When space and time are tight, it’s tempting to neglect doing a warm-up. However, recent research suggests that plyometrics – exercises in which muscles exert maximum force in short intervals of time, such as jumps and squats – can increase running economy (RE) in recreational runners.
The study analysed the oxygen uptake (VO2) of participants at four different speeds after having performed either a plyometric, resistance or running-only warm-up. Across all four speeds, the results showed a lower VO2 in participants who had performed plyometric exercises, which means participants were consuming less oxygen and energy.
To boost your running economy on your next run, try these plyometric warm-up exercises.
For each exercise, perform two sets of eight reps, with 60 secs’ rest between sets.
1.Squat jumps
Start with your feet shoulder-width apart; lower your hips back and down into a standard squat, keeping your thighs slightly higher than your knees. Burst up using your arms to push the air back. Land with your legs slightly bent and lower back into a squat.
2. Scissor jumps
Start with one foot in front of you and the other behind you; jump and land with your feet in the opposite positions. For a greater challenge, see above. lunge forward and then jump, switching to the opposite lunge position.
3. Double-leg bounds
Start with your feet about shoulder-width apart; jump forward as far as you can with both legs together and repeat as many times as required. If practising this in your bedroom, jump from one end of the room to the other, turn around and repeat. Land lightly, please.
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