Some of my running buddies talk about plyometrics. I'm clueless. What is that? What does it do or help do? Do I need to incorporate it into my workouts? How? Please clue me in. - Allison
Scott Murr replies:
Allison, Plyometrics is defined as a high-velocity movement that relies on power generated through what is called the “stretch-shortening cycle.” A muscle that is stretched before an explosive contraction will contract more forcefully and more rapidly. A common example is the “squatting down" just prior to a vertical jump. By lowering your center of gravity, the muscles involved in the jump are stretched before the powerful leap up.
The main goal of a plyometric program is to improve power production during the key movements of an activity. Most plyometric exercises used by runners are jumps, hops and bounding movements. These movements are valuable to runners because they improve push-off, ankle range of motion, and stride length. There is research that shows plyometrics improving running performance. Runners who include some plyometric exercises in their training improved their running economy. (Running economy is a key variable in running performance and is defined as the amount of oxygen you use while you run a given pace.)
I would recommend plyometrics to runners who have been injury-free for at least the past 6 months and have a good base fitness level. Start off by doing 10 minutes of plyometrics once a week. If you tolerate the exercises OK and without any nagging discomfort, then gradually increase your plyo time to 20 to 30 minutes. If you think that the plyo exercises are helping, then add a second day to your training week.
I would start off with the following plyo exercises:
- 30 meters of skipping
- 10 meters of two-footed hopping
- 30 meters of bounding: Take a very long running stride with exaggerated knee lifts
- 10 to 15 jumping butt-kicks: Try to touch your butt with your heels while you jump up in the air. (These can be a little challenging, but you’ll want to gradually increase up to 30 jumps or 30 seconds of jumps.)
I do my plyo exercises after a good warm-up and before I do my track repeats but they can be done any time as long as you are warmed-up properly.
Scott Murr, co-author of Runner's World: RUN LESS, RUN FASTER, is the Training Performance Director of the Furman (University) Institute of Running and Scientific Training [FIRST] and is a member of the Health and Exercise Science Department at Furman. Scott is an eleven-time Ironman Triathlon finisher.
HAVE A QUESTION FOR THE BEGINNERS EXPERTS? E-MAIL IT TO: BEGINNERS@RODALE.COM