Posted on September 28, 2016 by Jenny Cromack
Endurance running relies on a very well developed aerobic system. You will need to put in a lot of quality miles building that engine. On top of that you’ll have to improve your lactic acid system if you want to be competitive in races. However, there is one element of training that many endurance runners neglect and that is running economy. Simply put, running economy refers to the cost of running a set distance, if you can get the price of mile down, you’ll either be able to run more miles, or more importantly cover more miles at a quicker pace. This blog looks at how we can improve your running endurance and your running economy with plyometric training.
How do we improve running economy and endurance?
Improving form is a good place to start, once these foundations are built you need to move onto strength. Once you’ve strength trained you’re ready for plyometrics. It’s important to note that plyometric training is not aerobic conditioning, it requires extensive rest periods, intent, and also immaculate form.
What is the effect of plyometric training on improving endurance performance?
Below is a snapshot of the results from a series of papers examining this topic:
- Spurrs et al., (2003). Plyometric training improved 3k running performance by 2.7% over 6 weeks. Compared to a control group that maintained performance. No difference in aerobic fitness was discovered after the intervention.
- Saunders et al., (2006). Plyometric training over 9 weeks improved running economy at 14, 16 and 18km/h in highly trained distance runners. Once again no difference in aerobic fitness was observed after the intervention.
- Yamamoto et al., (2008). Conducted an excellent review, identifying strength and plyometric as excellent interventions to improve running economy in highly trained distance runners.
- Saunders et al., (2004). Also established that plyometric training, especially when used with strength training is a good intervention to use, to improve running economy.
What plyometric exercises should I use?
Initially you need to master the basics, these involve explosive exercises as well as plyometrics. If you’re new to these movements it is well worth hiring a knowledgeable coach.
Basics
- Countermovement jump
- Squat Jump
- Broad Jump
- Box Jump (building height)
Intermediate
- Multiple box jumps
- Hurdle jump variations
- Depth Jumps (low Box)
- Pogos
Advanced
- Depth Jumps (high box)
- Rebounds
- Ankling
- Sprinting
- A step variations
- B Step variations
References.
Spurrs, R.W., Murphy, A.J. and Watsford, M.L., 2003. The effect of plyometric training on distance running performance. European journal of applied physiology, 89(1), pp.1-7.
Saunders, P.U., Telford, R.D., Pyne, D.B., Peltola, E.M., Cunningham, R.B., Gore, C.J. and Hawley, J.A., 2006. Short-term plyometric training improves running economy in highly trained middle and long distance runners. The Journal of Strength & Conditioning Research, 20(4), pp.947-954.
Yamamoto, L.M., Lopez, R.M., Klau, J.F., Casa, D.J., Kraemer, W.J. and Maresh, C.M., 2008. The effects of resistance training on endurance distance running performance among highly trained runners: A systematic review. The Journal of Strength & Conditioning Research, 22(6), pp.2036-2044.
Saunders, P.U., Pyne, D.B., Telford, R.D. and Hawley, J.A., 2004. Factors affecting running economy in trained distance runners. Sports Medicine,34(7), pp.465-485.