Last month we highlighted the importance of strength training for runners and showed some of our go to exercises to improve running based strength. While research studies have showed strength training to be very effective in improving running economy and lowering injury risk, as PTs we advocate for the use of plyometrics to also enhance running performance.
When we perform a running analysis at Imagine Performance Therapy, we look at everything from stationary strength, isolated landing mechanics and your running form in real time. Over the course of a run, if there are deficits in how you land and take off, those deficits can lead to unnecessary stress in the long term, which could result in a stress related injury.
Based on our running analysis, we often prescribe a variety of plyometric or more ballistic strength movements for our athletes to incorporate into their weekly training outside of their runs. The goal of these exercises is to help our runners practice their landing and take off phases of running without the pressure of overthinking during their training runs. Our focus with this prescription is running performance and proficiency. If we can perfect our landing and take off position with isolated practice, the goal is for that to translate out on the trail, road or track.
Running in itself is a plyometric based movement. When prescribing plyometrics for our running athletes, we want to keep a few things in mind. First and foremost what is their current mileage like? Our plyometric work should not add a drastic amount of repetitive loading that they are already getting during their training runs. Secondly, we want to make sure we address pain associated with landing or take off first before we add in plyometrics that focus on fine tuning these phases of running. Last but not least, we want to be mindful of where we program these plyometrics in. It may be appropriate to have them work on them as part of their pre-run warm up, during their cross-training sessions or even programmed into their strength sessions. When they occur in the athletes training plan is often unique to the athlete and focused on where the practice serves them best.
Check out below some of our favorite plyometric based exercises we give out athletes to improve running performance!
Pogo Variations
Skipping Variations
Box Jump Variations
If you are interested in learning more about how plyometrics may enhance your running performance and optimize your training, schedule a call with us by clicking HERE. We would love to help you reach all your running goals!
