The answer to the above question is yes, but it is based on several assumptions. First is that you have an adequate strength base and second, that you do true plyometrics, not simple jump exercises that have come to be called plyometrics. Jump exercises are great for long-distance runners and are used as a lead in to true plyometric exercises
Doing true plyometric drills for most runners would cause injury because most runners are not prepared to for such explosive work. They require much greater strength and a gradual build up to doing explosive plyometrics. Thus, how and when you use plyometrics becomes very important.
Understand that plyometrics should never be used to make you stronger. Strength training is used for this purpose. Plyometrics is used to literally convert your strength into speed and explosive power. It is at this time (after strength training) that doing plyometric exercises will have a direct positive effect on your running.
However, if you do not have the strength base you will not have the ability to become faster or to run longer. This lack of strength, which is typical of most long-distance runners, is one of the main reasons why there are so many injuries in running. Another major reason for so many injuries is poor technique.
The kinds of exercises that you use in your plyometric training are also very important. For example, simple hopping, skipping and jumping are not examples of true plyometrics; they are simply different forms of jumping. In order to be true plyometrics, the jumps must be executed in 0.15-0.2 seconds. Half of this time is devoted to the landing and half for the takeoff.
Thus, you can see that the jump must be executed extremely quickly. The problem we have is that the people who popularized plyometrics made it appear as a very simple activity to get more people involved. As a result plyometrics is typically associated with easy jumping and in many cases is a synonym for jump exercises.
The information surrounding plyometrics is misleading both in understanding as well as in execution. For example, on the landing, the muscles undergo a quick lengthening contraction (eccentric) which is then converted into a quick shortening contraction (concentric). It is this switching that it is responsible for getting you off the ground and into the air.
Thus, when you see articles talking about plyometrics, be aware that most of them deal with jump training, not true plyometrics. However, jump training can be of great value to runners and you should work them into your program. But before you do this, be sure that you have an adequate strength base so that you do not get injured.
In addition, you must have good running technique in order for plyometrics to truly play a role. If you land mid-foot, the muscles will undergo the stretch lengthening-shortening type contraction to enable you to get more “spring “in your running step. However, if you are a heel hitter, plyometrics will do very little to improve your running.
See Explosive Running and Build a Better Athlete for more details.