Want a more powerful stride?

Here, learn the best plyometric exercises for runners looking for how to train for power.

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But another route to faster times is to focus on yourpower.

woman sweating in the gym

Nike-sponsored long-distance runner and former triathlete

Or, more simply put, the equation is power = force x speed.

Which means you want to be able to produce a lot of force, really quickly.

A powerful stride comes with major benefits:

1.

Woman walking on a treadmill at the gym.

This efficiency minimizes energy waste and allows for asmoother and more economical running stride.

And it can also disrupt the transfer of energy through the kinetic chain.

This causes energy leaks and reduces the effectiveness of each stride, Rojas adds.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

This inefficiency hampers speed and overall running performance.

The rapid muscle contractions and explosive movements also enhance neuromuscular coordination.

Improved neuromuscular coordination enhances the efficiency and effectiveness of muscle recruitment during running, leading to greater power generation.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

Nike-sponsored long-distance runner and former triathlete

This energy is then released as a powerful contraction, says Rojas.

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What are the best power-building exercises for runners?

Rojas has three basic plyometrics exercises that she recommends starting with.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

It helps to improve lower body power, ankle strength, Achilles stiffness and elasticity, and reactive abilities.

Depth jumps

This exercise focuses on improving your power, explosive strength, and reactive abilities.

Bounds

Bounding is essentially exaggerated skipping.

How should runners incorporate power training into their routine?

This allows for enough recovery between sessions while still offering a sufficient training stimulus to promote improvements.

As proficiency and strength improve, the number of sets or repetitions can be increased gradually.

Rest intervals

Rojas stresses that taking adequate recoveries is crucial for optimal performance during power training.

Its essential to strike a balance between pushing limits and avoiding injury.

Want to improve your power generally?

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