PLYOMETRICS

Plyometric jumping can take your running training to a new higher level but you have to be ready.

This means:

• being able to squat at least half your body weight and ideally more than just half
• you are able to run a 10K, without struggling too much.

Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities.

The American Council on Exercise has some sound, cautious advice about plyometrics.

Donald Chu has some excellent detail on how to improve your running performance by adding plyometrics to your training.