EP 122: Run Faster Without Adding a Single Mile

What if you could run faster, feel more resilient, and build stronger bones without adding a single mile?

That's what plyometrics can do, and they're the most underrated tool most runners skip.

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Running is basically a series of small springy motions, so it makes sense that plyometric training carries over directly to how fast and efficient you run. Studies show plyometrics can improve running speed and efficiency by up to 8%, and they do a lot more than that. They build resilience in the tendons and tissues you use to create force, and the impact loads your bones in a way that improves density over time. That makes them a big deal for runners, aging athletes, and women, especially anyone worried about bone stress injuries or thinking about training through menopause.

In this video I break down the science, then get practical. How often to program plyometrics (start with one day a week and build to two or three), where to put them in your session (before your lifts, when you're fresh), and roughly how many ground contacts make sense for your level. Then I demo real progressions from beginner to advanced: pogo hops, skips, double leg hops, jump squats, single leg work, skater hops, and depth jumps, using minimal equipment so most of you can do them wherever you train.

The key is quality over quantity. Plyometrics aren't about doing a million jumps until you're sweaty. They're about power, reaction, and recovering enough to repeat it. Build up gradually, stop a set when your power drops off, and back off if anything starts to hurt in your feet, shins, or knees.

Want plyometrics programmed for you, scaled to your level and paired with your running and strength goals? Take the quiz linked below to find your fit inside The Lyss Method, or email me and my coaches if you're not sure where to start. And tell me in the comments: have you been skipping plyos in your training?

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