Effectiveness Of Plyometric Training Versus Pilates Training on Explosive Muscle Strength and Running Performance in Recreational Marathon Runners

Background: Marathon running requires more than aerobic endurance itself. Better long-distance performance also depends on neuromuscular coordination, lower-limb force production, postural control, and movement efficiency. Because of these demands, recreational runners increasingly incorporate supplementary conditioning methods such as plyometric and Pilates training into their regular endurance programmes of running. But there is  limited evidence while comparing the effects of these two approaches in recreational marathon runners. Objective: The objective is to compare the effects of plyometric training and Pilates training on explosive muscle strength and running performance among recreational marathon runners. Methods: Seventy recreational marathon runners aged 18–45 years participated in this comparative intervention study. Participants have been equally assigned to a plyometric-training group or a Pilates-training group and  both the groups continued their routine endurance-running programmes along the six-week intervention period their performance was assessed before and after the training using a 20-m sprint test and a 5-km running test. Statistical analysis was performed using paired and independent t-tests, with significance set at p  0.05. Results: The results showed that both interventions resulted in a measurable improvement in sprint and endurance-running performance. But Participants in the plyometric group demonstrated greater overall change, particularly in 5-km running performance. Mean sprint time improved from 3.36 ± 0.1125s to 3.07 ± 0.123 s following plyometric training compared to the Pilates group improved from 3.38 ± 0.152 s to 3.12 ± 0.123 s. Reductions in 5-km completion time were also larger in the plyometric group, indicating best improvement in running efficiency and explosive lower-limb function.   Conclusion: Both plyometric and Pilates training have positively influenced running performance in recreational marathon runners. Plyometric training had produced greater improvement in sprint and endurance, while Pilates exercise appeared beneficial for movement control and postural stability. Combining supplementary neuromuscular- conditioning exercises into endurance programmers can help recreational runners improve overall running performance.