{"id":339736,"date":"2025-12-12T05:08:19","date_gmt":"2025-12-12T05:08:19","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/339736\/"},"modified":"2025-12-12T05:08:19","modified_gmt":"2025-12-12T05:08:19","slug":"benefits-how-to-do-it-4-best-exercises","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/339736\/","title":{"rendered":"Benefits, How to Do It, 4 Best Exercises"},"content":{"rendered":"

You\u2019re religious about interval<\/a> days, you regularly hit the weight room<\/a>, and your recovery<\/a> game is on point. Even so, your paces have plateaued<\/a>. What\u2019s a speed-seeking runner to do? <\/p>\n

While several factors may hold you back, there\u2019s one possible solution that\u2019s simple, yet seriously effective: Plus up your warmup with plyometrics<\/a>. <\/p>\n

Doing plyometrics, or explosive exercises, before a run can bring on a host of benefits, including faster running<\/a>, yes, but also reduced risk of injury<\/a>, better form<\/a>, and enhanced coordination. Plus, you don\u2019t need to devote a ton of time to plyos to reap these gains; incorporating just a few simple moves before your next speed or hill workout can yield sizable results. <\/p>\n

We tapped Winnie Yu<\/a>, P.T., D.P.T., physical therapist and strength and conditioning coach at Bespoke Physical Therapy in New York City, to learn exactly how a plyo warmup<\/a> can benefit your performance, tips for making the most of the moves, and her go-to four-move routine to do before a run. <\/p>\n

Related StoryHow a Plyometric Warmup Can Boost Your Speed\u2014Plus Other Benefits <\/p>\n

Plyometrics\u2014which are exercises where you rapidly stretch and then contract your muscles, like you do while performing jumps, bounds, and hops<\/a>\u2014are great for improving your overall power<\/a>. <\/p>\n

When you do them, you\u2019re putting your muscles through an eccentric<\/a> contraction (one where it\u2019s lengthening under load), and then immediately after, they undergo a powerful concentric contraction (one where the muscle shortens under load), Yu tells Runner\u2019s World. This is known as the \u201cstretch-shortening cycle\u201d and it can help boost the overall strength of your tendons and the elasticity of your muscles. In turn, that allows you to be springier, bouncier, and more powerful as you run, especially during the push-off phase of your gait, she explains. Translation: Say hello to faster paces! <\/p>\n

Moreover, when done with proper form and muscle recruitment, plyos can help your brain<\/a>, nervous system, and muscular system master the body mechanics that translate into good running technique. <\/p>\n

Integrating plyometrics into your routine can also help strengthen your lower body<\/a> and improve the ability of your joints and muscles to better tolerate the impact of running. This can help reduce your injury risk and also build your tolerance to safely return to running<\/a> after a lower-body injury, like an ankle sprain<\/a> or ACL tear (after you get the clear from your doctor and can perform the moves without pain), Yu says. <\/p>\n

Related Story<\/p>\n

Compared to traditional strength training<\/a>, which typically involves doing exercises at a slow, controlled tempo\u2014for example, taking three seconds to lower down into a squat, and another three seconds to return to standing\u2014plyometrics deliver a bigger challenge to your speed, efficiency, and coordination. That\u2019s why Yu suggests incorporating both traditional strength training<\/a> and plyometrics into your routine.<\/p>\n

You can get all these benefits from doing plyometrics in general. But when you specifically slot them in as part of your prerun warmup, they help prime your muscles to properly fire for your run, providing an immediate benefit, Yu explains. Ultimately, they give you a better bang for your (workout) buck. <\/p>\n

How to Incorporate Plyometrics into Your Workouts<\/p>\n

If you\u2019re using plyometrics to level up your performance, more isn\u2019t always better. In fact, incorporating too many explosive moves before a run can up your chances of injury, cause you to become overly fatigued<\/a>, and ultimately sabotage your results (literally the opposite effect). To avoid that, Yu suggests weaving just a handful of moves into your warmup, focusing on ones that are on the milder end of the intensity<\/a> spectrum (for example, high knees instead of box jumps), and limiting the number of reps and sets you do. <\/p>\n

In general, Yu recommends limiting plyometric work to no more than 200 total foot contacts per week in total (for warmups and strength workouts<\/a>). \u201cBeyond that, you start to increase risk of injury,\u201d she explains. <\/p>\n

To that end, if you\u2019re feeling rundown\u2014maybe you\u2019re short on sleep<\/a>, starting to get sick, or overwhelmed with work stress<\/a>\u2014consider skipping plyos for the day. That\u2019s because they\u2019re intense on the body, so you want to make sure you\u2019re feeling fresh and recovered when you do them. <\/p>\n

Related Story<\/p>\n

As you do plyometrics, really focus on form. Instead of slamming down hard into the ground, emphasize landing softly. Also, keep a tall torso\u2014don\u2019t arch or round your back\u2014with your core engaged. And prioritize quick turnover<\/a> versus jumping up as high as possible. If you\u2019re brand new to plyos, ease into them by choosing just one or two exercises to start, Yu suggests. <\/p>\n

Last thing: Though adding plyos to your warmup routine can absolutely help boost your performance, it\u2019s just \u201cone piece of a puzzle,\u201d Yu says. Plyometrics work best when complemented with other smart training practices, like a varied training<\/a> program, regular strength work, and adequate recovery, she explains. So don\u2019t think of them as the one and only key to unlock a PR, but rather as one important ingredient in a recipe for success. <\/p>\n

Your 4-Move Plyometric Warmup<\/p>\n

Yu recommends doing the below plyo warmup before speed or hill workouts<\/a>. <\/p>\n

Do this as a circuit, completing one set of an exercise before moving onto the next. Once you\u2019ve completed all four exercises, repeat the sequence for two to three total rounds. <\/p>\n

If you have the time, before jumping into these plyometric moves (pun intended), take a few minutes to massage gun your hip flexors<\/a>, quads, calves<\/a>, feet, and the muscles that support your shins<\/a>. Then, do three to four dynamic stretches<\/a>: Yu recommends the world’s greatest stretch, forward lunge with rotation, squat to heel raise, and alternating side lunges. By massage gunning and stretching, you\u2019ll boost blood flow to the muscles you\u2019re about to work and reduce your chances of injury, she explains.<\/p>\n

1. Pogo Hops\"pogo<\/p>\n

Trevor Raab<\/p>\n

Stand with feet hip-width apart and a small, soft bend in knees. Perform small vertical jumps, focusing on fast turnover and staying light on feet. One jump equals 1 rep. Do 3-5 reps. 2. High Knees\"gif<\/p>\n

Trevor Raab<\/p>\n

Stand tall with core engaged and feet hip-width apart. Keeping an upright posture, drive right knee up toward chest. Land softly on right foot, then immediately drive the left knee up toward the chest before landing softly on left foot. Swing arms naturally by sides, elbows bent 90 degrees. Focus on quick turnover and a soft, smooth, and springy landing.Continue alternating for 10-15 seconds. 3. Butt Kicks\"ImageStand tall with feet hip-width apart. Drive right heel up behind you toward right gluteStep back down. Repeat on the other side, driving left heel up toward left glute. Let arms swing naturally by sides, with elbows bent 90 degrees. Focus on landing lightly.Continue alternating for 10-15 seconds. If you feel a pulling sensation in quads, or that muscle group otherwise feels really tight, don\u2019t drive heels up as high.4. Squat Jumps\"ImageStand tall with feet hip-width apart, core engaged, and arms at sides. Send hips down and back to lower into a squat. Bring hands together in front of chest while you lower down. Drive feet into floor to stand up, exploding off the floor for a jump while extending arms down and back. Land softly and immediately go into the next squat. Repeat. Do 3-5 reps. Find the Perfect Training Plan for You\"Chevron\"Chevron\"training<\/p>\n

Get the Plan<\/a><\/p>\n

Recommended Experience: No experience necessary! Anyone can accomplish this training plan.<\/p>\n

\"training<\/p>\n

Get the Plan<\/a><\/p>\n

Recommended Experience: This plan is for a new runner who is just getting back into exercise.<\/p>\n

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Get the Plan<\/a><\/p>\n

Recommended Experience: For a new runner who has been exercising regularly for at least a year, or someone who has completed a few 5Ks or 10Ks and can complete 6 miles in one workout. This plan peaks at 28 miles in a week with a 12-mile long run.<\/p>\n

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Get the Plan<\/a><\/p>\n

Recommended Experience: For runners comfortable exercising for at least an hour at a moderate effort. This plan peaks at 32 miles in a week with a 14-mile long run.<\/p>\n

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Get the Plan<\/a><\/p>\n

Recommended Experience: For a consistent runner used to regularly working out four to five times a week. The plan starts with a 10-mile long run and peaks at 44 to 47 miles a week with a 22-mile long run, helping you average under a 9:10 per mile come race day.<\/p>\n

\"Lettermark\"<\/p>\n

Jenny is a Boulder, Colorado-based health and fitness journalist. She\u2019s been freelancing for Runner\u2019s World since 2015 and especially loves to write human interest profiles, in-depth service pieces and stories that explore the intersection of exercise and mental health. Her work has also been published by SELF, Men\u2019s Journal, and Cond\u00e9 Nast Traveler, among other outlets. When she\u2019s not running or writing, Jenny enjoys coaching youth swimming, rereading Harry Potter, and buying too many houseplants.\u00a0<\/p>\n