Unleashing Speed: The Impact of Plyometrics on Running Performance

Running is an art that requires not just endurance and stamina but also power and agility. Plyometric training, a type of exercise that involves rapid and powerful movements, has been increasingly recognized for its benefits in improving running performance. In 2015, a pivotal study by Ronnestad highlighted the significant impact of plyometric exercises on runners' performance. This blog delves into the essence of plyometrics and how Ronnestad’s research can be applied to elevate your running game.

Understanding Plyometrics
Plyometrics, often known as "jump training" or "plyos," involve exercises that aim to increase both speed and power. This form of training capitalizes on the stretch-shortening cycle of the muscles, leading to improved muscular explosiveness. For runners, this translates to faster and more powerful strides.

Ronnestad’s 2015 Research: A Game-Changer
In 2015, Ronnestad conducted a study that became a cornerstone in understanding the benefits of plyometrics for runners. The research involved athletes incorporating plyometric exercises into their training and observing the outcomes on their running performance.

Key Findings:

Improved Running Economy: Athletes showed a significant improvement in their running economy, which means they used less energy to maintain the same pace.

Increased Strength and Power: Plyometric training led to increased leg strength and power, contributing to better performance, especially in sprints.

Enhanced Endurance: Surprisingly, the study also suggested improvements in endurance, potentially due to more efficient muscle utilization.

Implementing Plyometrics in Running Training

Starter Exercises:

Box Jumps: Jump onto and off a sturdy box or platform, focusing on soft landings.

Bounding: Take exaggerated, powerful strides as you run, focusing on the push-off and airborne phase.

Skipping for Height: Skip with a focus on achieving maximum height with each skip.

Training Tips:

Frequency: Incorporate plyometric sessions 1-2 times per week, ensuring adequate recovery time.

Progress Gradually: Start with lower intensity exercises and gradually increase intensity and volume.

Quality Over Quantity: Focus on the quality of each jump or movement rather than the number of repetitions.


Safety and Precautions

While plyometrics offer significant benefits, they also come with a risk of injury if not performed correctly.

Warm-Up Thoroughly: Always start with a dynamic warm-up to prepare your muscles.

Use Proper Form: Pay attention to technique to minimize the risk of injury.

Listen to Your Body: If you feel pain (other than typical muscle soreness), it’s crucial to rest and, if necessary, seek medical advice.

Conclusion

Ronnestad's 2015 research provides compelling evidence for the inclusion of plyometric training in a runner’s regimen. Whether you're a sprinter looking to improve your explosiveness or a distance runner seeking better efficiency, plyometrics can be a valuable addition to your training. Embrace the power of plyometrics and watch as your running performance leaps to new heights!

Running is an art that requires not just endurance and stamina but also power and agility. Plyometric training, a type of exercise that involves rapid and powerful movements, has been increasingly recognized for its benefits in improving running performance. In 2015, a pivotal study by Ronnestad highlighted the significant impact of plyometric exercises on runners' performance. This blog delves into the essence of plyometrics and how Ronnestad’s research can be applied to elevate your running game.

Julia Aimers
CSEP Clinical Exercise Physiologist
CSEP High-Performance Specialist

Certified Triathlon, Cycling, Yoga and Swimming Coach
USA Cycling Level 2 Coach
Training Peaks Accredited Coach