Three Plyometric Exercises for Endurance Runners – iRunFar

Most runners run because they love it. What they don’t love quite as much, is spending time in the gym supplementing their training.

But the truth is, if you want to progress as a runner, you need to do more than just run. While running is the main focus, it’s also easy to overdo it. Overtraining, if you’re not doing strength and conditioning to supplement all the miles, can strain your lower limb biomechanics, and the increased impact on your joints can lead to injuries over time.

So, once you’ve locked in your running plan, what else can you do? This is where plyometrics come in. Although it may not seem obvious, running is essentially a continuous series of small jumps. By training with plyometrics, you can become a stronger and more explosive runner.

Practicing plyometrics can lead to faster, more explosive running. Photo: iRunFar/Eszter Horanyi

What Are Plyometrics?

In a previous article on plyometrics, we addressed in-depth exactly what plyometrics are, and their benefits, but here’s a little recap to jog your memory.

Plyometrics are explosive movements that require you to hit the ground and immediately bounce back. The key component of a plyometric exercise is its use of the stretch-shortening cycle, a type of muscle contraction that involves a rapid sequence of concentric (shortening) and eccentric (lengthening) contractions. In simple terms, this means your muscles quickly lengthen and shorten to create explosive force.

Running itself is a continuous plyometric movement, as each stride uses the energy generated when your foot strikes the ground to propel you forward. Practicing plyometric exercises can improve your ability to store and transfer elastic energy.

What Are the Benefits of Doing Plyometrics?

Improved Ankle Strength

We’ve all experienced our fair share of ankle rolls out on the trails. Uneven trails can be tough on your ankles, highlighting the importance of ankle strength and stability. Plyometric exercises strengthen the ankle joints, Achilles tendons, and surrounding muscles, helping you feel more confident on challenging terrain.

Faster Running

We all want to increase our speed, and one of the most effective ways to do that is by reducing ground contact time. Plyometrics improve the stretch-shortening cycle, enabling you to push off the ground faster with each stride.

Improved Running Form

Want to glide like a gazelle? Plyometric exercises build power that increases your time spent in the air, while reducing ground contact time, allowing you to spring upward rather than sink downward. With improved form, you’ll also feel more comfortable and become a more efficient runner.

Plyometrics can help to improve running form. Photo: iRunFar/Eszter Horanyi

Three Favorite Plyometric Exercises

There are an array of plyometric exercises you can do to improve your running performance, but here are three favorites for those just starting their plyometric journey.

 1. Pogos

Pogos are a series of continuous vertical jumps, where you aim to spend as little time as possible on the floor, and as much time as possible in the air. They help to improve ankle stiffness and elasticity in the Achilles tendon.

How To

1. Place your hands on your hips and jump up and down vertically, as high as possible.
2. Keep a small bend in your knees and stiffen your ankles by pointing your toes toward your shins.
3. Land on the ball of your foot and rebound back up.

The author demonstrating pogos. All photos courtesy of Eryn Barber, unless otherwise stated.

Prescription

• Beginners: Two to four sets of six reps
• Intermediate/advanced: Three to five sets of six to eight reps

During pogos, land on the balls of the feet, with a small bend in the knee, and rebound back up.

Progression

To advance a pogo, you can focus on not only going as high as possible, but propelling yourself forward too. Once you’re comfortable with the movement, you can include small hurdles. The aim is still to focus on vertical propulsion, but whilst simultaneously moving forward. After this, you can progress to full hurdles and increase the height as you develop more explosive power and become more confident.

2. Drop Jumps

Drop jumps are a classic plyometric exercise that also work on ankle stiffness. The aim of the movement is to produce enough power to rebound and jump as high as possible.

How To

1. Start standing on a 20-centimeter box.
2. Step one foot off the box, with your foot pulled in tight to your shin, then step off the box with both feet landing on the floor at the same time.
3. Once both feet make contact with the ground, rebound vertically and quickly, jumping as high as you can.
4. Your feet should be dorsiflexed so that the balls of your feet hit the ground and there should be minimum knee bend when you hit the floor and rebound upwards.

The author demonstrating a drop jump.

Prescription

• Beginners: Two to four sets of six reps
• Intermediate/Advanced: Three to five sets of six to eight reps

Progression

Once you’re comfortable performing drop jumps from a 20-centimeter box, you can increase the difficulty by gradually raising the box height to 30cm, and eventually to 40cm. Ensure each increase is gradual to avoid overloading too quickly. It’s also essential to perfect your technique at each height before progressing to a higher box.

A drop-jump landing.

3. Bounds

Bounding is one of the most specific plyometrics you can do because the movement mimics running. Despite this, many runners find the exercise difficult because it’s an exaggerated movement. Bounding improves unilateral strength in the lower limb muscles, and develops hip strength, both of which are essential for running.

How To

1. Begin by doing a normal running movement, then start to exaggerate the movement.
2. Try to increase the amount of time you spend in the air by launching from the ball of your foot off the ground and trying to “float” in the air.
3. Increase the height by driving your knees up to hip height and swinging your arms as a counter movement.
4. Keep your ankles stiff and point your toes towards your shins.

Bounds resemble an exaggerated running motion.

Prescription

• Beginners: Three to five sets of 12 bounds
• Advanced: As above, but increase distance

The first goal will be to get as much height as possible so that you have the illusion of “floating” off the ground. Once you’re comfortable and can hold your form for 12 bounds, focus on increasing the distance, going as far as you can with the 12 bounds.

These are just three of the main plyometrics for runners, and there are many others that you can include as you progress to mix up your training and keep improving. It might not seem like much, but plyometrics can have a huge impact on your running performance and might be the key to making the progress you’ve been lacking.

Call for Comments

• Do you do plyometrics? Do you find them helpful?
• What other strength training do you incorporate?