If you want to run faster, traditional strength training in the gym is only half the battle. You can have strong quads and glutes, but if your legs can’t apply that force quickly, it won’t translate to your pace on the road or trail.
That’s where plyometrics for runners come in.
Plyometrics train your nervous system and tendons to act like springs. By teaching your legs to absorb impact and bounce back off the ground faster, you decrease ground contact time and boost your overall running economy. In plain English: you use less energy to run the same speed.
If you’re ready to upgrade your running performance, here are 4 plyometric exercises worth adding to your weekly routine.
1. Double Leg Pogos
Think of this as the foundation of all plyometric training. It’s all about building stiffness in your ankles and lower legs.
- How to do them: Stand tall and keep your legs mostly straight—just a soft bend in the knees. Bounce up and down rapidly, driving mostly through your ankles and calves. Imagine the ground is burning hot so you want to spend as little time on it as possible.
- The running benefit: Great ankle stiffness acts like an energy return system every time your foot strikes the ground.
2. Lateral Pogos
This is a simple twist on the standard pogo that shifts the focus to side-to-side stability.
- How to do them: Set up just like a regular pogo, but rhythmically bounce a few inches to the right, then back to the left over an imaginary line or a crack in the pavement.
- The running benefit: Even though running is a forward motion, your hips and stabilizers need lateral strength to handle uneven terrain, absorb impact, and keep your stride aligned.
3. Single Leg Takeoff
Running is essentially a continuous series of single-leg hops. This movement builds raw power on one leg at a time.
- How to do them: Drive upward and forward off a single leg, extending fully through your ankle, knee, and hip while pumping the opposite knee. Land softly, gather your balance, and repeat (or switch legs).
- The running benefit: It directly mimics the single-leg propulsion phase of your running stride, helping you push off with more authority.
4. Explosive Bulgarian Split Squat
This takes a classic gym staple and turns it into a high-output power builder.
- How to do them: Get into a standard rear-foot elevated split squat. Lower yourself down under control, and then explosively drive up through your front foot so your front foot leaves the floor slightly. Land softly and flow right into the next rep.
- The running benefit: It hammers your quads and glutes under a heavy, dynamic load, which pays off big time when you’re powering up hills or kicking hard at the end of a race.
Why Plyometrics for Runners Matter in Your Program
You don’t need a massive volume of plyometrics to see results. In fact, more isn’t better here—quality is everything when implementing plyometrics for runners into a weekly schedule.
- When to do them: Always put plyometrics at the beginning of your workout after a good dynamic warmup, while your nervous system is completely fresh. Never do high-intensity jumps when you’re already tired.
- Frequency: 1 to 2 times a week is plenty.
- Volume: Keep it low. Aim for 2 to 3 sets of 5 to 8 reps for the single-leg takeoffs and split squats, or 20 to 30 seconds for the pogo variations.
Add these into your routine for a few weeks, and watch how much lighter and snappier your stride feels on your next hard run.
Ready to take your running health to the next level? Head over to Prehab to discover more expert routines, injury-prevention tips, and movement guides designed specifically for runners.
Disclaimer: This blog is intended for educational purposes only and should not replace individualized medical or nutrition advice. Always consult with a qualified healthcare provider or registered dietitian for recommendations specific to your needs and training goals.
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