BEST Exercises for Runners (Strength Training | Plyometrics | Power Exercises)

Summary by Krater

This video reviews scientific research on lower limb muscle forces during running at various speeds, and recommends a weekly strength and plyometric training routine tailored for runners to improve running economy, anaerobic qualities, and performance.

From the video

Answers: What strength and plyometric exercises should runners do?

• running mechanics
• muscle forces during running
• strength training for runners
• plyometric training for runners
• running economy

Exercises

• diagonal pogo jumps · bodyweight · 3 sets x 30-60 seconds
• drop jump · box · 3 sets x 6 repetitions
• box jumps · box · 3 sets x 6 repetitions
• explosive step up · box · 3 sets x 6 repetitions each leg
• lateral step down · elevated surface · 3 sets x 6-12 repetitions each leg
• rear foot elevated split squat · bench · 3 sets x 6-12 repetitions each leg
• single leg deadlift · dumbbells · 3 sets x 6-12 repetitions each leg
• side plank abduction · bodyweight · 3 sets x 6-12 repetitions each leg
• single leg deficit heel raise · weight plate · 3 sets x 6-12 repetitions each leg
• seated deficit heel raise · barbell · 3 sets x 6-12 repetitions each leg
• nordic hamstring curl · pad · 3 sets x 4-6 repetitions
• banded hip flexion · resistance band · 3 sets x 6-12 repetitions each leg

What it concludes

• Strength training and plyometrics for runners can improve running economy by reducing the energy cost of running at submaximal intensity.
• Strength and plyometric exercises help improve anaerobic qualities such as maximum speed and anaerobic capacity.
• Strength training can help increase bone density and reduce the risk of sarcopenia.
• Specific plyometric, explosive resistance, and strength exercises match the demands observed during running to positively affect performance.