Training Tip: Why Runners Should Add Plyometrics

If you want to run faster, feel more powerful, and reduce injury risk, plyometrics may be the missing piece in your training plan.

Plyometrics are explosive exercises that train the body to quickly store and release energy through what’s called the stretch-shortening cycle. For runners, this directly translates to improved running economy—meaning you use less energy with each stride. A 2023 study found that just five minutes of daily hopping improved running economy in amateur runners. A 2024 meta-analysis further confirmed that plyometrics significantly benefit runners training at paces slower than 7.4 mph (12 km/hr).

Plyometrics also improve speed and power. These drills increase rate of force development and activate fast-twitch muscle fibers, helping with sprint finishes, hill running, and overall race performance. In one study, runners improved their 3K times by 3% after a 10-week plyometric program.

Beyond performance, plyometrics build resilience. The dynamic loading strengthens tendons, ligaments, and bones, improving joint stability and potentially reducing risk of stress fractures and knee injuries. They also enhance proprioception and neuromuscular control, helping you maintain better form and absorb impact more efficiently.

You may also notice smoother mechanics. Explosive drills can reduce ground contact time, improve stride efficiency, and enhance coordination across multiple planes of motion—key factors for powerful, efficient running.

Examples of Plyometric Exercises for Runners:

  • Double-leg pogo hops

  • Single-leg hops (forward or in place)

  • Box jumps or step jumps

  • Bounding

  • Lateral skater hops

  • Jump lunges

To get started, build a base of strength first. Begin with low-volume, low-impact drills and progress gradually. Most runners benefit from 1–2 plyometric sessions per week with adequate recovery between workouts.

At Oregon Running Clinic, we help runners incorporate plyometrics safely based on their strength, injury history, and training goals. If you’d like guidance on adding explosive training to improve performance and durability, schedule an appointment with our team today.

Charlotte Spangler