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Should you be adding Plyometric training to your training plan?

Updated: Feb 6, 2023



What is Plyometric training?


Plyometric training involves high-intensity exercises that involve explosive movements such as jumping, bounding, and hopping.

This type of training can benefit distance runners by:

  1. Improving running efficiency

  2. Increasing power and speed

  3. Strengthening the lower legs

  4. Reducing injury risk

  5. Enhancing the stretch-shortening cycle

It's important for runners to incorporate plyometrics into their training program gradually and under proper supervision to avoid overuse injury.

 

A few of my favorite plyo drills include:

  1. Pogo hops

  2. Single leg hops

  3. Skipping

  4. Bounding

  5. Squat jumps

  6. Depth jumps

  7. Lateral bounds

  8. Skater jumps



💥 WARNING 💥


While plyometric training can offer numerous benefits for distance runners, it can also come with certain risks if not performed properly:

  1. Overuse injury - High-impact plyometric exercises can put stress on the joints and connective tissues, leading to overuse injuries if performed excessively or without proper warm-up and recovery.

  2. Muscular imbalances - Improper form or excessive plyometric training can lead to muscle imbalances and weakness, which can affect running form and increase the risk of injury.

  3. Excessive fatigue - Plyometrics are high-intensity exercises, and overdoing them can lead to excessive fatigue and reduce the quality of subsequent training sessions.

  4. Risk of injury - Plyometrics require proper form, technique and proper progression to avoid injury, especially in runners with previous injuries or weaknesses.

Therefore, it's important to include plyometrics in a well-rounded training program, progress gradually, and seek guidance from a professional coach or trainer. Our Runner Strong program does all of those things for you!


 

Want more help?

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I'll be posting more ideas this week on my IG & FB accounts




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