Daily Hopping Exercise Improves Running Economy
A randomised and controlled trial.
This randomised controlled trial examined whether a simple daily hopping exercise can improve amateur runners' running economy (RE). Thirty-four participants were split into a hopping exercise group and a control group, with the intervention lasting six weeks.
PMID: 36914662
Key Points
Aim
This study aims to determine whether a daily, progressive plyometric hopping protocol enhances running economy in amateur runners, particularly at higher running speeds.
Methods
Participants: 34 amateur runners (average age 29, mostly male), all with a 10 km time under 55 minutes and under 40 years old.
Design: A randomised controlled trial with two groups:
Hopping Exercise (HE) Group: Performed 5 minutes of double-legged hopping daily for six weeks, with weekly increases in hopping bouts and reduced rest intervals.
Control (CON) Group: Continued their regular training without additional intervention.
Testing: Before and after the intervention, all participants completed treadmill tests measuring:
Running economy (RE) at 10, 12, and 14 km/h (oxygen uptake per distance)
Peak oxygen uptake (VO2peak)
Respiratory exchange ratio (RER)
Supervision: Initial in-person instruction and video monitoring for proper hopping technique.
Compliance: A minimum of 70% adherence is required for inclusion in the analysis.
Related
Results
Running Economy:
Significant improvement in RE at 12 km/h and 14 km/h in the hopping group compared to controls.
No significant difference at 10 km/h.
Peak Oxygen Uptake (VO2 peak):
No significant changes between groups.
Respiratory Exchange Ratio (RER):
Increased RER at 12 km/h and 14 km/h in the hopping group, suggesting a shift in substrate utilisation at higher speeds.
No difference at 10 km/h.
Adherence and Safety:
High compliance and no reported injuries or adverse effects.