Have you hit a plateau with your training? Do you want to run faster? Plyometrics are the key to being a better runner! Plyometric training enhances running speed by improving neuromuscular efficiency, muscle-tendon elasticity, and overall force production. These physiological adaptations occur through the Stretch-Shortening Cycle (SSC), neural adaptations, and improvements in muscle stiffness and power output.
How do plyometrics actually work?
1. Stretch-Shortening Cycle (SSC)
The SSC is the key mechanism behind plyometric training. It involves three phases:
- Eccentric (Stretch) Phase – The muscle lengthens while absorbing force (e.g., landing from a jump).
- Amortization (Transition) Phase – The brief pause between stretching and contraction, where elastic energy is stored.
- Concentric (Shortening) Phase – The muscle contracts forcefully, using stored energy for propulsion (e.g., pushing off the ground).
Why it makes you faster:
- A more efficient SSC reduces ground contact time, meaning you can generate force and propel yourself forward more quickly.
- Enhanced SSC efficiency allows runners to recycle energy from foot strikes, improving running economy and reducing fatigue.
Research Insight:
A study in the Journal of Strength and Conditioning Research found that 6 weeks of plyometric training significantly improved running economy and 5K race times in trained distance runners.
Improvement in Running Economy After 6 Weeks of Plyometric Training,” authored by A.M. Turner, M. Owings, and J.A. Schwane. Published in the Journal of Strength and Conditioning Research in 2003
2. Neural Adaptations: Faster and More Powerful Muscle Activation
Plyometrics enhance neuromuscular efficiency, meaning the brain and muscles communicate more effectively. There are three physiological processes involved:
- Increased motor unit recruitment – More fast-twitch muscle fibers (Type II) are activated, leading to quicker, more powerful strides.
- Improved rate of force development (RFD) – The speed at which muscles generate force increases, allowing for explosive takeoffs with each stride.
- Reduced co-contraction – Plyometrics helps the body eliminate unnecessary muscle activation, allowing for smoother, more efficient movement.
Why it makes you faster:
- More efficient neuromuscular signaling allows you to exert more force in less time with each foot strike.
- Faster force production translates to quicker strides and improved acceleration.
3. Improved Muscle-Tendon Stiffness & Elasticity
The stiffness of muscles and tendons plays a crucial role in force transmission.
Keep in mind that we often hear the term “stiffness” being associated with feelings of muscle tightness, lack of mobility or poor range of motion. In this context, muscle-tendon stiffness is actually a good thing.
- Plyometrics increases tendon stiffness, particularly in the Achilles tendon, which allows for better force transfer during push-off.
- Stiffer tendons store and release energy more effectively, improving stride efficiency and reducing wasted energy.
Why it makes you faster:
- A stiffer Achilles tendon functions like a spring, allowing for a more powerful rebound effect with each step.
- This enhances stride length and cadence, crucial factors for running speed.
Research Insight:
A study in the European Journal of Applied Physiology found that increased Achilles tendon stiffness after plyometric training led to improved running efficiency in middle-distance runners.
The effect of plyometric training on distance running performance,” authored by R.W. Spurrs, A.J. Murphy, and M.L. Watsford. Published in the European Journal of Applied Physiology in 2003
4. Increased Fast-Twitch Fiber Contribution
Plyometric training preferentially targets Type II (fast-twitch) muscle fibers, which are responsible for explosive power and sprinting ability.
- Type II fibers contract faster and with more force than Type I (slow-twitch) fibers, making them crucial for sprinting and faster running speeds.
- While endurance running primarily relies on slow-twitch fibers, plyometric training increases the recruitment of fast-twitch fibers, improving speed.
Why it makes you faster:
- More active fast-twitch fibers mean a stronger, more explosive push-off with every step.
- Even endurance runners benefit, as fast-twitch fiber recruitment helps with surges, finishing sprints, and hill running.
Research Insight:
A study in the Journal of Sports Sciences found that plyometric training enhanced sprint performance by increasing fast-twitch muscle fiber activation.
The Effects of Plyometric Training on Sprint Performance: A Meta-Analysis
Published in February 2012 in The Journal of Strength and Conditioning Research
5. Reduced Ground Contact Time & Better Running Economy
Running speed depends on how much force you apply to the ground and how quickly you do it.
- Plyometrics trains the body to produce maximum force in minimal time, reducing ground contact time.
- Shorter ground contact means less deceleration and more efficient forward motion.
- Improved running economy (less oxygen used at a given speed) allows runners to sustain higher paces for longer.
Why it makes you faster:
- More force in less time = greater speed per stride.
- Less wasted energy with each footstrike leads to better endurance and efficiency.
Research Insight:
A Journal of Applied Physiology study found that elite distance runners with lower ground contact times had better running economy and race performance.
A study published in the Journal of Strength and Conditioning Research in 2024 titled “Longer Ground Contact Time Is Related to a Superior Running Economy in Highly Trained Distance Runner
Summary: Why Plyometrics Makes You a Faster Runner
| Physiological Mechanism | How It Improves Speed |
|---|---|
| Stretch-Shortening Cycle (SSC) | Faster, more powerful strides with less energy loss |
| Neuromuscular Adaptations | More force in less time, improving acceleration |
| Tendon Stiffness & Elasticity | More energy return from foot strikes, reducing fatigue |
| Increased Fast-Twitch Fiber Activation | Greater sprint and finishing power |
| Reduced Ground Contact Time | Less braking force, more efficient propulsion |
So, how do we put it into practice?
1. Learn to Absorb Force
If you’re new to plyometrics it is important that you start by learning how to absorb force by practicing landing drills such as tall-to-shorts and altitude landings off a small height. Focus should be on landing with a soft bend in the hips and knees but not down into a deep squat.
2. Learn to Produce Force
Once you are confident and comfortable with landing drills and absorbing force, it’s time to introduce some low amplitude options such as pogo jumps. These can initially be completed with assistance from a resistance band before progressing to bodyweight. Focusing on short ground contact time is the priority here. Box jumps to a low height will also be a great way to focus on the concentric component of plyometrics. This phase can take weeks, months or years to master so don’t rush this process.
3. Bring it All Together
Now that you’re comfortable absorbing and producing force, we can piece it all together with an integrated jump. Something like a depth jump where you stand on a small step, land on the ground with two feet and instantly jump up. This is an advanced movement and something that should be guided by an Exercise Physiologist or Physiotherapist to ensure it is done safely.
Takeaway:
If you want to run faster, more efficiently, and with greater power, incorporating plyometrics into your training is essential. It trains your muscles, tendons, and nervous system to work together for explosive, efficient, and faster running—whether you’re a sprinter or a long-distance athlete.
Plyometrics for Runners: Frequently Asked Questions
How long before I see results from plyometrics?
- 4-6 weeks of consistent plyometric training improves running economy, speed, and power.
What are the best plyometric exercises for runners?
- This depends on your training & injury history as well as your current training phase and goals. Some of our favourites include pogo jumps, box jumps and single leg bounding.
When should I do plyometrics?
- Plyometrics can be down prior to your heavy strength training or on their own. Ideally we seperate our runs and plyometrics by at least 6 hours to allow adequate recovery. It is important to complete them while you are fresh (not straight after a run) to get the proper adaptations.
How to plyometrics make me faster?
- Plyometrics improve neuromuscular coordination and leg stiffness, faster rate of force development and reduced ground contact time. This means we are able to run more efficiently, utilising less energy, creating faster and more powerful strides.
Can plyometrics cause injuries?
- Plyometrics are a demanding activity and require a lot of output from your lower leg. Just like any running-related injuries, doing too much, too soon often contributes to an increased injury risk. If you progress too quickly, have too many ground contacts, have a high training load or previous injury history you could potentially be at risk of injury. It is important to speak to a health professional about an appropriate starting point – reach out to us and we can assess where you’re at and provide an individualised plyometrics program!
Plyometrics for Runners – Central Performance Sydney / Surry Hills
If you are looking to improve your running performance, plyometrics might be just what you need. Click below to ask a question or to book your first Exercise Physiology appointment online.
