Plyometrics for Runners

By Brittney Feivor, PT, DPT.

What are they?

Plyometrics are exercises such as jumping, hopping and bounding that have a goal of producing the greatest amount of force in a short period of time to maximize power output and elicit a neuromuscular stimulus 

Benefits

Endurance performance is affected by several variables including VO2max, lactate threshold, and running economy.  Loading tendons and muscles, along with stimulating the neuromuscular system with plyometrics, helps to optimize stretch shortening cycle resulting in faster muscle contraction, improved muscle coordination, greater musculotendinous stiffness and activation of motor units improving running economy.  In research studies, an improved running economy is often assessed with force plate measurements of double leg and single leg jumps and correlated with a reduction in time pre vs. post intervention running time trial.  Several research studies have shown up to 4% improvement in time trial results post intervention for the plyometric group compared to the control group who saw no improvement or decreased performance.  

Dosage

• 1-2 times per week in conjunction with other strength and mobility exercises 
• 4-8 weeks depending on stage in running training cycle and experience level; Many research studies utilized a 6 week program to achieve neuromuscular benefit 
• Overall, number of foot contacts matters and is important to keep track of.  Seek out the help of a PT for a progressive plan to ensure you are not setting yourself up for injury
  • One mile of running on average consists of 1,500 foot contacts (750 per foot)
  • A typical session will consist of about 40 foot contacts as this is approximately the point where bone becomes desensitized to the stimulus 
  • There are several well-recognized return to run plyometric programs that consist of about 470 foot contacts per side by the end of the program to demonstrate that a runner has properly prepared tendons and ligaments for the impact of running 

When to seek professional guidance 

• When beginning a new program
  • Just as with integrating a new running program, “too much, too soon” with plyometrics can also lead to injury such as tendonitis and muscle strains when not progressed appropriately.  A physical therapy can assess the amount and type of plyometrics that are appropriate for your level of training and experience to complement your running.  
• Injury rehab
  • Injuries, such as Achilles and patellar tendon pathology, require progressive loading to improve tendon stiffness and ability to withstand the impact of running.   One study showed that the affected Achilles demonstrated a worse performance in drop countermovement jump height, which was significantly associated with differences in Achilles tendon peak forces and average loading rates during running, even when the Achilles was no longer symptomatic.  Plyometrics can help correct these side to side deficits.  However, another study showed that different types of plyometrics load the plantarflexor group in different ways.
  • A-skip and ankle bounces produced a lower peak force and power generation than running, and may be appropriate for initial stages of rehab, but not enough for progressive overload in later stages
  • Hurdle jumps result in a high soleus load, but low gastroc output.  The soleus is more of a slow twitch, endurance muscle and necessary for distance running
  • Bounding produced the highest strain on all plantarflexors, and would likely be most appropriate for later stages of rehab 
  • Plyometrics can be part of bone stress injury rehab when properly dosed creating an excellent stimulus for bone remodeling when programmed appropriately by your physical therapist. The fast and strong muscle contractions generated in plyometrics impart a “bending” force through certain bones.

Conclusion

Plyometrics can be a beneficial supplement to your running program to reduce injury risk, improve running economy, and improve running performance.  However, it is important to use caution and seek guidance when starting a new program, coming back from injury, or experiencing pain with exercise.  

References:

Blagrove RC, Howatson G, Hayes PR. Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Med. 2018 May;48(5):1117-1149. doi: 10.1007/s40279-017-0835-7. PMID: 29249083; PMCID: PMC5889786.

Corrigan, P., Hornsby, S., Pohlig, R. T., Willy, R. W., Cortes, D. H., & Silbernagel, K. G. (2022). Tendon loading in runners with achilles tendinopathy: Relations to pain, structure, and function during return‐to‐sport. Scandinavian Journal of Medicine & Science in Sports, 32(8), 1201–1212. https://doi.org/10.1111/sms.14178

Ramírez-Campillo, Rodrigo1; Álvarez, Cristian2; Henríquez-Olguín, Carlos3; Baez, Eduardo B.4; Martínez, Cristian5; Andrade, David C.6; Izquierdo, Mikel7. Effects of Plyometric Training on Endurance and Explosive Strength Performance in Competitive Middle- and Long-Distance Runners. Journal of Strength and Conditioning Research 28(1):p 97-104, January 2014. | DOI: 10.1519/JSC.0b013e3182a1f44c

Saunders, Philo U.1,4; Teleford, Richard D.2; Pyne, David B.1; Peltola, Esa M.1,2; Cunningham, Ross B.3; Gore, Chris J.1; Hawley, John A.4. SHORT-TERM PLYOMETRIC TRAINING IMPROVES RUNNING ECONOMY IN HIGHLY TRAINED MIDDLE AND LONG DISTANCE RUNNERS. Journal of Strength and Conditioning Research 20(4):p 947-954, November 2006. 

Spurrs RW, Murphy AJ, Watsford ML. The effect of plyometric training on distance running performance. Eur J Appl Physiol. 2003 Mar;89(1):1-7. doi: 10.1007/s00421-002-0741-y. Epub 2002 Dec 24. PMID: 12627298.

Trowell D, Fox A, Saunders N, Vicenzino B, Bonacci J. A comparison of plantarflexor musculotendon unit output between plyometric exercises and running. J Sci Med Sport. 2022 Apr;25(4):334-339. doi: 10.1016/j.jsams.2021.11.037. Epub 2021 Nov 10. PMID: 34844896.

Turner, Amanda M.; Owings, Matt; Schwane, James A.. Improvement in Running Economy After 6 Weeks of Plyometric Training. Journal of Strength and Conditioning Research 17(1):p 60-67, February 2003.