Plyometrics will help you run more efficiently

Running season is now well under way in Bermuda. 

We had the RenRe challenge last weekend, and we’re Running With The Bulls this Sunday. 

Do you feel powerful when you run? Or is it more like a tiresome slog? 

Power is being able to store and release energy efficiently. 

Running has a huge elastic component to it. The more efficient we are at storing and releasing energy, the less effort we have to give. 

When we’re running, we should be propelling forward, rather than slogging up and down.

Running stretches out the muscles. They release energy and propel you forward. Similar to how an elastic band stretches out and then pings back!

It’s also a protective mechanism. If you slip over on a wet road when trying to dodge an oncoming car on South Road, the body needs to react very quickly. A body with well-developed elasticity is going to react better and prevent you from falling over.

But in order to be powerful, you have to train for it. This doesn’t just mean lifting heavy weights in the gym at a quick pace. That isn’t specific enough.

We need to focus on power exercises, known as plyometrics. These exercises engage the body’s central nervous system and switch on the fast-twitch muscle fibres, so you can generate power quickly and efficiently.

You also need to train the body in how to reduce force. Lots of injuries occur when you don’t slow down quickly enough. Think about running down Tee Street or McGall’s Hill and you need to slam on the brakes!

Power up your running with these four force-generating exercises. Aim for 3 sets of 10 and perform them as explosively as you can!

Depth Jump to Vertical Jump

• Stand on a box or bench with good posture

• Draw your belly button in and drop off, land on the balls of your feet and immediately jump high reaching your arms overhead.

Lunge Jump with Step Recovery

• Draw belly button inward and dip at the knees, then extend legs to jump landing in a lunge. 

• Push with your front leg to step back to the start position, and then bring your back leg forward to the start.

• Repeat — alternating leg is forward on each repetition.

Jumping Squats

• Take a deep diaphragmatic breath and draw belly button inward.

• Lower into squat then explode up and exhale through pursed lips as you jump as high as you can.

• Land with soft knees and reset position for each repetition. 

Colin

has designed the only online coaching program for the Bermuda Half Marathon. Training starts this week so this is your last chance to enroll. Learn more by watching this video: http://youtu.be/w2MCXyZT2Fk 

Colin Ayliffe is a certified personal trainer and holistic lifestyle coach with over 10 years’ experience in training clients. He graduated from the University of Surrey with a Bachelor’s Degree in Sport Science and is also a CHEK practitioner, golf biomechanic and is accredited by the
National Academy of Sports Medicine.