Running Strong with Power Plate®

Share Article

Running Strong with Power Plate® in Celebration of National Running Day this Month

Runners are notorious for not wanting to spend time on gym-based strength work, core stability exercises and stretching, preferring instead to “just run.” Runners are also notorious for getting injured. This is no coincidence, according to Steve Powell, Director of Education at Performance Health Systems, who advocates running-specific exercises and functional flexibility to keep muscles and joints in peak running form.

“Runners will be pleased to hear the secret to avoiding injury and recovering quickly between runs doesn’t lie in spending hours lifting weights or lying on gym mats easing out every muscle,” says Powell. “Just 10 to 12 minutes, two or three times a week, on Power Plate whole body vibration equipment will do the trick.”

The science behind whole body vibration

Whole body vibration training speeds up recovery and regeneration, and a few specific exercises performed on the vibrating platform of Power Plate® can work wonders. This is due to the rapid, harmonic vibration of the Power Plate platform which facilitates a number of positive responses within the body including increased blood flow and circulation.

The precision of the vibration wave and the rapid movement of the Power Plate platform initiates and forces the body’s natural reflexes to engage. This reflexive stabilization response is more commonly described as proprioception. When targeted exercises are performed on the vibrating Power Plate, there is a rapid increase in blood flow and nutrient supply to the key muscles and connective tissue involved in running.

In addition to enhancing flexibility and range of movement, Power Plate has been scientifically shown to provide active recovery by stimulating a circulatory response that removes the metabolic by-products of exercise, drives more oxygen into the muscle tissues and aids lymphatic drainage.

Suitable for all runners

From speed-focused 5K runners to steadily-paced marathoners, runners are prime candidates for stiff muscles and sore joints. Powell has devised specific exercises and stretches focused on the key muscles and joint complexes related to running, particularly the foot and ankle, hips and upper back. These movements can be performed on the ground but will be significantly enhanced when performed on a vibrating Power Plate. Each exercise has been selected to quickly and efficiently condition and prepare the body to cope effectively with the demands of running, enhance performance and reduce injury risk.

The complete Power Plate workout for runners can be downloaded at Following are some sample exercises. For best results, Powell recommends warming up with a short walk on a treadmill and/or stretching any problem areas. Included with his workout are specific stretches for hip flexors, calves, quads and piriformis, all designed to be performed on Power Plate, as needed.

Forward lunge hold with overhead reach (for hip mobility) – Begin in a high lunge position with the ball of rear foot resting on Power Plate and arms extended overhead. Engage the glutes and push the hips forward slightly while driving hands rhythmically overhead, returning to the start position each time. Repeat for 30 to 45 seconds. Change leg positions and complete another set.

Standing dynamic calf with side-to-side knee driver (for foot, ankle and calf mobility) – Standing on Power Plate and holding the handles for support, lift one leg up and out to the side, with the hip and knee bent to 90 degrees. Keeping the back leg straight, drop the heel slightly to feel a stretch in the calf. Bring the bent leg across your body to the other side, then back. Repeat rhythmically in a comfortable range for 30 to 45 seconds, then switch leg positions and complete another set.

Step over with single arm overhead hand driver (for balance and lateral mobility/ stability) – Stand on Power Plate with left foot lifted slightly, right knee soft and right arm extended straight overhead. Bring left leg across to the right, leaning upper body to the left. Return to the start and repeat for 30 to 45 seconds, then complete another set on the other side.

Single leg balance with forward/side foot reaches (for balance and core stability) – Stand on right foot, with knee bent slightly and left leg lifted, hands on hips. Reach left foot to the front, pause briefly and return to starting position, then perform reach to the side in the same way. Continue, alternating front/side for 30 to 45 seconds, then perform another set with the right leg.

Power Plate is owned, manufactured and distributed by Performance Health Systems LLC, a global company, headquartered in Northbrook, Ill., that delivers advanced technology solutions through its health and wellness equipment. In addition to its category-defining Power Plate line, the company has attracted international attention for bioDensity, a breakthrough osteogenic loading system that has been scientifically linked to dramatic bone growth among populations ranging from high-performance athletes to health-compromised seniors.

For additional information on Power Plate whole-body vibration equipment, visit

Share article on social media or email:

View article via:

Pdf Print

Contact Author

Bonni Pear
Motion PR
+1 (312) 670-8948
Email >