As said up there ^^^, every plugin has a "Watch" button on the plugin page.

Click that and you will get notified if there is an update for that particular plugin. If there is an updated version, simply download it then copy it into your servers oxide\plugins folder. It will ask if you want to overwrite the existing file, click yes and it will overwrite. The update notes on the plugin page should let you know if you need to change anything or update the plugin in a particular way.
The server can either be running or switched off when a plugin is installed/updated. Bear in mind though, if the server is running and you install a plugin, the server will load it straight away and the playerbase might get a shock with new stuff popping up on the screen, etc. Best to initially read the ENTIRE documentation that is on the plugin page, make yourself familiar with it's permissions etc then install it, assign the needed permissions then away you go.