When most runners think about training, they focus on mileage, intervals, and maybe some strength work. But if you’re not including plyometric exercises in your routine, you could be missing out on a powerful way to run faster, stronger, and more efficiently. Plyometrics, also known as "jump training," can give runners an edge by improving explosiveness, running economy, and injury resilience.

What is Plyometric Training?

Plyometric training involves dynamic, high-intensity movements designed to improve muscular power and speed. These exercises typically include jumping, hopping, bounding, and skipping drills that activate fast-twitch muscle fibres—the ones responsible for generating force quickly.

Why Should Runners Do Plyometrics?

1. Improve Running Efficiency

Plyometrics train your muscles, tendons, and nervous system to generate more power with less effort. This means you can run at the same pace while using less energy—perfect for longer races and fast finishes.

2. Boost Speed and Power

Want to sprint to the finish line or charge up hills? Plyometric exercises improve the ability to generate force quickly, helping you become a more explosive runner.

3. Strengthen Tendons and Joints

Plyometrics help improve tendon elasticity and joint stability, making you more resilient to common running injuries like Achilles tendinopathy and IT band issues.

4. Enhance Coordination and Balance

Jumping and hopping exercises challenge your balance and neuromuscular coordination, which is crucial for trail runners or those navigating uneven terrain.

5. Reduce Injury Risk

By strengthening muscles, tendons, and ligaments, plyometrics prepare your body to absorb and release force efficiently—reducing the likelihood of injury from repetitive running stresses.

Examples of Plyometric Exercises for Runners

Here are a few runner-friendly plyometric drills to add to your routine (once cleared by a coach or physio if you’re returning from injury):

• Jump Squats

• Bounding (long, exaggerated running steps)

• Skater Hops (side-to-side jumps)

• Single-Leg Hops

• Box Jumps (onto a sturdy platform)

• Ankle Hops (small, fast bounces on the balls of your feet)

💡 Tip: Start slow and focus on good form. Plyometrics are intense and should be done when you’re fresh—not at the end of a long run!

How I Incorporate Plyometrics into Coaching

As a running coach in Bristol, I help runners safely add plyometric training to boost performance and reduce injury risk. Every runner is different, so I create tailored plyometric routines that fit your experience, goals, and injury history.

🏃‍♂️ Want to add plyometrics to your training but unsure where to start? [Get in touch today] and let’s build a plan to make you a stronger, faster runner.