Run, Forrest, Run!

But don't forget to jump, too. A recent NSCA study showed that even middle- and long-distance runners can benefit from horizontal jump training.

Although sprinters benefited most from jump training, longer-distance runners did also. I  suggest adding several sets of bodyweight standing broad jumps at the beginning of a workout. Perform 3 sets of 3 jumps with 20 seconds rest between jumps and 60 seconds between sets.

Add 2X/week to start.

This study shows that lower-body power is a component of effective running at longer distances. It can possibly also benefit when a runner needs "kick" at the end of a race.

So, jump Forrest, jump!