Plyometric Training for Faster Running: Evidence-Based Strategies for Athletes | Find Your Stride | Edinburgh Podiatrist

Introduction

When it comes to pushing the limits of running performance, athletes are always searching for the edge - faster acceleration, efficient stride mechanics, and powerful ground contact. One training method stands out for its proven ability to enhance explosive speed: plyometric training.

As podiatry-focused performance coaches, we pay attention to running mechanics from the ground up. Plyometrics train the neuromuscular system to maximise elastic energy and force output through the stretch-shortening cycle an essential component of speed and agility.

Plyometrics train the neuromuscular system to maximise elastic energy and force output through the stretch-shortening cycle an essential component of speed and agility

What the Research Shows: Plyometrics Improve Sprint Speed & Power

A recent randomised controlled trial explored the impact of a 10-week plyometric program on sprint performance in football players. The athletes trained twice per week and performed exercises such as hurdle jumps, multi-jumps, and drop jumps.

Key findings included:

✅ 8.6% improvement in 5m sprint performance

✅ 4.15% improvement in 30m sprint performance

✅ 14.3% increase in reactive strength index (RSI)

From the study:

“The experimental group demonstrated significant improvements in 5 m (p < 0.01; ES = 1.44) and 30 m (p < 0.01; ES = 1.11) sprint times and RSI (p < 0.05; ES = 0.87).”

These results highlight that plyometric training has strong transfer to short-distance acceleration, which is critical for sprinters, footballers, and any athlete requiring quick bursts of speed.

Why Plyometrics Work

Plyometric exercises enhance:

• Foot and ankle stiffness for efficient force transfer

• Neuromuscular coordination for explosive take-off

• Reactive strength during high-speed ground contact

• Tendon elasticity, improving energy return

This is particularly important for runners, as ankle stiffness and foot mechanics strongly influence stride performance and sprint ability.

Example Plyometric Exercises for Runners

To mirror the study’s successful structure, incorporate the following in to your routine twice a week with a 2 minute rest between sets.

1. Hurdle jumps - Horizontal & vertical power 3×8 reps

2. Multi-jumps (bounds) - Speed strength & stride power 3×10 reps

3. Drop jumps - Reactive strength & stiffness 3×6 reps

Perform plyometrics before your main run or workout when your neuromuscular system is fresh. The exercises should be done with intention, powerfully and with a focus on technique.

Foot & Lower-Limb Considerations for Runners

As a podiatry-focused blog, we suggest payig special attention to:

• Ankle dorsiflexion mobility

• Intrinsic foot strength

• Calf-Achilles conditioning

• Proper landing mechanics (quiet & controlled)

Try adding:

• Calf raises (straight-knee & bent-knee)

• Toe intrinsic training (short-foot exercises)

• Single-leg balance and hops

• Tibialis posterior and tibialis anterior strengthening

Strong, resilient feet support better plyometric performance and protect against overuse injuries like Achilles tendinopathy, plantar fasciopathy, and shin splints.

Who Should Use Plyometrics?

Ideal for:

✔ Middle-distance and long-distance runners

✔ Sprinters and track athletes

✔ Football, rugby, basketball players

✔ Triathletes and endurance athletes seeking better speed mechanics

Avoid or modify if you have:

• Current lower-limb injury

• Poor ankle mobility

• Weak base strength

Note: If you fall into one of these categories start with low-impact drills and progress gradually.

Bottom Line

Plyometric training is a powerful tool for athletes seeking improved acceleration, stride power, and running performance. With the right programming and foot-focused strength foundation, you can sprint faster and move more explosively while minimising injury risk.

Small commitment. Big results.

Citation

Matuszczyk, F., Trybulski, R., Gałęziok, K., Olaniszyn, G., Terbalyan, A., & Wilk, M. (2025). Effect of 10-Week Plyometric Training on Anaerobic Performance and Biomechanical Properties of the Muscles in Football Players: Randomized Controlled Trial. Applied Sciences, 15, 1451.

Find Your Stride!