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The Benefits of Plyometric Training for Runners

The Benefits of Plyometric Training for Endurance Runners

Plyometric training, often associated with explosive sports like basketball and volleyball, offers significant benefits for endurance runners as well. Incorporating plyometrics into your training routine can enhance your running performance, reduce injury risk, and improve overall strength and efficiency.

What is Plyometric Training?

Plyometric training involves exercises that focus on explosive movements, such as jumps, hops, and bounds. These exercises aim to increase muscular power and speed through rapid, forceful contractions. Common plyometric exercises include box jumps, squat jumps, and bounding drills.

Benefits of Plyometric Training for Endurance Runners

  1. Improved Running Economy

Running economy refers to the amount of energy a runner uses at a given pace. Plyometric training improves muscle efficiency & power, which translates into a more economical running stride.

Studies have shown that runners who incorporate plyometrics into their training can improve their running economy significantly. According to a study published in the Journal of Strength and Conditioning Research, runners who added plyometric exercises to their regimen experienced enhanced running economy and performance .

  1. Enhanced Muscular Power and Speed

Endurance running primarily relies on aerobic capacity, but muscular power and speed are also crucial. Plyometric training enhances the ability of muscles to generate force quickly, which can improve stride length and frequency. This results in faster running speeds without additional energy expenditure. Improved power can also help runners tackle hills and sprints more effectively.

  1. Injury Prevention

Strong, powerful muscles are less prone to injuries. Plyometric training strengthens muscles, tendons, and ligaments, enhancing their resilience to the repetitive stress of running. A study in the British Journal of Sports Medicine found that plyometric training can reduce the incidence of overuse injuries in runners by improving neuromuscular control and joint stability .

  1. Increased Coordination and Balance

Plyometric exercises often require precise movements and control, which enhances neuromuscular coordination and balance. Improved coordination can lead to better form and efficiency during runs, reducing the risk of missteps and related injuries. Enhanced balance also helps runners maintain stability on uneven terrain, a common challenge in trail running.

  1. Boosted Bone Density

Running is already beneficial for bone health, but plyometric training can provide an additional boost. The high-impact nature of plyometrics stimulates bone growth and increases bone density, reducing the risk of stress fractures and other bone-related injuries.

Incorporating Plyometric Training into Your Routine

To reap the benefits of plyometric training, incorporate these exercises into your routine 1-2 times per week. Begin with basic exercises like jump squats and bounding, focusing on proper form and technique. As you progress, gradually increase the intensity and complexity of the exercises.

Sample Plyometric Routine for Runners:

  1. Jump Squats: 3 sets of 10 reps

  2. Box Jumps: 3 sets of 8 reps

  3. Bounding: 3 sets of 20 meters

  4. Single-Leg Hops: 3 sets of 10 reps per leg

  5. Lateral Jumps: 3 sets of 10 reps

Always warm up thoroughly before starting your plyometric routine and ensure adequate rest between sets to prevent fatigue and maintain form.

Follow along - 5 minute plyo for runners


Plyometric training offers numerous benefits for endurance runners, from improved running economy and muscular power to enhanced injury prevention and bone health. By incorporating plyometrics into your training routine, you can become a stronger, more efficient, and resilient runner. Start with basic exercises and gradually progress to more challenging movements to maximize the benefits while minimizing the risk of injury.



  1. Journal of Strength and Conditioning Research. "The Effects of Plyometric Training on Running Economy." (Source:

  2. British Journal of Sports Medicine. "Plyometric Training for Injury Prevention in Endurance Athletes." (Source:

By leveraging the power of plyometric training, you can elevate your endurance running to new heights. Give it a try and experience the difference it can make in your performance and overall fitness.



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 & 8-week strength training for downhill runners - does all of those things for you!


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