Will Plyometrics Make You A Faster Runner?

Drop jumps. Box jumps. Single-leg hops.

The message is often simple:

“Do plyometrics and you’ll become a better runner.”

But is it really that straightforward?

As physiotherapists and run specialists, this is one of the most common questions we’ve been asked recently, so let’s look at what the research actually says.

The evidence…

When reviewing the literature we have to look at the quality of the evidence available – much of the research particularly on ‘drop jumps’ to improve running performance has included very few participants and is considered weak evidence.

Luckily there are two good and up to date research papers available which give much better clarity on the questions around plyometrics and running economy.

And the message is clear – plyometrics alone have limited impact on running economy and speed. However, plyometrics alongside strength training (more specifically heavier lifting programs) can improve running economy. But mainly in well trained and more experienced runners.

Does This Mean Every Runner Should Be Doing Plyometrics?

In short, no.

One of the biggest misconceptions on social media is that plyometrics are a shortcut to better performance.

The reality is that the biggest improvements in running performance still come from:

Consistent training Appropriate mileage Qaulity workouts Recovery

The runners who seem to benefit most from plyometric training are generally those who are already well-trained. Why? Because they usually have the strength, tendon capacity and training history needed to tolerate higher-impact exercises.

There isn’t a universal strength benchmark before beginning plyometrics, but we strongly recommend developing a good foundation of lower-limb strength before progressing to higher-level jumping exercises.

This is particularly important because exercises such as single-leg hopping and drop jumps expose the Achilles tendon and calf muscles to higher peak loads than steady-state running.

So whilst these exercises can be excellent training tools, they also place greater demands on the muscles, tendons and joints.

So what do we recommend?

For most runners, especially beginners, the biggest improvements come from consistent training – gradually increasing your training volume and improving your aerobic fitness over time.

There is strong evidence that strength training improves running economy. And heavier resistance training (lifting 70 – 80% of your 1 rep max) show greater improvements than lighter resistance training.

But these improvements in running economy tend to become more important in more experienced runners with a higher VO₂max. There is less room to improve their aerobic system, so becoming more economical can have a larger impact on performance.

So our advice – build your aerobic base and improve your baseline run fitness and strength. Once your aerobic engine is more established and you have progressed to heavier resistance training you might want to then introduce some low level plyometrics to your training. For example, running drills are a nice and specific way to introduce these. Later stage exercises might then include drop jumps, single leg pogos etc. But we recommend you introduce these under guidance and with graded exposure.

In summary

The philosophy we follow at Podium Physiotherapy and in our run clinics is ‘the right thing, at the right time, for the right person’

Plyometrics have their place. And if you are reading this as an experienced runner who has consistently attended the gym then yes, plyometrics may be the next step for you.

But if you are an injury prone runner, newer to running or haven’t consistently attended the gym we would proceed with caution.

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Podium Physiotherapy is an RLS Partner. From gym injuries and running-related pain to shoulder, hip, knee and back problems, its highly specialist physiotherapists help active people recover from injury and perform at their best. With over 20 years of combined clinical experience, the team provides expert assessment, hands-on treatment and tailored rehabilitation programmes, plus a dedicated Running Clinic using slow-motion video analysis. Run Love Sprint members can find Podium Physiotherapy in RLS Rewards, along with an exclusive member offer.