Im an Exercise PhysiologistHeres Why You Shouldnt Worry About Cortisol Spikes When You Do HIIT Workouts.

If youre ready topick up the paceon your runs, you have options.

You could startincorporating more speed work into your weekly runsormaster the way you breathe as the miles go by.

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Adding plyometric exercises (aka jump-based training) to your running routine.

Sounds pretty sweet, right?

Start with low reps one to two days a week, and gradually build up the intensity.

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This could take several weeks to several months, she says.

I prefer not to do plyos on days that I run since running is already high-impact, says Trujillo.

You dont want to be fatigued when doing plyos!

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

All rested up and ready to try those plyos?

verify your laces are nice and tightand lets get started.

5 plyometric exercises to help you pick up speed on your next run

1.

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To try jump squats for yourself, stand up and bring your feet to hip distance apart.

Point your toes out slightly so that theyre in line with your knees.

Squat down and bring your hands in front of your chest.

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certified personal trainer and SLT Tread training manager

Land back in the squat and continue repping through your jump squats.

Does Dancing Count as Cardio?

Ready to give them a shot?

Tara Davis-Woodhall of Team United States celebrates with husband Hunter Woodhall after winning the gold medal in the Women’s Long Jump Final on day thirteen of the Olympic Games Paris 2024 at Stade de France on August 08, 2024 in Paris, France.

Come to a short lunge stance with your right leg forward.

Burpees

As a full-body conditioning move, burpees are one of the best plyometric exercises for runners.

Bonus: Theyll work your core, which iskey to stabilizing your bodywhile youre logging mile after mile.

Healthy female training in the gym, performing a hip thrust.

Jump straight up and land with your hands down on the ground.

Shoot your legs back into a plank pose.

Without pausing, jump your feet back forward and spring straight up into a jump.

Continue this movement pattern.

Skater hops

Boost your hip strength and your coordination with these side-to-side hops.

Start with your feet together.

Spring your left leg out to the left, bringing your right leg behind.

Keep going back and forth.

Start by lunging your left foot back, so your knee hovers just above the ground.

In a dynamic fashion, spring the left knee forward up to hip height.

Swap legs and try it on the opposite side.

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