Plyometric Exercises for Running: Speed & Endurance Guide

Why Plyometric Exercises for Running?

Plyometric exercises for running improve stride power and ground contact efficiency. Research shows that runners who incorporate plyometric training improve their 5K and 10K times and reduce ground contact time.

The best plyometric exercises for running focus on horizontal power, quick ground contact, and reactive strength - all essential for running performance.

Top Plyometric Exercises for Running

1. Bounding

How to do it: Perform exaggerated strides, focusing on maximum distance per stride. Drive knees up and push off powerfully.

Why it's running-specific: Directly mimics running mechanics with increased power output.

Sets/Reps: 3-4 sets of 20-30 meters

2. Single-Leg Hops (Forward)

How to do it: Hop forward on one leg for distance, focusing on quick ground contact and powerful push-off.

Why it's running-specific: Develops unilateral power and improves single-leg ground contact efficiency.

Sets/Reps: 3 sets of 10-15 hops per leg

3. Ankle Hops (Pogo Jumps)

How to do it: Small, quick hops using primarily your ankles. Keep knees relatively straight, focus on minimal ground contact time.

Why it's running-specific: Improves calf reactivity and reduces ground contact time, crucial for running economy.

Sets/Reps: 3 sets of 20-30 reps

4. Lateral Bounds

How to do it: Bound laterally from one leg to the other, focusing on powerful push-off and soft landing.

Why it's running-specific: Develops lateral stability and power, important for trail running and uneven surfaces.

Sets/Reps: 3 sets of 10-15 bounds per side

5. Depth Drops to Sprint

How to do it: Step off a low box (12-18 inches), land, and immediately sprint forward 10-20 meters.

Why it's running-specific: Trains reactive strength and quick acceleration, essential for sprint starts and finishing kicks.

Sets/Reps: 3-4 sets of 3-5 reps

6. Skipping Variations

How to do it: Perform various skipping patterns: high knees, butt kicks, lateral skips. Focus on quick ground contact.

Why it's running-specific: Improves coordination, rhythm, and ground contact efficiency.

Sets/Reps: 3 sets of 20-30 meters each variation

Running-Specific Programming

For plyometric exercises for running:

• Frequency: 2 sessions per week (can be combined with easy runs)
• Volume: 100 ground contacts per session
• Intensity: Moderate: Focus on quick ground contact, not maximum height
• Timing: Avoid plyometrics on hard workout days or long run days
• Periodization: Higher volume in base phase, maintain during race season

Distance vs. Sprint Running

Distance runners: Focus on lower-intensity plyometric exercises for running like ankle hops, bounding, and skipping. Emphasize running economy.

Sprinters: Include higher-intensity plyometric exercises for running like depth jumps, single-leg hops, and explosive bounds. Emphasize power and speed.

Combining with Running Training

When incorporating plyometric exercises for running:

Base phase: 2 sessions per week, moderate volume

Build phase: 2 sessions per week, maintain volume

Peak/Race phase: 1 session per week, reduced volume

Recovery week: Skip plyometrics, focus on easy running

Always allow 24-48 hours between plyometric sessions and hard workouts.

Common Running-Specific Mistakes

Too much vertical focus: Plyometric exercises for running should emphasize horizontal power, not just vertical jump height.

Neglecting single-leg work: Running is a single-leg activity. Include plenty of unilateral plyometric exercises for running.

Overdoing volume: Running already stresses the body. Don't add excessive plyometric volume.

Poor timing: Don't do plyometric exercises on hard workout days. Schedule them on easy days or rest days.

Measuring Progress

Track your improvements:

• 5K/10K times: Monitor race performance
• Ground contact time: Measure with force plates or video analysis
• Stride length: Track changes in stride length at various speeds
• Running economy: Monitor heart rate at given paces

Integration with Running Training

Plyometric exercises for running work best when combined with:

• Strength training: Squats, deadlifts, single-leg work
• Running drills: Form drills, strides, hill sprints
• Flexibility work: Maintain mobility for proper running mechanics
• Core stability: Essential for force transfer and running efficiency

Benefits for Different Running Distances

Sprinters (100m-400m): Improve acceleration and top speed.

Middle distance (800m-1500m): Improve finishing kick and overall power.

Long distance (5K+): Improve running economy and reduce ground contact time.

The best plyometric exercises improve stride power and running economy. Focus on exercises that translate directly to faster times and more efficient running.