How Can Plyometric Exercises Help you Run Better?

What Are Plyometric Exercises?

Plyometric exercises, commonly known as “plyos”, involve high intensity, explosive muscular contractions that aim to propel you forward or up into the air (jumping). Plyos use what is called the stretch shorten cycle (SSC) to produce a muscle contraction that enhances muscular speed, strength and power.

Plyometrics work by using energy stored in muscles and tendons to produce force and accelerate the body in the desired direction. This whole cycle works exactly like a spring; as the muscles compress (eccentric phase) they store elastic energy (amortisation) and then as this spring releases, it rebounds with significant amounts of force (concentric).

Tendons work similarly, however they don’t quite have the same elastic properties to propel you. Tendons have elastic properties that allow them to store energy, particularly at length (eccentrically), and the muscle then uses this energy as described above.

Common examples of plyometric exercises are: hopping, jumping, skipping, and bounding. These movements, when performed fast and with correct technique, can help to improve your explosiveness and cause your muscles and tendons to adapt to store more of this energy. This can improve your running performance as well as protect against injury by increasing the ability of your body’s tissues to absorb and manage load and tension.

How Can Plyometric Exercises Help You Improve Your Performance As A Runner?

When applying this science to running, the ability to absorb and reproduce force at high speed is a critical component to being an effective runner. We find that many runner’s mechanics and technique are not efficient or economical. This is because they use too much energy by ‘sinking’ into each stride. Working on improving your SSC can have profound effects on your running performance to increase this economy and reduce the energy lost with every step. In a study by Rob Spurrs and colleagues (2003) they found an increase in 3km time trial times of 16.6 seconds in those that completed plyometric training 2 times per week, as well as improving their running economy by 6.7%!

Preventing Running Injuries – How Can Plyometrics Help?

As a runner, up to 70% of injuries are due to overuse injurie. The most common of these running injuries are ‘shin splints’, patellofemoral pain, Achilles tendinopathy, plantar fasciitis and ITB syndrome. In running, ground reaction force is the amount of force that the ground exerts on the body with each step and is a large contributor to the running injuries listed above. Through the use of plyometric training, it was found that ground reaction forces can decrease by 17-26% over 6-9 weeks. This led to a substantial reduction in injuries by 8.5% compared to a group of runners who completed no plyometric training. It’s time to think about how you train!

Implementing Plyometric Exercises

If you’re looking to add plyometric exercises into your gym/running routine be cautious not to do too much jumping or landing straight away. Progressively increasing the amount of jumps and lands you do is critical to ensure you can continue to run injury free, as well as improve your running performance. When beginning to implement plyos into your program, beginning with 60-80 landings per week is a great place to start. This can progressively increase to 80-100 and then to 100-120 landings as you become more advanced with training.

Quality over quantity is the real winner with plyometrics. There is quite a lot of technique that needs to be mastered in the early stages for your program to be safe and effective. Incorrect landing mechanics can mean that your program is not effective, and could actually increase your risk of injury. Consulting a strength coach who has experience in training runners is your best bet when looking to add plyos into your routine.

Plyometric Training Programs For Runners In Sydney

The Central Performance Running Centre provides professional-quality services for runners, including plyometric training and strength and conditioning programs. Our experienced coaches work with athletes from beginner recreational level though to national, international and Olympic level. We specialise in helping runners of all abilities get the most out of their running by staying injury-free and improving their performance in a sustainable, predictable and safe way.

All of our strength coaches are accredited exercise physiologists with extensive experience working with runners. Our strength team work closely with our physio team and running coaches to provide fully integrated programs for runners. This integrated care model provides everything that runners need in one convenient location, from acute injury management through to strength programs and coaching for performance improvement.

Ask A Question Or Begin Your Running Plyometrics Program

If you have a question about how plyometrics or any other strength training can help improve your running, please click below to email a question or book your first session.