Plyometrics for Runners: Do They Actually Improve the Running Economy?

Plyometrics for Runners: Do They Actually Improve the Running Economy?

Running faster isn’t the only way you can become a better runner. Plyometric exercises can help runners develop power, improve running economy, and become more efficient with each stride. 

What Are Plyometrics? 

Plyometrics are explosive exercises that involve quick stretches and contracting of muscles. Common examples of plyometrics include the following: 

• Pogo jumps
• Box jumps
• Broad jumps
• Skipping 
• Bounding

How Can Plyometrics Improve the Running Economy?

A running economy is the amount of energy you use to maintain a certain pace. A better running economy means you can maintain your pace while using less energy. 

Research suggests that adding plyometric training to a runner’s normal training may improve running economy. One study of highly trained distance runners found that nine weeks of plyometric training improved running economy by approximately 4% at 18 km/h, despite no significant improvement in VO2 max.

Another study found that runners improved their running economy after six weeks of plyometric training without significant changes in VO2 max. This suggests that plyometrics may help runners become more efficient without necessarily increasing their aerobic capacity.

More recent research supports these potential benefits, although the amount of improvement can depend on the runner and training program. A systematic review and meta-analysis found that plyometric training can improve running economy, although heavy resistance training produced a larger overall effect.

So, do plyometrics improve the running economy? Research suggests they can. Plyometrics shouldn’t replace your running or strength training, but they can be a useful addition to a well-rounded training program.

What Are the Best Plyometric Exercises for Runners? 

Runners of all levels can benefit from plyometrics. Here are some of our favorite foundational plyos to help improve running economy and performance. 

1. Pogo Jumps: improve ankle stiffness, which directly relates to running economy. 
   • 2-3 sets of 15-20 seconds
2. Bounding: Develop explosive forward force to build more power in your stride. 
   • 2-3 sets of 6-10 reps
3. Box Jumps: Develop explosive power while allowing you to focus on controlled landings 
   • 2-3 sets of 4-6 reps
4. Skater Jumps: These build single legged power in a horizontal orientation, helping to improve hip stability and ankle strength. 
   • 2-3 sets of 8-10 reps
5. Squat Jumps and Lunge Jumps: Similar to a bodyweight squat or Lunge, but with an explosive jump in the concentric (upwards) phase. These help to build explosive power and eccentric utilization. 
   • 2-3 sets of 6-10 reps 
6. Skipping (A-Skips, B-Skips, C-Skips): Improve coordination, rhythm, and elastic strength 
   • 2-3 sets of 20-30 meters

When Should You Do Plyometrics?

The best time to do plyometrics is when your legs are fresh, thus after a warm-up or before a running workout/lift session. For most runners, 1-2 sessions per week of plyometrics is recommended. As you progress through the jumps, you can gradually increase the difficulty. 

Need Help From a Coach?

From 5k to 100 mile ultramarathon, PRG’s coaching team has nationally certified coaches with experience to help you reach your trail running, road running, and cross country running goals. Book a free Run Coaching Consultation online at www.performancerungym.com/run-coaching 

Sources

Saunders, P. U., Telford, R. D., Pyne, D. B., Peltola, E. M., Cunningham, R. B., Gore, C. J., & Hawley, J. A. (2006). Short-term plyometric training improves running economy in highly trained middle and long distance runners. Journal of Strength and Conditioning Research, 20(4), 947–954.

Turner, A. M., Owings, M., & Schwane, J. A. (2003). Improvement in running economy after 6 weeks of plyometric training. Journal of Strength and Conditioning Research, 17(1), 60–67.

Eihara, Y., Takao, K., Sugiyama, T., Maeo, S., Terada, M., Kanehisa, H., & Isaka, T. (2022). Heavy resistance training versus plyometric training for improving running economy and running time trial performance: A systematic review and meta-analysis. Sports Medicine – Open, 8, 138.

Ramírez-Campillo, R., et al. (2024). Effect of strength training programs in middle- and long-distance runners’ economy at different running speeds: A systematic review with meta-analysis. Sports Medicine.