What are plyometrics?
Plyometrics are jumping or hopping exercises that train muscle, build bone, and strengthen connective tissue. But, like any complicated movement involving running and health, there are some things we know and some bad myths out there! In this blog, we’ll discuss how plyometrics can help a runner become more efficient, strengthen their bones and, reduce their risk of certain injuries. We’ll show you the best plyometric exercises for runners and also explain the major problem with most of the plyometrics routines you can find online. Hint: most of them are ineffective and potentially unsafe for one major reason!
P.S. Have you seen those videos of the famous Kenyan marathoners doing what looks like Jazzercise on Instagram?? Thankfully, that’s not Jazzercise, it’s plyometrics!
Can plyometrics improve my running?
Plyometric exercise can definitely improve your running economy, especially if you’re an avid runner. Studies like these three (study, study) show that plyometrics programs can improve running economy at fast paces by as much as 4%! That’s as good or better than a pair of supershoes, and the IAAF will never ban plyometrics! Interestingly enough, the runners studied got better not because they got more aerobically fit, but because jump training improved their muscles’ ability to support the demands of running fast.
Plyometrics also build bone
Bones get stronger when you put a lot of load through them quickly. They recognize that work and get stronger so they can better handle those kinds of forces next time. Runners often think, “wait, I jump and hop and bound from foot to foot when I’m running, doesn’t that build bone?” Interestingly enough running does strengthen bones, but it does so far slower than plyometric exercise routines. You can get the same benefit from a few weeks of plyometrics that you’d get from many months of running. Jumping and hopping are the best ways to quickly and heavily stress bone so as to strengthen them. You can nerd out on how bones respond to stress here (study, study)
And you don’t have to do much…
Most plyometric routines you can find on the internet or in the Running Magazines have way way way too many jumps. Bone loves jumping, but only responds to the first 20-40 times you stress it (study, study). After that, more jumps likely increase injury risk rather than increasing strength. Main point: a little goes a really long way and plyos should never be underestimated.
How to add plyometrics to your training
We always recommend starting slowly and allowing ample recovery time between sessions whenever you try a new form of exercise. Jump training stresses the body, but the right quantity of stress is a net positive! If, for example, you follow a hard day – easy day system of running, try a short plyometrics routine after a hard workout or long run, then give your body ample time to recover. Building to two plyometric sessions per week, might help you run faster, more efficiently, and can strengthen your bones.
The Best Plyometric Exercises for Runners
Here are our 3 favorite plyometric exercises. They’ve been shown to be some of the most osteogenic (bone building 
) out there!
Exercise 1: Lateral Hops
Why it works: this is the single most bone building exercise in the business. Side to side movements also keep us athletic while improving our muscle strength and explosiveness.
Exercise 2: Box Jumps
Why it works: a soft landing actually leads to INCREASED positive stress through the bone, so land softly and quietly!
Exercise 3: Pogo Jumps
Why it works: they may look simple, but the right amount can build more bone than lifting weights.
To get a routine of plyometric exercises with the appropriate number of jumps to maximize bone building, muscle strengthening, and running economy, try the Recover Athletics App!
Want to learn more about Recover Athletics and our mission to help the world run injury free? Meet our team here