Run faster for the same effort! Plyometrics for running efficiency.
- Mary Brooking
- Feb 7
- 3 min read
Why do plyometrics make you a more efficient runner?
Every time your foot hits the ground while running, your body has a split second to absorb force, stabilise, and push you back into the air. The faster you run, the bigger those forces become — and the less time you have to deal with them.
How well you manage this brief moment of ground contact has a huge impact on running efficiency, speed, and injury resilience. And one of the most effective ways to improve it is through plyometric training.
In this article we’ll look at:
what actually happens in your body during each running stride
why the Achilles tendon is so important for efficient running
how plyometrics improve elastic energy return
how runners can safely introduce plyometric exercises into training
What happens when your foot hits the ground?
During running, your muscles must apply force down into the ground to overcome gravity and keep you moving forward. As speed increases, the amount of force required goes up — while the time available to apply it gets shorter.
With each stride, when your foot contacts the ground, muscles around the ankle, knee, and hip lengthen under tension. This controlled lengthening prevents you from collapsing under your body weight. At the same time, the Achilles tendon behaves like an elastic band, stretching and storing energy.
Once your downward movement has been controlled, these muscles briefly hold their length. During this phase, the calf muscles, muscles around the knee, and hip stabilisers are all working hard to keep you stable.
The energy stored in the Achilles tendon is now waiting to be used — but only briefly. Tendon energy can only be stored for less than about a quarter of a second before it is lost as heat.
Push-off: where efficiency is won or lost
Next, the muscles reverse their action and propel the body up and forward during push-off. Ideally, this phase is driven mainly by the glutes and hamstrings, rather than the quads.
This is also when any energy stored in the Achilles tendon is released — if it hasn’t already been lost. Unlike muscles, tendons don’t require oxygen or fuel to return this energy. It’s effectively “free” propulsion.
The practical result?If you can keep ground contact time short and make better use of elastic energy, you reduce the fuel and oxygen needed to run at a given speed — or, put another way, you can run faster for the same effort.
Why plyometrics help runners
Plyometric training improves the ability of the Achilles tendon to store and release elastic energy quickly. However, it works best when combined with resistance training, which improves the muscles’ ability to:
hold the ankle, knee, and hip in strong positions during ground contact
generate and tolerate the high forces associated with fast running
Key goals of plyometric training
Increase tendon stiffness by loading the tendon while it is lengthening (for example, during landing)
Improve reflex speed, allowing you to apply force rapidly and keep ground contact time short — maximising energy return rather than wasting it
How to introduce plyometrics safely
Go slowly. Plyometrics place high stress on muscles, tendons, and joints. Only start if you are injury-free and progress gradually.
Key principles:
Quality matters more than quantity — keep sets short and crisp
Start with low volume and low intensity
Focus on correct form and quiet, controlled landings
Keep it simple:
Vertical rebound jumps to improve tendon stiffness
Horizontal hopping and bounding to develop explosive strength and single-leg stability
A-skips are an excellent drill — useful as a warm-up before runs and essential before plyometric sessions. Always warm up thoroughly.
Programming tips
Perform plyometrics before hard runs or strength training, not after long runs
Allow at least 48 hours between plyometric sessions
Stop if you experience:
Heel or Achilles pain
Excessive muscle soreness or DOMS
Loss of technique or loud, uncontrolled landings
Conclusion
Plyometric training targets one of the most important — and often overlooked — aspects of running performance: how quickly and efficiently you interact with the ground.
By improving tendon stiffness, reflex speed, and force application, plyometrics help runners make better use of elastic energy. The payoff is improved running economy, greater speed for the same effort, and a more resilient body — provided they are introduced gradually and performed with good technique.
Used wisely, plyometrics aren’t just for sprinters or elite athletes. They are a powerful tool for any runner looking to move faster, lighter, and more efficiently.
Want this as a printable guide? Download the PDF version with full exercise descriptions.
References: Strength & Conditioning for Endurance Running by Richard Blagrove
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