Jul 164 min read

Plyometric Exercises For Runners: A Key To Progression

Updated: Oct 28

When we watch the best runners in the world on TV we instantly notice the fact that there is no wasted muscle or fat on them. They are small, thin, and efficient. However, something more important that we should be focusing on is their 'power-to-weight ratio'. What this basically means is how much power the runner has per Kilogram of body weight. You have two ways to improve your power-to-weight ratio: Decrease how much you weigh or increase your power. Plyometric exercises for runners are an excellent way to improve your power-to-weight ratio.

Worth a read from SportsPerformanceBulletin: What Endurance Athletes Need To Know About Power-To-Weight Ratio.

Plyometric exercises for runners

As runners, we are always looking for that thing that can take our performance to the next level, but plyometric exercises often end up getting overlooked by runners. Plyometric exercises build up your power to help you sprint faster and help you to run with better economy, leading to fewer injuries and faster times. For us runners it is best to keep the movements we do 'runner-specific' to develop the muscles that help us to run, so use these plyometric exercises for runners as a guide to take your performance to the next level!

Plyometric exercises can be divided up into 2 categories based upon ground contact time

Fast: when the GCT (ground contact time) is faster than 0.25s (≤250ms)

Examples: pogo jumps, sprinting, multiple hurdles jumps

Slow: when the GCT is slower then 0.25s (≥251ms)

Examples: Countermovement jump, split lunges, jump tucks

Before moving on to do plyometric exercises you must build up your strength with some running-specific exercises. Learn more here: Gym Workouts For Runners.

What are plyometric exercises?

Plyometric exercises are a very explosive form of exercise that involves jumps, hops, and bounds. In these exercises the goal is to produce the most power in the shortest amount of time, usually, this means a minimal ground-contact time to increase explosiveness.

Plyometric exercises are the single best way for runners to increase their explosiveness, running economy, and sprint speed.

Want to build power, and speed and increase your running economy? These plyometric exercises could be your missing ingredient!

Check out this article from Map Quest: How Plyometrics Work.

How do plyometric exercises benefit runners?

Plyometric exercises for runners increase your stride length because of the power you develop from performing this exercise, this means faster sprinting, and all those other running paces feel a lot easier.

The other thing that plyometric exercise will help you with is your running economy, plyometric exercises increase the stiffness in your muscles which means that you will lose less energy when you run. Losing less energy means your muscles will require less energy and oxygen to maintain the same paces, meaning you can run faster!

Overview of the benefits of plyometric exercises for runners:

Improved sprint speed
Improved power
Reduced injury risk
Improved neuromotor control
Improved running economy
Improved tendon stiffness and rate force development

A word of caution

When it comes to plyometric exercises for runners, less is more. You can get great benefits by doing just a few exercises per week and you can also get injured by doing too much. Better safe than sorry.

You may also like: Running injury prevention exercises.

Your plyometric program to progress your running to the next level

It is very important to know that with plyometric exercises a little goes a very long way and a lot gets you injured. You need to start off doing very little and build up slowly. These exercises can be done 1-3 times per week. It is also very important that you do a good warm-up before these exercises.

Week 1 do 1 set of 4 reps for each exercise
Week 2 do 2 sets of 4 reps for each exercise
Week 3 do 2 sets of 6 reps for each exercise
Week 4 do 3 sets of 6 reps for each exercise

1. Bounding

Bounding is the ultimate plyometric drill for running and if you are not committed to a full plyometric training program then this is a simple exercise you can add in at the end of your next run. For this exercise start with 8 strides total (4 each side).

2. Depth jumps

This is the king of the stretch-shortening cycle which is ideal for developing power and developing those fast twitch muscle fibres.

This exercise will teach your muscles to fire as soon as your foot reaches the ground. This means a faster, longer, and power powerful stride.

3. Split scissor jumps

This exercise is great for activating your glutes and developing true sprint power.

4. Squat jumps

This is another great runner-specific plyometric exercise, developing power in your glutes and hamstrings.

5. Pogo jumps

These are great for developing a powerful push-off in your calves to get that nice long stride. Pogos also help to improve your ground contact time to improve your cadence and overall speed.

6. Single-leg lateral hops

If your adductors do not fire properly then this leads to your glutes getting sleep and not activating. These are great for developing your adductors.