Why Runners Need Plyometrics

Most runners think plyometrics are only for sprinters or team-sport athletes.

But if you run — you already use plyometrics every time your foot hits the ground.

Each stride is a rapid stretch and rebound through the ankle, knee, and hip. Plyometric training simply helps you get better at that process.

Here’s why it matters:

1. Plyometrics improve running efficiency

Well-chosen plyometrics train your tendons and muscles to store and release energy more effectively.

That means less energy wasted per step and more bounce for the same effort — especially noticeable at faster paces.

2. They increase stiffness where runners need it

Running performance relies heavily on ankle and lower-limb stiffness.

Plyometrics strengthen the tendons (like the Achilles) to handle load better, improving force transfer and stride economy.

3. They reduce injury risk (when progressed properly)

Gradual plyometric exposure prepares tissues for the high-impact forces of running.

This can lower the risk of common issues like Achilles tendinopathy, shin pain, and knee problems.

4. They make you faster without just “running more”

Plyometrics improve force production and ground contact time — two key factors in speed — without adding extra mileage.

The key is dosage and progression.

Low-volume, well-timed plyometrics (1–2 sessions per week) go a long way for runners.

You don’t need crazy volume.

You need simple, progressive, and specific work.

Run strong. Run bouncy.

Train smart.