Plyometrics for runners

If you’re looking to get faster and stronger, plyometrics are a group of exercises that runners can benefit greatly from. Plyometrics are, at their base, quick, controlled sets of jumping exercises that build speed and power. Muscles and tendons are very good at turning impact into more energy and propelling you forward. It’s why you can jump higher with a quick, explosive bend at the knees before, rather than starting from a squat position. Plyometrics use this to make you stronger.

If you’re interested in giving them a try, make sure you already have a good base in training. Plyometrics can be tough on the body and you need a decent strength base to avoid injury. They’re hard on your body, and you should do them on the same days as your other tough workouts as a supplement to still allow you recovery time.

Some exercises you can try are: squat jumps, where you squat down and jump as high as you can off two feet, landing back on both feet; box jumps, where you jump from the ground off both feet onto a sturdy box, landing on both feet; split jumps, which involve starting a lunge position and jumping, switching your legs and landing with the opposite leg forward; and bounding, which is similar to regular running, but where each step is a short, forward jump off a single leg, landing on the opposite and continuing.

Make sure you’re warmed up. Doing the movements after a workout or run is best, when you’re already warm. Do the exercises in sets of 10 and gradually introduce exercises over a span of a few weeks. Your body will need to adapt and suddenly doing all the exercises will leave you sore. Start with one and add a new one each week until you have a short regimen.