurrs, R. W., et al. (2003). The effect of plyometric training on distance running performance. European Journal of Applied Physiology, 89(1), 1–7.