I'm increasing my running distance, but I'm not getting any faster.

I do strength training, but I've never done jump training.

"Can jump training really improve a long-distance runner's performance?"

This time, we'll explore this question based on research.

The study we'll introduce was published by Professor Yuri Nagahara and colleagues at Ritsumeikan University, and focused on male masters endurance runners.

After 35 participants performed plyometrics twice a week for 10 weeks, their energy cost to run at the same speed decreased by an average of 3.9%.

Furthermore, the height of drop-rebound jumps and changes in running cadence were correlated with the improvement in efficiency.

This video will explain the following from a physical therapist's perspective:

What is running economy?
What kind of training is plyometrics?
What changed after 10 weeks of training twice a week?
What does "average -3.9%" mean?
Changes in jumping ability and cadence observed in those who improved
Should you consciously lower your cadence?
Differences between strength training and jump training
Examples of jumping exercises
How to incorporate jumping exercises into your regular running training


The "-3.9%" in this study does not mean that your marathon time will be shortened by 3.9%.

Also, while there was a tendency for greater improvement in those with lower cadence, this study did not investigate the effect of training to intentionally lower cadence. The results do not indicate a significant decrease in the average cadence of the entire group; rather, it examines the relationship between individual changes and efficiency improvements.

The jumping exercises in the latter half of the video are examples to help understand the movement. They do not replicate the exercises, repetitions, or sets from the original paper. If you have concerns about your soles, Achilles tendons, or knees, adjust the load while observing your reaction not only during landing but also the following day.

Focus not only on running practice, but also on your ability to transition from landing to the next step. This research has been organized to show how it can be applied to the training of recreational runners.

■ LINE
For inquiries about shoe selection, running form, injury consultations, etc., please contact us here.

For LINE subscribers only, we are offering a free paid note article summarizing "What I Did to Achieve a Sub-3.5 Marathon in 3 Months, Starting from No Track and Field Experience."

https://lin.ee/xOs25UO

■ note
We publish structural analysis and a 10-item shoe review that couldn't be fully covered in the video.

https://note.com/marathon_pysio

■ X
We publish the latest shoe information, review updates, and running research.

https://x.com/marathonpysio?s=11

■ Threads
We publish running and shoe reviews.

https://www.threads.com/@marathon.phy...

■ Instagram
We share information about running shoes.

Instagram: marathon.physio.gear

■ Inquiries and Business Consultations
marathon.physio.gear@gmail.com

━━━━━━━━━━━━━━━

【Marathon Physical Therapist】

・Physical Therapist
・Over 10 years of clinical experience
・Experience with over 20,000 cases
・Achieved sub-3.5 marathon time in 3 months despite having no prior track and field experience
・Currently aiming for sub-3 marathon time

Based on "anatomy x kinesiology x sports science," we share methods for getting faster while reducing injuries, and the characteristics of running shoes that we have actually worn.

Please subscribe and like!

#running #marathon #jumptraining #plyometrics #runningeconomy #strengthtraining #marathontraining #citizenrunner #physiotherapist #marathonphysiotherapist