PLYOMETRICS: THE SECRET WEAPON FOR STRONGER, FASTER RUNNING? 

Published: 04/09/2026 | By: Kate Hutchinson

Think plyometrics are just for sprinters and gym fanatics? Think again. Our ambassador Kate Hutchinson has been adding explosive jumps and hops to her training for years – and she’s noticed a difference not just in HYROX, but in her running too. From running faster and more efficiently to building strength and resilience, Kate explains why a little bit of jumping could make a big difference to your training. 

So, What Exactly Are Plyometrics? 

In short, plyometrics are explosive, jump-based exercises that use what's known as the stretch-shortening cycle. While that sounds technical, the concept is actually pretty simple. 

When you quickly load a muscle before immediately contracting it, your body can produce more force. Think about dipping slightly before jumping into the air. That rapid stretch stores elastic energy which is then released during the jump itself. 

Plyometric training has its roots in athletics, where sprinters and jumpers have used explosive exercises for decades to improve performance. More recently, however, plyometrics have become a staple of mainstream fitness, strength and conditioning programmes, and endurance sports. 

Plyometrics challenge the body's fast-twitch muscle fibres, improve muscle elasticity, and train the nervous system to produce force more quickly. Whether you're trying to sprint faster, run a PB over 5km, improve your marathon performance, or move more efficiently through a Hyrox race, plyometric training can help. 

Why Plyometrics Could Make You a Better Runner 

If you've spent any time around runners recently, you've probably noticed that everyone seems to be doing some form of plyometric training. Track athletes have been using it for years, but it's becoming increasingly common among distance runners too. 

I've gradually added more plyometrics into my own training over the last few years, initially because of Hyrox, but I've ended up seeing just as many benefits in my running. It's difficult to measure exactly how much improvement comes from one thing, but I definitely feel more powerful when I run and more efficient late in races when fatigue starts to creep in. 

The science backs this up too. Research has consistently shown that plyometric training for runners can improve power output, running economy and overall running performance. The benefits aren't limited to elite athletes either. Whether you're chasing a 5km PB, training for your first marathon or simply trying to become a stronger runner, plyometrics can help. 

One area where plyometrics can make a noticeable difference is stride length. Essentially, they help you produce more force every time your foot hits the ground. The more force you're able to generate, the more distance you can cover with each stride without having to work harder. It's not about over-striding, it's about becoming more powerful and making each step count a little bit more. 

They can also help reduce ground contact time. That's simply the amount of time your foot spends on the floor with each stride. When you watch really fast runners, one thing that stands out is how quickly they seem to bounce off the ground. Plyometric exercises train that same quality by teaching your muscles and tendons to absorb force and then release it quickly. 

Step frequency, or cadence, can improve too. Because plyometrics train your nervous system to fire more rapidly, many runners find they're able to maintain quicker turnover without feeling like they're forcing it. 

Put all of that together and running starts to feel easier. That's essentially what coaches mean when they talk about running economy. You're getting more speed from the same effort. One thing I've noticed during marathon training is that I'm able to hold quicker paces for longer without feeling quite as beaten up. Obviously that's also down to running training, strength work and consistency, but I genuinely think plyometrics have played a role too. 

The benefits go beyond running performance as well. Another thing that often gets overlooked is how much better you become at controlling your body. Balance, coordination and agility all improve, which can be particularly useful when running on trails, uneven ground or when fatigue starts to affect your form late in a race. 

Plyometrics can also support bone health. The impact forces involved stimulate bone remodelling, which helps maintain and improve bone density over time. For runners who spend hours accumulating mileage each week, that's an often-overlooked benefit. 

They may also help reduce injury risk. By strengthening tendons, ligaments and the stabilising muscles around your joints, plyometrics can improve the body's ability to tolerate impact and control movement. This is one reason why exercises such as hopping, jumping and landing drills often feature in ACL injury-prevention programmes. 

How to Sneak Plyometrics Into Your Training Week 

At this point you're probably wondering where plyometrics actually fit into a running plan. Personally, I don't tend to dedicate entire sessions to them very often. Instead, I sprinkle them throughout my week. 

Before track sessions I'll often include things like ankle jumps, skips and hurdle hops as part of my warm-up. They help me feel sharper and more responsive before I start running. Then on gym days I'll include exercises such as jump squats or box jumps alongside my strength work. For me, that's the easiest way of getting the benefits without adding another standalone session into an already busy training week. 

For most runners, one or two plyometric sessions per week is plenty. You don't need hours of jump training to see improvements. A small amount done consistently tends to be far more effective than occasional huge sessions. 

Before introducing more advanced plyometric exercises, it's worth making sure you have a solid strength foundation in place. Exercises such as squats, split squats and lunges help prepare your muscles, tendons and joints for the higher forces involved in jumping and landing. Without that foundation, you're more likely to struggle with technique or pick up niggles that could easily have been avoided. 

If you're looking for a simple beginner session, try: 

• Ankle jumps: 3 x 20 contacts 

• Jump squats: 3 x 6 reps 

• Lateral hops: 3 x 20 seconds 

• Box jumps: 3 x 5 reps 

As always, proper technique matters. Every jump should be controlled, explosive and deliberate. I'd much rather see someone perform five really good reps than twenty tired ones where they're simply going through the motions. 

It's also worth remembering that plyometrics are surprisingly demanding. Just because a session only lasts fifteen or twenty minutes doesn't mean it's easy on the body. If you're producing maximum effort with every jump, your muscles, tendons and nervous system all need time to recover afterwards. 

Like most things in running, consistency tends to win. A little bit of plyometric work performed regularly will almost always beat occasional all-out sessions. 

LAND SOFT, BUILD SLOWLY 

Like any form of training, plyometrics work best when they're introduced gradually and performed properly. 

One mistake I've definitely made in the past is trying to progress too quickly. It's easy to watch athletes performing huge box jumps or advanced depth jumps on social media and think that's where you should start. In reality, most runners would benefit far more from mastering the basics first. 

When I first started incorporating plyometrics into my training, most of what I did was incredibly simple. Ankle hops, skipping drills and low hurdle jumps made up the majority of my sessions. Nothing particularly glamorous, but those exercises laid the foundations for everything else. 

A proper warm-up is essential before any plyometric workout. Dynamic stretches, mobility drills and activation exercises help prepare your muscles and joints for the explosive work ahead. Going straight from sitting at a desk to maximal jumping efforts is rarely a good idea. 

Landing mechanics are just as important as the jump itself. Try to land softly, absorb the force through your legs and keep your knees tracking over your toes. If your landings feel heavy or uncontrolled, it's usually a sign that the exercise is either too advanced or that fatigue is starting to creep in. 

It's also important to know when to stop. A little muscle soreness is normal when introducing a new training stimulus, but sharp pain, joint discomfort or a noticeable drop in movement quality are all signs that it's time to call it a day. 

The surface you're training on matters too. Grass, gym flooring and running tracks tend to be much more forgiving than concrete. Equally, supportive running shoes can help make jumping and landing more comfortable, particularly if you're new to plyometric training. 

Finally, be patient with the process. A handful of jumps added to your warm-up won't transform your running overnight. But if you consistently include plyometrics week after week and gradually increase the challenge over time, they can make a real difference. 

Whether your goal is a faster 5km, a marathon PB or simply feeling stronger and more efficient when you run, plyometrics are well worth finding space for in your training.