Plyometrics for Runners
Runners are not known for being the most explosively powered humans on the planet.
Trust me, I get it. This weekend, I did some cycle recertification with CanFitPro and we did about 4 hours of intervals and explosive sprints and I was reduced to a shaking puddle of sweat by the end.
Thankfully, I have been working hard at incorporating plyometrics into my weekly training routine and I thought it is high time I shared them with you.
Why is it beneficial for runners, specifically distance runners, to do plyometrics?
In a nutshell, they provide muscular power and speed. More specifically, jumping exercises improve balance, power, strength, and flexibility.
A study published by Philo Saunders and colleagues at RMIT University found that incorporating plyometrics into the training routine of elite athletes created a 4.1% improvement in running economy.
Plyometrics are quite demanding and require a sound foundation of balance, core strength, and stability.
What are some of the best plyometrics for runners?
Plyometrics are fabulous in that they are over quickly and can be done anywhere. To further the point, all the of the stunningly quality shots you see below are taken in the hall way of a friend’s apartment.
Literally anywhere.
Begin in the lunge position with one foot out in front and the other behind your body. Both knees should be bent at 90-degree angles. Make sure your front knee is directly over your front ankle and not pushed forward over your toes. Jump upward from the lunge position and switch legs in the air, landing in lunge position on the opposite side. Do 20–30 reps, totaling 10–15 on each side.
Begin by hopping in place on one foot 15 times. Then hop side to side on that foot 15 times. Follow that by jumping forward and backward 15 times.
Stand with your feet shoulder-width apart and bend down into squat position. Touch the ground with your hands and explode upward with your arms stretched over your head. When you land, make sure your knees are bent as you go right back into the squat. Do 10–15 reps.
SKATERS
Start with your right leg in front and your left foot behind you. Explode to the left and land on your left foot, bending your left knee to cushion your landing. Immediately jump back onto your right foot, like a speed skater. Two sets of ten.
But you probably were still back on the fact that I took this in a hallway…
Happy training, friends!
Do you use plyometrics in your training?
What are your favourite exercises?
Ooh yes! The switch lunges and skaters are some of my faves! I do plyos 1-2 times per week as part of my strength training, but try to avoid doing them after running because I figure my muscles are more fatigued and therefore more prone to injury at that time. Most loathed move: Tuck jumps. They make me sore just thinking about them! 🙂
I don’t do mine after running either – I find that they work nicely into my weight training sessions.
As for tuck jumps? Listen to the track “I don’t care by Icona Pop”, absolutely the best for tuck/box jumps and it is a nice little tabata session!
I so need to vary my training to include more cross training and weights. I officially suck at this! These look awesome!
I know – I only recently added them in when I found out how UN EXPLOSIVE my power was…
They actually are so fun, but be prepared to be in serious pain afterwards…