As runners age, they might be tempted to swap explosive movements for easy mileage. But replacing an easy run with a dedicated weekly plyometric sessions could be one of the best investments you can make, not just for running, but for staying strong, balanced and independent through everyday life, especially in the long term.
Seacoast, N.H., trainer Kathryn Londoff (@integritymovementlab) is putting that philosophy into practice by running a weekly 55+ plyometric club, where participants spend a session developing strength, power and balance through simple movements and progressive jumping drills. Londoff’s goal is to help people train for longevity, encouraging them to “train for the life you want at 85, not the body you had at 25.”
The Plyo Club has struck a chord online, with Olympians Ilona Maher and Maddy Price chiming in with their support.
What are plyometrics?
Plyometrics are explosive movements (hops, skips and bounds) that train the body to produce force quickly. For runners, they can improve running economy, tendon stiffness, balance and co-ordination. For older adults, those adaptations can improve everyday balance and reaction time, helping them catch themselves during a fall, step out of harm’s way or recover more quickly after a slip.
Runners warming up with sorts training drills on a turf field
The Plyo Club routine
The Plyo Club begins with an extended warmup featuring low-impact isometric and oscillating exercises before progressing to more dynamic, higher-impact movements. Participants work through drills such as:
single-leg calf raises
reverse lunges with overhead reach
isometric and oscillating lunges, squats and split squats
marching and single-leg balance drills
quick-switch footwork
alternating jumping lunges
pogo-jump variations (on the spot, forward, backward, lateral, slalom)
A-skips and straight-leg bounds
strides
“We are training our bodies to tolerate more force into the ground and to improve the stretch-shortening cycles of our tendons,” Londoff explained. “That’s why strength training is important for any athlete; our tissues have to be tough to tolerate the forces into the ground.”
While not everyone has access to a dedicated plyo club, runners can easily incorporate a handful of plyometric drills into their own training. This can be done as its own isolated session or ahead of a run or workout. As with any high-impact training, start with a thorough warmup, focus on good mechanics and gradually increase the intensity over time.