The Hang Power Clean is arguably the "Workhorse" for athletes. It is simpler to learn, safer for the shoulders, and carries a massive carry-over to running economy.
In a Hang Power Clean, you start with the bar at mid-thigh (the "hang"), explode upward, and catch the bar on your shoulders (the "rack position") without dropping into a deep squat.
For a runner, this movement is the ultimate "bridge" between the weight room and the road.
Running is essentially a series of plyometric hops. The Hang Power Clean trains Rate of Force Development (RFD). It teaches your muscles to go from relaxed to "maximal contraction" in a fraction of a second. This makes your foot strike feel less like a thud and more like a bounce.
To catch the bar on your shoulders, you have to maintain a tall, rigid spine. This strengthens the upper back and core, which are the first things to "wilt" during the last 5 miles of a long run. A strong upper body keeps your lungs open and your breathing efficient.
Most running injuries happen because the hamstrings and glutes aren't doing their job, forcing the knees to take the impact. The explosive "hip hinge" of the clean forces the posterior chain to take the lead, building a "bulletproof" backside.