Is Lifting or Plyometrics Better for Runners? Exploring the Research

Plyometrics and Lifting for runners. Which one is more usefu;? And how do you use them effectively.

Should you jump or lift ? Or both?

When it comes to enhancing running performance, the debate between lifting weights and engaging in plyometrics is ongoing. Both modalities offer unique benefits, but tailoring your training to include the most effective elements of each could lead to better results. Let’s dive into the research to understand how these training styles impact runners.


Plyometrics, a dynamic and explosive form of exercise, involves rapid stretching and contracting of muscles, designed to increase power and speed. For runners, this type of training is particularly beneficial as it targets the specific neuromuscular pathways that are involved in running fast and efficiently.

Research on Plyometrics for Runners:

A key study published in the “Journal of Strength and Conditioning Research” highlights that plyometric training can significantly enhance running economy. This improvement is attributed to better utilization of the stretch-shortening cycle (SSC), a natural elastic response in muscles and tendons. When the SSC is optimized through plyometrics, it allows runners to use less energy to achieve the same or greater output, effectively making them more economical runners.

Another pivotal study in the “European Journal of Applied Physiology” examined the effects of a 6-week plyometric training program on middle and long-distance runners. The results showed improvements not only in running economy but also in 3k time trial performance. This underscores plyometrics’ role in enhancing not just the physiological aspects of running but also direct performance outcomes.

How Plyometrics Work:

Plyometric exercises such as jump squats, pogos, and bounding involve high-intensity, explosive movements that improve muscular force and power output. This power is crucial during the push-off phase of running, where each burst of speed relies heavily on the strength and responsiveness of the lower body muscles. By training these muscles to contract more quickly and forcefully, plyometrics help increase stride length and frequency—two key components of faster running.

The Benefits of Plyometrics for Runners

Plyometric training, known for its dynamic and explosive exercises, provides substantial benefits to runners by enhancing muscle power, running economy, and overall performance. This form of training is pivotal in transforming the way runners approach both speed and endurance.

Studies demonstrate that plyometrics significantly improve running economy—the amount of energy expended at a given pace. For instance, a study from the “Journal of Strength and Conditioning Research” reveals that plyometric exercises enhance the efficiency of muscle usage, leading to substantial energy savings during long runs. This efficiency stems from improved muscle elasticity and neuromuscular coordination, enabling runners to perform better for longer periods.

Additionally, research in “Sports Medicine” highlights that plyometric training can lead to quicker times in distance running events. This improvement is attributed to enhanced leg strength and springiness, which are crucial for increasing stride length and speed. By focusing on the explosive component of muscle contraction, plyometrics train the muscles and tendons to generate more force with each stride.


Weight lifting, or resistance training, is an essential component of a runner’s training regimen, primarily focusing on building strength, power, and endurance. This training modality involves exercises that cause muscles to contract against external resistance, such as free weights, weight machines, or body weight, which is crucial for improving various aspects of running performance.

Research on lifting for runners:

Significant research underscores the importance of resistance training for runners. For example, a study in the “Scandinavian Journal of Medicine & Science in Sports” found that incorporating resistance training into the routines of endurance runners led to improvements in both speed and strength, which are vital for enhancing race performance and efficiency in overcoming inclines during runs.

Furthermore, an investigation published in the “Journal of Strength and Conditioning Research” demonstrated that strength training could lead to improvements in maximal sprint speed and overall endurance capabilities. This is particularly important for runners who participate in events that require both endurance and bursts of speed, such as middle-distance running.

The Benefits of Strength Training for Runners

Weight lifting, or resistance training, offers significant benefits for runners, ranging from enhanced muscle strength to improved overall running performance. This form of training, involving the contraction of muscles against external resistance, is essential for developing the power and durability needed in running.

A comprehensive study published in the “Journal of Strength and Conditioning Research” demonstrates that regular resistance training can lead to improvements in running economy and speed. This is achieved through increased muscular strength, which enables runners to exert more force during each stride, thus enhancing their ability to accelerate and maintain higher speeds.

Another critical study in the “Scandinavian Journal of Medicine & Science in Sports” highlights that incorporating strength training into a runner’s regimen can lead to better performance in endurance races. This is partly because strength training increases the cross-sectional area of muscle fibers, particularly the type IIA fibers, which are crucial for both speed and endurance.

Resistance training also contributes to a better running economy by increasing the stiffness of tendons, which can improve force transmission and energy storage during running. This mechanical efficiency allows runners to expend less energy at the same pace, leading to better performance in endurance events.

By integrating weight lifting into their training programs, runners can not only enhance their strength and endurance but also significantly improve their running economy. This holistic approach to training ensures that runners can achieve their maximum potential in both speed and endurance events.

Integrating Plyometrics and Strength Training for Running Performance

Combining plyometrics and weight lifting in a runner’s training regimen can lead to significant improvements in performance, efficiency, and speed. Each training modality offers distinct benefits, and when synergistically integrated, they can complement and enhance each other effectively.

According to research in the “Journal of Sports Sciences,” a combined training approach that incorporates both resistance and plyometric exercises is more effective at improving running speed and power than either method alone. This is due to the simultaneous enhancement of muscle strength, power, and neuromuscular coordination, which are crucial for both the acceleration and endurance aspects of running.

Another study published in the “International Journal of Sports Physiology and Performance” suggests that integrating plyometric exercises with traditional strength training can significantly improve a runner’s economy and functional strength, which are vital for long-distance events. This combination allows for the development of a more resilient musculoskeletal system that can withstand the repetitive impacts of running while maintaining high efficiency.

How to implement lifting and plyometrics in your running program

A balanced training program might involve two to three days of strength training per week, focusing on major muscle groups and movement patterns (squat, hinge, lunge, press, row, etc). Plyometric sessions could be integrated on alternate days, focusing on exercises like box jumps, bounding, and pogos to enhance muscular responsiveness and explosiveness. Alternatively, they can be put at the beginning of a work out (run or lifting session) or at the end, as long as they get done frequently, that is all you need to focus on.


In conclusion, both plyometrics and weight lifting offer distinct and significant benefits for runners, enhancing everything from running economy to strength and speed. While plyometrics improve neuromuscular efficiency and explosive power, weight lifting builds essential muscle strength and endurance. The integration of these training modalities into a balanced regimen not only maximizes performance outcomes but also caters to the diverse needs of running, including speed, endurance, and efficiency. By strategically combining plyometric exercises with strength training, runners can optimize their training, prevent fatigue, and set the stage for achieving peak performance in their racing endeavors.



Sign up to our weekly email for useful tips


Looking for a tailored online coaching program? Visit our Online Coaching Site and progress past your limitations!