How 5 Minutes of Daily Hopping Can Improve Running Economy
If you’re a runner looking for a simple way to improve performance, this may be one of the easiest wins out there. No fancy equipment, no complicated program, and no long workout. Just a few minutes per day. A recent study looked at whether progressive daily hopping could improve running economy in amateur runners, and the results were impressive.
What Is Running Economy?
Running economy refers to how much oxygen your body uses at a given running speed. In simple terms, it is a measure of how efficient you are as a runner. If you can use less oxygen at the same pace, you are more efficient, and that can translate to better performance over time.
Even small improvements in running economy can matter. In distance running, marginal gains can add up, especially when the intervention is simple and easy to perform consistently.
The study: “Progressive daily hopping exercise improves running economy in amateur runners: a randomized and controlled trial.”
The researchers studied amateur runners under age 40 who could run a 10K in less than 55 minutes. Participants were split into a hopping exercise group or a control group. The hopping group added a daily 5-minute hopping routine for 6 weeks while continuing their regular training.
Published in Scientific Reports in 2023.
What Did the Daily Hopping Program Look Like?
One of the best parts of this study is how simple the intervention was. The exercise group performed double-leg hopping every day for 6 weeks. Each hopping set lasted 10 seconds, and the total session stayed at about 5 minutes while the workload progressed over time.
- Week 1: 5 sets of 10 seconds with 50 seconds rest
- Week 2: 6 sets of 10 seconds with 40 seconds rest
- Week 3: 8 sets of 10 seconds with 30 seconds rest
- Week 4: 10 sets of 10 seconds with 20 seconds rest
- Week 5: 15 sets of 10 seconds with 10 seconds rest
- Week 6: 15 sets of 10 seconds with 10 seconds rest
Participants were instructed to keep both feet about hip-width apart, hop as high as possible, keep the knees extended, and minimize ground contact time. In other words, this was a very straightforward pogo-style hopping drill.
What Were the Results?
After 6 weeks, the hopping group improved running economy at faster running speeds. Specifically, the study found significant improvements at 12 km/h and 14 km/h, but not at 10 km/h. Those faster speeds are roughly equivalent to about 8:03 pace and 6:54 pace per mile.
The hopping group also showed increases in respiratory exchange ratio at the higher speeds, while peak aerobic capacity did not significantly change. So this was not about dramatically increasing VO2 max. Instead, the runners appeared to become more efficient.
Key takeaway: A simple daily hopping routine improved running economy by about 2% in amateur runners, with no equipment and very little time required.
Why Might Hopping Improve Running Economy?
The exact mechanism is still being studied, but there are a few strong possibilities. One major factor may be improvements in the stretch-shortening cycle and tendon behavior, especially around the Achilles tendon. Better tendon stiffness and better energy storage and return may help runners use less energy at faster speeds.
Plyometric work may also improve neuromuscular efficiency. That means better force transfer, shorter ground contact times, and better use of elastic energy. The study also discussed possible metabolic changes, since respiratory exchange ratio increased at the higher test speeds.
Why This Matters for Runners
There are not many interventions that are this simple, this inexpensive, and this time-efficient that can still make a measurable difference in running economy. For runners, coaches, and rehab professionals, that is what makes this so appealing.
If you are not currently doing any plyometric work or hopping drills, adding a few minutes per day may be a smart way to improve efficiency without overcomplicating your training plan.
How to Use This in Real Life
If you want to try this, the easiest option is to follow the same progressive format used in the study. Keep the drill simple. Use a double-leg pogo-style hop. Focus on staying tall, being springy off the ground, and keeping contact time short.
This could fit well as part of a warm-up, as a short stand-alone session, or as a regular addition to your weekly routine. For coaches, this would also be very easy to include in a cross country or track practice setting.
A Few Important Considerations
While the exercise itself is simple, it still places load through the foot, calf, Achilles, and lower leg. If you are dealing with Achilles pain, plantar fasciitis, bone stress injuries, significant calf symptoms, or another lower extremity issue, it is worth being more cautious before jumping into daily hopping.
In the right athlete, though, this appears to be a very practical and efficient performance tool.
Final Thoughts
We often make training more complicated than it needs to be. This study is a good reminder that simple inputs done consistently can create real changes. In this case, just 5 minutes of progressive daily hopping improved running economy in amateur runners after 6 weeks.
If you are a runner and you are not already using some type of hopping or plyometric work, this may be worth adding to your routine.
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