High-intensity interval training versus plyometric training on performance measures among recreational runners: a randomized controlled trial

High-Intensity Interval Training (HIIT) and Plyometric training are both well-established methods for improving athletic performance. Despite their popularity, limited experimental evidence directly compares their effects in recreational runners. This study aimed to compare the impact of HIIT and Plyometric training on agility, lower limb power, sprint speed, and functional performance. A randomized controlled trial was conducted with 60 recreational runners allocated to HIIT (Group A), Plyometric training (Group B), or Control (Group C). Participants underwent supervised exercise sessions three times per week for six weeks. Performance outcomes were assessed at baseline, week 3, and week 6, including agility (T test), lower limb power (vertical jump test), sprint speed (50 m sprint), and functional performance (Figure-8 Hop Test). Baseline characteristics were comparable across groups for age (mean 22.75–23.90 years), BMI (mean 25.34–26.37 kg/m²), and other demographics. Post-intervention analyses demonstrated significant improvements in Groups A and B compared to the Control group (p < 0.001) across all measured outcomes. Group A (HIIT) showed improvements in agility (12.60 ± 1.67 s), lower limb power (29.75 ± 8.97), sprint speed (3.90 ± 0.70 s), and functional performance (5.91 ± 0.44 s). Group B (Plyometric training) also showed significant improvements versus Control, but no statistically significant differences were observed between Groups A and B (p > 0.05). This study shows that both HIIT and plyometric training effectively improve performance in recreational runners, with no statistically significant differences between the two methods. The findings support equivalence in effectiveness across all measured outcomes. HIIT may be preferred for its time efficiency, but both approaches are valid training options. The trial was registered with the Clinical Trials Registry - India (CTRI) under the registration number CTRI/2024/04/065310, dated 5th April 2024.