When most runners think about improving their marathon or ultra-running performance, the first things that come to mind are increasing mileage, fine-tuning nutrition, or perfecting race-day pacing. However, one often overlooked yet game-changing element is plyometric training—a method that strengthens tendons, enhances neuromuscular efficiency and improves running economy.
Why Plyometrics Matter for Endurance Athletes
Unlike sprinters, who rely heavily on explosive power, endurance runners may assume that plyometrics aren’t as relevant to their training. However, research has consistently shown that plyometric exercises improve running economy, reduce injury risk, and enhance overall performance in distance runners. By incorporating strategic plyometric training in the early preseason, runners can prepare their tendons and ligaments for the repetitive impact forces experienced during long-distance racing.
The Science Behind Plyometric Training for Runners
Multiple studies highlight the benefits of plyometrics for endurance athletes:
Improved Running Economy: Research published in the Journal of Strength and Conditioning Research found that runners who incorporated plyometric drills into their training saw a significant improvement in their running efficiency. This means they used less oxygen at a given pace—allowing them to run faster for longer.
Stronger Tendons and Reduced Injury Risk: A study from Sports Medicine emphasised how plyometric training strengthens tendons and ligaments, making them more resilient to the repetitive stress of high-mileage training.
Increased Maximal Force Production: A meta-analysis in PubMed showed that strength and plyometric training together led to improved ground contact time, meaning runners spent less time on the ground with each stride—translating to a more efficient running gait.
When to Do Plyometrics in a Marathon Training Cycle
Timing is everything. Plyometric exercises place stress on the body, and while this is beneficial for adaptation, improper integration can lead to fatigue or even injury. The best approach is to start plyometric training during the early preseason (about five months before race day), allowing tendons and ligaments to adapt before heavier training loads begin.
A progressive approach ensures that runners develop a solid foundation before increasing intensity. In the first few weeks, exercises focus on low-impact drills, gradually progressing toward more explosive movements that mimic race demands. By the final weeks leading up to a race, plyometric training is tapered to maintain gains while reducing fatigue.
1. Plyometrics Before Running (Best for Performance & Adaptation)
Why? Plyometrics require freshness, coordination, and power. Doing them first ensures maximum force output and proper neuromuscular activation.
Best for: Shorter runs, speed sessions, or strength training days.
Example:
Dynamic warm-up
Plyometric drills (e.g., bounding, depth jumps, hurdle hops)
Running session (if it's an easy or moderate run)
2. Plyometrics Before Strength Training (Best for Power Development)
Why? Plyos are explosive and require full effort. If done after heavy strength work, they lose effectiveness.
Best for: Strength + power sessions (e.g., squats + depth jumps).
Example:
Warm-up
Plyometric exercises (low volume)
Strength training (e.g., squats, deadlifts)
3. Plyometrics After Running (Only for Low-Intensity Runs)
Why? If the focus is endurance, running takes priority. Plyometrics afterward should be low-intensity to avoid excessive fatigue.
Best for: Easy or moderate-distance days, not after high-intensity workouts.
Example:
Run (easy/moderate pace)
Low-volume plyos (e.g., skipping, ankle hops)
Cool-down
4. NEVER Do Plyos After a Hard Run or Long Run
Doing high-intensity plyos after a long or intense run increases injury risk due to fatigue and poor movement quality.
Final Recommendation:
Pre-run: Best for activation & performance (especially before speed or interval sessions).
Pre-strength: Best for power gains.
Post-run: Only for easy run days, and keep the volume low.
Avoid after long or intense runs.
How Plyometrics Complement Strength Training for Runners
Plyometrics alone won’t make you a stronger, more efficient runner—they need to be combined with strategic strength training. While plyometric drills focus on reactive strength and quick ground contact, strength training builds the maximal force output necessary for sustained speed and endurance.
Progressive strength training should align with plyometric development, starting with moderate rep ranges (8-12 reps) and lighter loads before transitioning into heavier strength work (4-6 reps) as tendon and neuromuscular efficiency improves. By the time runners enter the race-specific phase, strength sessions shift toward power-focused lifts while maintaining essential tendon and ligament health.
Key Takeaways for Runners Looking to Get Faster
Plyometric training improves running efficiency, reducing the energy cost of running at a race pace.
Starting plyometrics 5 months before a race allows tendons and ligaments to adapt gradually.
A progressive plan is key—starting with foundational plyos before advancing to explosive movements.
Combining strength and plyometrics yields the best results, increasing both power and endurance.
Avoid high-intensity plyos close to race day—maintain gains while reducing fatigue.
Final Thoughts
For runners serious about chasing personal bests in marathons or ultra-distance events, incorporating a structured plyometric plan into the preseason is a game-changer. By focusing on tendon strength, neuromuscular efficiency, and power development, runners can optimize performance and minimize injury risk.
Want a detailed, progressive plyometric and strength training plan tailored for endurance athletes? Download our full 5-month preseason training guide to elevate your marathon performance!
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