Why Runners Should Include Plyometric Exercises in Their Warm-Up

running performance
By Dr Brea Kunstler (Physiotherapist and Run Coach)

Have you ever wondered why people run, jump, and leap across a field or court during a warm-up or training session for their favourite sport?

They might be jumping over things, running around cones, or dodging objects thrown at them. It might look like fun and games. And it might well be. But what they are doing is actually beneficial for their nervous and musculoskeletal systems.

What Are Plyometric Activities?

These movements are called plyometric activities. They train the nervous system to respond quickly. Muscles, bones, and tendons learn to react fast to a stimulus like a sudden direction change or obstacle.

A recent high-quality study found that neuromuscular training which includes plyometric exercises—can significantly reduce injuries:

  • Knee sprains by 39%
  • ACL injuries by 61%
  • Lower limb injuries by 15% in women and girls
    (Bullock et al., 2025)

Even better, just 10 minutes twice a week was enough to see results. That’s a small investment for a big reduction in injury risk.

What Is Plyometric Training?

Plyometric training boosts the nervous system’s ability to respond quickly and generate force. This is key to preventing injuries and improving sports performance.

Plyometric movements:

  • Help muscles and nerves respond fast
  • Train the body to act under pressure
  • Mimic real-world movements like jumping, skipping, or dodging

    Examples include:
  • Dodging objects (like in dodgeball)
  • Jumping over obstacles (like tree roots on a trail)
  • Changing direction quickly (like avoiding a tackle)

Why Should Runners Do Plyometric Warm-Ups?

Most runners only run. But that’s not enough to prepare their bodies. Adding plyometrics to a warm-up improves performance and lowers injury risk.

Sprint pose

Several studies are reporting benefits across age groups and skill levels (Kors et al., 2023). Some even suggest these exercises are especially helpful for female runners. That matters because many sports science studies focus mainly on men.

Even if you’re an amateur, you can benefit from a proper warm-up that includes short, structured plyometric exercises.

What Does a Good Plyometric Warm-Up Look Like?

A physiotherapist can help tailor a warm-up to your needs. Good programs for runners might include:

  • Skipping
  • Leaping
  • Dodging ground objects
  • Trampoline work
  • Hopping

These movements are quick and simple but they build strength, agility, and resilience. Book a session with one of our physiotherapists to find a program that works for you.

References

  • Bullock GS, Raisanen AM, Martin C, et al. Prevention strategies for lower extremity injury: A systematic review and meta-analyses for the Female, Woman and Girl Athlete Injury Prevention (FAIR) Consensus. British Journal of Sports Medicine. Published Online First: 11 July 2025. doi: 10.1136/bjsports-2025-109910
  • Engeroff T, Kalka K, Merrifield R, et al. Progressive daily hopping exercise improves running economy in amateur runners: A randomized and controlled trial. Sci Rep 13, 4167 (2023). https://doi.org/10.1038/s41598-023-30788-3
  • Kors RL, Orsatto LBR, Ache-Dias J, et al. Effects of Plyometric Training on Physical Performance: An Umbrella Review. Sports Med – Open, 9, 4 (2023). https://doi.org/10.1186/s40798-022-00505-8

Dr Brea Kunstler