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Daily Hopping Exercise Improves Running Economy

Daily Hopping Exercise Improves Running Economy

A randomised and controlled trial.

Danny James's avatar
Danny James
May 28, 2025
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Daily Hopping Exercise Improves Running Economy
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Female runner wearing light blue running on a run.
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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.


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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.

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