Plyometric Exercises for Runners: How to Maximise Strength Training without Weights.

We continue our strength training series by Coach Char - (Charlotte Milne), the Run & Strength Coach at CMF Running.  A Level 4 & 5 Personal Trainer, a strength coach for 7 years, full-time run coach for four years and lifelong running & strength training experience, Charlotte shares her strength training tips for runners.

Plyometric exercises are a great way to strength train without weights, especially for runners. 

I don’t see them as something you need to build your whole strength routine around — but when you add them in at the right time, they can make a noticeable difference to how you move and feel when you’re running. 

Plyometrics can help with: 

• Running economy  

• Running power  

• Coordination, balance, and stability  

• Activating key muscle groups (glutes, quads, calves, hamstrings)  

How I Use Plyometrics 

For me, plyometrics are more of an add-on, not the main workout. 

I’ll use them: 

• As a small part of a whole a strength session  

• Or during phases where we want to sharpen things up a bit  

They don’t need to be all-out or super intense. Most of the benefit comes from good technique, control, and rhythm, not just going as hard as you can. 

My Go-To Plyometric Exercises 

Box Jumps 

Muscle groups: 

• Glutes  

• Quads  

• Calves  

Why I like them: 

• Great for power and coordination  

• Helps train those fast-twitch muscle fibres  

Coach Char’s Tip: Focus on a soft landing in a squat position. If it’s loud or clunky, it’s too aggressive. 

Single Leg Hops 

Muscle groups: 

• Calves  

• Ankles  

• Glutes  

• Quads  

Why I like them: 

• Builds balance and stability  

• Really good for ankle strength  

• Transfers well to trail running and uneven ground   

Split Squat Jumps 

Muscle groups: 

• Quads  

• Glutes  

Why I like them: 

• Builds leg power  

• Helps with changing pace and surging in a run  

Bosu Ball Toe Taps (Around the World) 

Muscle groups: 

• Glutes  

• Ankles  

• Core  

Why I like them: 

• Good for coordination and foot speed  

• Nice lower-impact option  

• Great to switch things on before a run or workout  

Bosu Ball Forward Jumps 

Muscle groups: 

• Glutes  

• Quads  

• Calves  

• Core  

Why I like them: 

• Helps with balance and stability on landing  

• Good for awareness of where your body is in space  

Burpees 

Muscle groups: 

• Shoulders & chest  

• Glutes  

• Quads  

• Core  

Why I like them: 

• Full body movement  

• Adds a bit of a conditioning element  

• Gets you moving in a more dynamic way  

Ankle Hops 

Muscle groups: 

• Calves (main one)  

• Foot muscles  

• Core (for stability)  

Why I like them: 

• Builds that elastic “bounce”  

• Helps with running economy  

• Improves how quickly you come off the ground   

The Biggest Thing to Remember 

With plyometrics, it’s not about smashing yourself. 

They shouldn’t: 

• Leave you completely cooked  

• Take over your whole session  

• Replace your normal strength work  

They’re there to support your running, not be an added intensity. 

Final Thoughts 

You can absolutely build strength as a runner without weights. 

Plyometrics are just one tool that can help with that — especially when you focus on: 

• Good form  

• Slowing things down when needed  

• Being aware of what muscles you’re using  

I still think your fundamental strength exercises should be the base (with or without weight that is). But adding in a few plyometric movements here and there is a great tool help your running.  

#havefun  

Other Resources 

• More information on YouTube 

• Instagram: @trailgirlcharlotte 

• Book a Call HERE