Asheville Runners: Why Plyometrics Can Help Your Running

Plyometrics can be a game-changer for runners. Plyos can help improve speed, power, and efficiency while reducing the risk of injury. At Outshine Physical Therapy and Fitness, we help Asheville runners get out of pain, improve mobility, and develop well rounded cross training programs (strength and plyometric training). Read below to learn about plyometrics and how they can help your running!

First off, what is a plyometric anyhow???

Plyometrics are fast and explosive movements that are typically bodyweight. One of the more common examples is jumping variations. The ability to move quickly with plyometrics comes from active lengthening and then active shortening of the muscles as it uses the stored-up energy. This is called the stretch-shortening cycle. It is a complex mechanism, but max power performance has been shown to improve from training that includes rapid stretch-shortening cycle movements (aka plyometrics!). Learn more on stretch-shortening cycles here.

Benefits of Plyometrics for Runners:

1. Increases explosive power – Helps with sprinting, acceleration, and hills.

2. Reduces injury risk – Builds durability in tendons, ligaments, and stabilizer muscles.

3. Boosts coordination and agility – Improves neuromuscular control for better stride mechanics.

4. Improves running economy – Enhances muscle efficiency for better endurance.

How to Add Plyometrics to a Running Routine

Start with a Warm-Up

Make sure you are warmed up before performing plyometrics. A good dynamic warm-up and 5-10 minutes of light to moderate cardio of your choice would be good before plyometrics.

Here are some plyos we really like for runners. The version that is best for you depends though. It depends on your experience, whether you are dealing with any pain/injury, and what phase of training you’re in.

Beginner Plyos (Great for new runners, those new to plyos, or those returning after an injury)

• Jump Rope – Builds foot speed and endurance.

• Line Hops – Small ankle bounces forward/back and left/right.

• Bounding – Exaggerated running strides to build power.

  
  

Intermediate Plyos (For more experienced runners)

• Squat Jumps – Trains explosive hip and leg power.

• Lateral Skater Jumps – Strengthens stabilizer muscles to prevent injury.

• Broad Jumps – Improves max forward explosiveness.

  
  

Advanced Plyos (For runners looking to maximize speed)

• Box Jumps and Depth Jumps – Teaches maximum force production.

• Single-Leg Hops – Develops single leg power and force.

• Alternating Lunge Jumps – Trains lower body strength and power.

 How to Incorporate Plyos into Your Training:

Use Proper Progression

• Start with 1-2 sessions per week and 3-4 sets of 4-6 reps per exercise. Beginner plyos on both legs can have much higher volume (like 30-60+ reps) but more advanced plyos like box jumps or alternating lunge jumps should be done with much lower reps listed above.

• Focus on quality over quantity – explosive, controlled movements.

• Gradually increase difficulty as strength and coordination improve.

Use Plyos at Strategic Times to Help Running:

To get the most out of plyometric training, integrate them strategically:

• Before a speed workout (e.g., hill sprints or track intervals).

• On strength training days to complement weightlifting.

• After an easy run for neuromuscular activation.

Prioritize Recovery

Plyometrics are high intensity. Give muscles and joints time to recover by spacing them out in the training schedule. Plyometrics can be used 1x/week or skipped if needed during high volume mileage weeks or during a taper. As most things though, it’s best to stay consistent as much as possible which might mean that you just stick to something simple like jump roping once a week for 2-3 rounds of 30”.

Final Tips

• Maintain good form – land softly to reduce impact.

• Keep rest periods between sets to allow for full power output.

• Gradually progress intensity to prevent overuse injuries.

  
  

By adding plyometrics smartly, runners can develop more powerful strides, better efficiency, and increased resilience on the road or trail.

Reach out to use at Outshine Physical Therapy and Fitness to see how we can help you improve your running in Asheville, NC. We help runners get out of pain, improve mobility, and develop well rounded cross training programs (strength and plyometric training).

Schedule your call below!

Sincerely,

Dr. Sieara

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