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a woman doing plometrics


Embarking on the journey to conquer a marathon requires more than just logging miles on the road. To truly excel and enhance your running performance, incorporating a variety of exercises into your training routine is key. One such powerful and often overlooked method is plyometrics.

Plyometric exercises, characterized by explosive movements, can significantly contribute to a runner's strength, speed, and overall performance. In this blog, we'll delve into why plyometrics should be an integral part of your marathon training regimen.

What is Plyometrics?

Plyometrics is a form of exercise focused on rapid, explosive movements like jumping and hopping. It enhances strength, speed, and power by engaging fast-twitch muscle fibers through a stretch-shortening cycle. Common in athletic training, including marathon preparation, plyometrics aims to improve overall performance and functional strength.

a couple doing plometrics

Phases of Plyometrics: -

It consists of 3 phases

· Eccentric Phase (Loading):

This is like a "getting ready" phase. Muscles lengthen as you prepare for a jump or movement.

· Amortization Phase (Transition):

Quick transition between loading and exploding. Think of it as a pause or brief moment after bending your knees and just before jumping.

· Concentric Phase (Explosive):

The "go" phase where you actually jump or push off. Muscles contract, and you jump or explode into action.

Benefits to marathon runners

· Enhanced Running Efficiency:

Plyometric exercises focus on explosive movements that engage multiple muscle groups simultaneously. This engagement helps improve muscle coordination and efficiency, translating into a smoother and more powerful running stride.

· Increased Power and Speed:

The explosive nature of plyometric exercises targets fast-twitch muscle fibres, responsible for quick and powerful movements. This increased power can lead to a faster and more efficient running pace.

· Injury Prevention:

Long-distance running can take a toll on the body, leading to overuse injuries and muscular imbalances. Plyometrics help address these issues by strengthening the muscles and connective tissues, reducing the risk of injuries.

· Improved Running Economy:

Running economy refers to the oxygen cost of maintaining a certain pace. Plyometrics can enhance running economy by promoting better biomechanics and energy transfer during each stride

Sample Plyometric Exercises for Runners:

a. Box Jumps: Improve explosive power and strengthen lower body muscles.

b. Bounding: Enhance stride length and power by performing exaggerated running strides.

c. Jump Squats: Target the quadriceps, hamstrings, and glutes while improving overall lower body strength.

d. Single-Leg Hops: Develop stability and strength in each leg, addressing muscular imbalances.

a man doing plometrics


For marathon success beyond just running, plyometrics' explosive movements can boost performance and prevent injuries. Gradually add these exercises with a focus on form and recovery for a positive impact on your journey. Strengthen your stride, unleash power, and conquer the marathon with plyometrics. Lace up, leap forward, and enjoy the journey!

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