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  • Writer's pictureBailey Miller

How to get into Plyometrics as a beginning runner

Plyometrics are a form of exercise that involves quick, powerful movements. They can help you improve your speed and power, as well as increase your overall athleticism. Plyometric exercises are often used in conjunction with strength training because they're known to build muscle mass quickly and efficiently--and runners need strong muscles if they want to run faster! Dynamic stretching is one type of plyometric exercise that's particularly useful for runners because it helps prepare the body for running by increasing flexibility while also improving balance and coordination. Core strength exercises such as planks also fall under this category; these types of workouts strengthen important muscles like those found in the core area (the abs), which helps prevent injury during high-intensity runs like sprints or hill climbs.


Plyometric exercises are designed to improve your speed, agility and power. They're also known to help reduce the risk of injury by strengthening muscles and tendons in the lower body. Plyometrics can be performed anywhere--on grass or a basketball court--and require no equipment other than your own body weight (though if you want to add resistance, try holding dumbbells). There are three types of plyometric exercises: jumping drills; bounding drills; and hopping drills. Jumping drills involve jumping off one leg at a time while keeping both feet close together; bounding involves taking long strides forward with both feet at once before landing softly on one foot; hopping involves repeatedly bringing one foot up from behind you then putting it down in front of you again as quickly as possible without losing balance or momentum

Speed Drills

Speed drills are short, fast-paced exercises that help you develop speed and agility. The idea is to perform the drill as quickly as possible while maintaining good form. You can do them at the beginning or end of your workout--or both!

For example:

  • 3-part series (explained below)

  • Box jumps/Tuck Jumps

Agility Drills

Agility drills are a type of exercise that helps you improve speed and reaction time. When you're running, you need to be able to react quickly to any obstacles in your path. Agility drills train your body to respond quickly so that when an obstacle comes up during a race, you can get around it without losing momentum or speed. Agility drills also help build strength in the muscles used for running--such as the calves and hamstrings--which means these exercises will help prevent injuries as well!

Strength Training

Strength training is an important part of your workout routine. It helps you build muscle, which in turn increases strength and speed, improves balance and coordination, and reduces injury risk. The two main types of strength exercises are isotonic (muscle contractions against resistance) and isometric (muscle contractions without movement). The former includes activities like weightlifting or using resistance bands; the latter involves holding a position for time with no movement at all (like standing on one leg). Isotonic exercises can be performed with free weights or machines at the gym while running on treadmills would be considered an example of isokinetic training (which combines both isotonic and isometric movements). Examples include squats with dumbbells, bench presses using barbells/dumbbells/kettlebells etc., lunges while holding weights in each hand--you get the idea!

Flexibility Exercises

Flexibility exercises are a great way to increase your range of motion and make you more efficient when running.\

Flexibility exercises can help improve your performance by reducing the risk of injury, improving muscle recruitment patterns, and increasing blood flow to working muscles. A lack of flexibility can also lead to muscle imbalances that may cause pain or discomfort in the long run. In addition to helping with injury prevention and recovery, stretching also improves performance by increasing range of motion (ROM). This means that when you stretch out your muscles before running they will be able to contract faster than before because they have been stretched out so much more than normal!

Injury Prevention Exercises

Injury prevention exercises are important for runners because they help to strengthen muscles, improve balance and coordination, and reduce the risk of injury. Exercises like squats, lunges, and bridge pose can be done at home without any equipment. The following exercises can also be done at home:

  • Wall sit-ups (1 minute)

  • Squat thrusts (10 reps)


Running drills are an important part of any runner's workout routine. They can help you build strength and speed, as well as improve your running form. In this post, we've covered the benefits of plyometrics for runners and provided some examples of exercises that you can use to incorporate them into your training plan. If you're a beginner runner looking to get started with plyometrics, it's best to start slowly by doing one or two sets per week until your body is ready for more intensive workouts. As always when doing any kind of exercise program: listen closely to what your body tells you! If something hurts or feels uncomfortable, take a break from that exercise until it feels better again before trying again later on down the line when things have healed up enough so that there aren't any lingering issues causing pain or discomfort anymore (this may take several weeks).

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