Plyometrics for runners

How an explosive 10-minute workout can greatly improve your running performance

In today’s busy world runners have very limited time to dedicate to training. A simple solution is a high intensity work out that yields maximised results.

Plyometrics, also known as “jump training” or “plyos”, are exercises with specialized repeated jumping with the goal of increasing both speed and power. This training focuses on learning to move from a muscle extension to a contraction in a rapid or “explosive” way.

Plyos improve running performance by enhancing leg stiffness during running. The legs function as springs when you run. Each time a foot lands, the body sends impact forces into the ground; these forces then rebound back into the foot, propelling forward motion.

Not all of the energy that enters the ground comes back into the foot and is used for propulsion. A certain amount dissipates. The relative stiffness of the legs is one major factor that determines how much of the available impact energy is captured and used.

A runner who has nice, tight joints and is able to tense the right muscles to the right degree at the right time creates a stiffer spring that captures more energy.

The great thing about plyos for runners is that it is very effective in even short workouts. While 10 minutes is inarguably shorter than the ideal amount of time for any type of run, it’s plenty of time for a full plyometrics session. This is a proven fact.

One study has found that runners who replaced one-third of their normal running with plyometrics improved their race times, while runners who continued with their normal running schedule did not.

10 minute program to increase muscle strength and endurance

It is a simple, easy to follow workout designed on the principles of plyometrics. Spend as little time on the ground as possible between hops/bounds/jumps.

Do exercises on a soft surface, like grass, track or a gymnastics mat to prevent injuries. Begin with two sessions per week of two sets of 10 repetitions (2 x 10) with full recovery between sets.

Warm up with 3 minutes of walking lunges, deep squats, and jumping jacks to prepare your legs for maximal-effort jumping.

1. Jump squats:

With hands on hips in a squat position, jump straight up as high as you can. Upon landing, lower back into a squat position in one smooth motion and immediately jump up again. Repeat 20 times.

Rest one minute.

2. Jumping lunges

Assume a split stance (one foot a half-step ahead of the other), bend down, and jump as high as you can. In midair, reverse the positions of your legs and land in the new stance. Continue jumping and alternating your leg positions until you’ve competed 20 total jumps.

Rest one minute.

3. Single leg hops

Stand on your right foot with your left knee bent and your left foot elevated. Bend down and jump as high as you can. Land on the same foot. Complete 10 total jumps and then do 10 more off the left foot.