RUNNING
Introduction to Plyometrics How incorporating plyometrics training can improve running performance BY MELANIE MCQUAID MATT CECILL VISUALS Oldest professional Ironman podium finisher and Kona qualifier at 50, 3x XTERRA World Champion, 2x ITU Elite Multisport Cross Triathlon World Champion, 6x IRONMAN 70.3 Champion, from Victoria, B.C. MELRADCOACHING
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lyometrics are a specific type of jump training. With clear strength and power benefits, this training features prominently in the speed events on the track. There is evidence this type of work also improves running economy leading to benefits for endurance performance. Executed correctly, plyometrics can improve every runner so here is how you can incorporate it into your training.
WHAT IS PLYOMETRICS? The strict definition of plyometrics is an exercise that couples an eccentric muscle contraction with a concentric one. When you strike the ground with your foot, muscles around your knee and ankle are lengthened as gravity pulls you toward the ground (eccentric contraction). As a result of this force your body activates a static stabilizing force in the muscles, so you don’t collapse (isometric contraction). Finally, all of this is reversed as the muscles shorten (concentric contraction) and your body pulls your leg back off the ground to achieve forward propulsion. The combination of eccentric and concentric contractions is called the “stretch shortening cycle” and plyometrics are used to maximize this reflexive movement. The starting phase of the pogo jump.
PLYOMETRICS AND THE NERVOUS SYSTEM The Achilles tendon is designed to store energy during the concentric and isometric contractions. That energy is only stored for a fraction of a second. Plyometrics train the body to minimize the time the foot is on the ground so the energy stored in the Achilles tendon is maximized. Quick ground contacts require input from the nervous system. Small sensors, called proprioceptors, are in muscles and tendons relaying information about how force is being produced in and on the body. These sensors create reflexive muscle contractions in response to force on the ground. Harnessing this burst of reflexive force comes at zero metabolic cost and is the primary way plyometrics improves running economy. •