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Boosting Speed, Power & Resilience for Runners

Writer's picture: Coach DaveCoach Dave

Updated: Sep 29, 2024

To help ensure longevity as runner as you age your focus might shift from sheer distance covered to smart, efficient training that supports durability and maximizes performance. Plyometrics, a form of explosive strength training, is a powerful tool to achieve this. These high-intensity exercises leverage the body’s natural stretch-shortening cycle (SSC) to improve speed, power, and tendon resilience—key elements for any runner, especially as the body ages.


For runners in their 30s and beyond, maintaining muscle mass and tendon elasticity becomes increasingly important. While younger athletes may bounce back faster, runners over 30 need to pay special attention to strength, coordination, and injury prevention. Plyometrics help strengthen tendons, enhance reactive strength, and promote neuromuscular coordination, all critical for maintaining speed and efficiency as you age.


What is the Stretch-Shortening Cycle (SSC)?

The SSC refers to the rapid transition between eccentric (muscle lengthening) and concentric (muscle shortening) movements. When your foot strikes the ground while running, your muscles and tendons stretch, storing elastic energy. This energy is then released as you push off, propelling you forward. Plyometrics optimize this cycle, making your muscles and tendons more efficient at storing and releasing energy. The result? Faster, more explosive running.


Why Plyometrics for Runners Over 30?

As we age, we lose muscle elasticity and strength, particularly in fast-twitch muscle fibres, which are critical for explosive movements like sprinting. Plyometrics help counteract this natural decline by:

  • Improving Reactive Strength: Enhances the body’s ability to generate force quickly, vital for faster running.

  • Increasing Tendon Resilience: Strengthens tendons and ligaments, reducing the risk of injury and improving shock absorption.

  • Boosting Explosive Power: Helps runners push off the ground with more force, crucial for speed and acceleration.

  • Enhancing Coordination: Promotes better neuromuscular control, which improves running efficiency.

Now, let’s look at five effective plyometric exercises to integrate into your training routine, specifically targeting runners over 30.


1. Pogos

Pogos are rapid, small jumps that build foundational plyometric strength. They focus on short ground contact times, which are crucial for improving speed and agility. The minimal impact makes them a great starting point for runners over 30, as they enhance reactive strength without overstressing the joints.


How to Perform: Stand with feet shoulder-width apart. Using only your ankles, hop repeatedly without bending your knees. Focus on quick, elastic rebounds.

Benefits: Improves tendon stiffness and springiness, both of which are essential for efficient running.


2. Bounding

Bounding mimics the running motion but with exaggerated strides, focusing on powerful, explosive movements. It’s excellent for building Achilles tendon strength and improving overall propulsion.


How to Perform: Leap forward in a running motion, taking large, powerful strides. Focus on driving each foot off the ground explosively and covering as much ground as possible.

Benefits: Enhances lower leg strength and improves running mechanics by increasing force production with each step.


3. Hurdle Jumps

This exercise builds power, coordination, and agility. For older runners, it’s crucial to start with low hurdles to avoid excess strain on the knees. Hurdle jumps are versatile and can be adjusted as your strength and technique improve.


How to Perform: Set up hurdles (or cones) at an appropriate height. Jump over each hurdle with both feet, landing softly before immediately jumping over the next one.

Benefits: Increases lower-body power and improves coordination, both critical for faster, more efficient running.


4. Depth Jumps

Depth jumps involve stepping off a box and explosively jumping as soon as your feet touch the ground. This exercise develops vertical force production and is highly effective for increasing speed and power.


How to Perform: Step off a box (start with a low height), land softly, and immediately jump as high as possible upon contact with the ground.

Benefits: Boosts reactive strength and enhances the SSC, making your muscles more efficient at quickly generating force.


5. Drop Jumps

Drop jumps focus on rebounding quickly from a drop with minimal knee flexion, emphasizing tendon strength and reactive power. This is particularly beneficial for Achilles tendon health, which is crucial for runners over 30 to prevent injury.


How to Perform: Drop off a low platform, land on the balls of your feet, and quickly rebound into a jump without bending your knees significantly.

Benefits: Strengthens the Achilles tendon and improves the body’s ability to absorb and release energy quickly.


Note: The set up for depth jumps and drop jumps can be very similar - the difference in the 2 exercises is the desired outcome. The drop jump focuses on minimal ground contact time and quality of muscle stiffness and landing mechanics, the depth jump is more oriented towards maximal rebound height.


Integrating Plyometrics into Your Routine

For runners over 30, it’s important to approach plyometrics with caution, especially if you’re new to them. Start with low-impact exercises like pogos and bounding, then gradually progress to more advanced movements like depth jumps. Incorporate plyometric exercises 1-2 times per week, allowing adequate recovery between sessions to prevent overtraining and injury.


Incorporating these exercises into your training routine will improve your running efficiency, speed, and power—helping you stay fast and resilient well into your 30s and beyond.


If you are eager to explore how working with a strength and conditioning coach can help transform your performance contact Coach Dave at +61426205277 or dave@masterscoaching.com.au






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