Why Runners Need Plyometrics and Power at Every Age

Many runners are doing a better job at integrating strength training into their weekly routine. That’s a win. But even the strongest runner can fall short if their training doesn’t also include power and coordination work. Plyometrics: explosive, controlled movements like hops, bounds, and jumps can bridge that gap.

These aren’t just for sprinters or athletes in court sports and they don't have to be complicated or huge box jumps! Plyometrics, when done correctly, improve how tendons function, reduce injury risk, and make your stride more efficient. And it doesn't take much. A few minutes tacked onto a strength session or used as part of your dynamic warm-up can deliver real benefits.

Why Plyometrics Help Runners at Every Age

Plyometric training improves the stretch-shortening cycle of the muscle-tendon unit, which helps store and release elastic energy more effectively with every stride. This leads to better ground contact times and improved running economy, particularly at faster paces or during fatigue. One study found that six weeks of plyometric training improved running economy in distance runners by 3.9%, even without changes in VO₂ max or maximal strength¹.

That’s a huge gain with a relatively small training change.

It’s also a smart move for aging runners. As we get older, tendons lose stiffness, making them less efficient at absorbing and releasing force. This loss of stiffness contributes to slower ground contact times, changes in stride mechanics, and greater risk for injury, especially in areas like the Achilles, hamstrings, or plantar fascia².

Plyometrics help counter this by loading tendons at higher speeds, promoting collagen synthesis and improving their mechanical properties³. Even in older adults, these types of exercises have been shown to improve tendon health and performance without requiring high-impact loading if done with appropriate progressions.

Why Coordination Matters Too

Running might look repetitive, but it’s actually a series of complex movements happening quickly and under load. When your body doesn’t coordinate those movements well, especially when you’re tired or changing surfaces, compensations sneak in. Over time, those small shifts can lead to inefficiency or even injury.

Adding movement patterns that challenge your balance, control, and reactivity, like skips, lateral bounds, or directional drills can help build that neuromuscular connection back in. Coordination isn’t just something you're born with. You can train it, and it pays off in more confident, controlled running.

How to Add Plyometrics Without Overdoing It

You don’t need to overhaul your training plan. Start with simple movements like pogo hops, jump rope, bounding, or squat jumps. Add 5 to 10 minutes at the end of your strength routine or before a run, once or twice a week.

Focus on form, control, and good landings. As with any training component, consistency and progression matter more than intensity.

Support Your Tendons for the Long Run

Smart training means building tissues that can handle the load, especially as we age. Plyometrics offer a way to challenge tendons and muscles in a meaningful, safe, and time-efficient way.

Inside the RUNsource app, our strength and return-to-run programs guide you through the right progressions, including power work designed for runners of all levels. You can find us on the Apple Store and Google Play.

#RUNsourceApp #PlyosForRunners #TendonHealthMatters #RunStrongForLife #ExplosiveStrengthForRunners

References

1. Paavolainen L, Häkkinen K, Hämäläinen I, Nummela A, Rusko H. Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol. 1999;86(5):1527-1533.

2. Svensson RB, Heinemeier KM, Couppe C, Kjaer M, Magnusson SP. Effect of aging and exercise on the tendon. J Appl Physiol. 2017;121(6):1237-1246.

3. Bohm S, Mersmann F, Arampatzis A. Human tendon adaptation in response to mechanical loading: a systematic review and meta-analysis of exercise intervention studies on healthy adults. Sports Med Open. 2015;1(1):7.