P90X Plyometrics and Endurance Running  

One of the most challenging sessions in the entire P90X program is the Plyometrics session. Hence, Tony Horton's comment, “This is the X in P90X”

He also explains the importance of Plyometrics in multiple sports. In his own words, “If it’s played on a rink, a court, or a field, this is for you.”

BUT what about endurance athletes, and what is the importance of “JUMP TRAINING” for Marathoners, and Triathletes?

In Endurance sports, the body is trained to develop the cardio system. Aerobic effort makes up the bulk of this training, stressing the body to adapt to longer and longer distances. That will get you across the finish line, but to excel at distance, just like in short distance, you have to be fast.

At one time, I assumed that the athlete running a two hour marathon simply ran harder, or put in more effort than the guy running a four hour marathon. But after watching some elite athletes in top races like the Houston Marathon, the Corner Brook at the ITU World Cup Triathlon, and Ironman Newfoundland 70.3 I realized that there is more to the story. Top athletes like Simon Whitfield, and Craig Alexander didn’t just rack up impressive run splits because they were fitter then everyone else, they were faster. A bit of a D’UH moment I know, but this is where the concept gets sketchy for most people.

Before I go further, let me stress that I am not a running coach, and I could be totally off base, but this is the way I understand speed as it relates to endurance athletes and running.

All other things equal, what makes one person faster than someone else, is how quickly their limbs can move from point A to point B. The quicker a runner can complete a running stride as one complete movement, the quicker their time.

So again all things equal, endurance, Aerobic capacity, VO2 max, what makes one runner faster is his ability to move his legs quicker.

Again, I must stress I am not a running coach, but if I am right, then the benefit of a good plyometrics workout is obvious. Training the limbs to move quickly, without expending a whole lot of extra energy will make you a faster runner.

Slogging through a plyometric session is an excellent workout on its own. But for a runner, it can have increased benefits if the movements are done with good running form in mind.

For example, the JUMP double knee tucks can be done by jumping as high as possible and bringing the knees up to the torso, but if you really want to improve running by increasing quickness, you should concentrate on bringing the knees up and down as quickly as possible, with as little gain in height as possible. The head should stay in the same position, or as close to it as possible. Concentrating on moving the legs and feet up and down as quickly as possible is where the maximum benefit will be found. This is similar to running with good form, with a minimal amount of bounce. If you read POSE method, or Chi Running, this bouncing along with heel striking is the cause of a large number of running injuries.

So even if you are training for the New York Marathon, or KONA, do your plyo, think like a cat, land softly, think quick legs, and become fast.