Training Power and Plyometrics for Runners

When we look at running mechanics, we look at a number of biomechanical variables that could indicate performance inefficiencies or injury risk. Research has shown that the fastest runners have the following 3 things: 1) shorter strides/higher cadence, 2) short ground contact times and 3) leg stiffness in foot strike. That sound’s very physics-y so let’s break it down into how you can apply it in your strength and conditioning and run training.

C A D E N C E

Cadence is how quickly you turn your legs over resulting in a higher number of foot strikes in a given amount of time. It’s simple, when your foot is on the ground is when you’re performing the act that propels you forward. So it’s reasonable to see that the more times you can contact the ground, the more you can apply force forward. The other piece of this is braking forces. When your foot lands further in front of your body with a longer stride and less flexion at your knee, you’re getting more braking forces that slow you down.

The solution - work on leg turnover and stride length, yes. But also - strength and power. Each foot strike in running creates a force 3-4x your body weight. Your legs and quads are thus asked to absorb and unload that force when you land on an appropriately flexed knee each time. They will have a much easier time accepting that load when strong and plyometrically trained.

G R O U N D C O N T A C T T I M E

So we want a high amount of foot contacts in a given amount of time. But more importantly, we need those contacts to be short, quick and powerful to get off the ground and propel forward. Research has shown that short ground contact times of course make you faster but also reduce running economy which is massively important for our longer distance runners too. Therefore we have to train to be strong but with as much speed as possible (AKA power).

The solution - this is where incorporating strides of fast running into your running training. Adding strides or fast speed running into your run workouts will train this power. Also - power and plyo training! (there’s a theme here). Read more on how below.

L E G S T I F F N E S S

I’ll spare too much biomechanics and physics on what leg stiffness means and how it works and leave it at this. Stiffness of muscles and tendons that correlate to this is achieved with proper heavy lifting and plyo training!

T R A I N I N G P O W E R

If you remember your high school physics days, Power = force divided by time. The fastest runners are those who can apply the most amount of force into the ground the fastest to propel them forward. The force in this equation = your capacity for pure strength output and the time is how fast you can apply that strength. This once again highlights the importance of a proper strength & conditioning routine for runners.

To gain that max force output - you have to lift heavy weights (we’re not talking powerlifter level weights, but definitely more than those 5 lb dumbbells you have at home)

To apply it fast - we have to incorporate power and plyometrics. Power being taking those heavier weights and moving them fast and plyometrics training the lower intensity repetitive aspect of running.

While this is extra important for sprinters and short distance running, it is still an important piece for longer endurance events and running economy. Just the same way we incorporate training of various cardiovascular systems into our run programming with the occasional track workout, we emphasize the strength for that workout by training power.

How to work power/plyo’s into your regimen:

Heavier weight training with power focused rep/set/load scheme

Exercises like squats, steps ups, deadlifts
- Using heavier weights but not maxed out
- Perform quickly for 5-8 reps x 4 sets (this is a little higher rep than you’ll see for power training but adjusted slightly for the sport of running being very repetitive and low load)

Add bands to your exercises!
- Adding banded resistance to your exercises is a great way to increase eccentric loading and focus on power as the resistance gets harder at the top thus demanding more speed and momentum
Power up your accessory muscles too
- Don’t forget the importance of the calf in propelling you forward. Load those easy heel raises up with weight, shoot up fast and return down slow and controlled

2. Lower load plyometric training

Plyo’s are a vital piece of performance training for runners. It increases or springiness making us more economical, powerful and resistant to injury. With all plyo’s you should emphasize quickness in transitioning off the ground.
- High amplitude plyos’s - things like squat jumps, box jumps and depth jumps that work the entire lower extremity train your stretch shortening cycle and shock absorbing capacity
- Low amplitude plyo’s - smaller quicker work aimed more at pop and power from feet and calves help build stiffness and strength in the tendons and lower leg

3. Strides, sprints & hills

Strides and sprints worked into your training helps trains this explosiveness and this will pay off even for the longer distance runner
Hill workouts train leg strength and power specific to running, especially those short reps on a steeper climb