The Rundown

Hop to It. While there is some debate about how it works, exercise science pretty much agrees that plyometric training can make you a more efficient runner. (Plyometrics involves explosive movements where you try to maximize the force produced in the shortest possible time).

Last month, a study published in Sports Biomechanics found a 3.9 percent improvement in running economy after eight weeks of either plyometric or dynamic strength training, which is comparable to what Nike’s original Vaporfly 4% shoe produced. But the plyometric training in this study required time and some equipment. Another recent study set out to make things less complicated.

Led by Tobias Engeroff of Goethe University Frankfurt, researchers simplified plyometric training to one movement: hopping on the spot, and tested it on a group of amateur runners. Participants started with both feet no wider than hip width apart and hopped as high as possible with both legs, keeping their knees extended and trying to minimize contact time with the ground.

Engerhoff’s study design is based on the idea that tendon stiffness boosts running economy and it draws on recent research that suggests connective tissue like tendons responds best to short, frequent stimulus rather than longer and harder workouts.

The program began with hopping for 10 seconds, resting for 50 seconds and repeating five times for a total of five minutes. Participants did this daily, decreasing the rest and increasing the number of sets each week for six weeks. (By six weeks, it was 15 sets of 10 seconds hopping with 10 seconds rest, still totaling five minutes).

The team found an improvement in running economy of two to four percent after six weeks.

It’s worth pointing out that the study in Sports Biomechanics found the same improvements with both plyometrics and dynamic strength training, which in this case involved bodyweight exercises including lunges, step-ups, squats and stair jumps.

All this is to say that Engeroff’s “hop” research doesn’t necessarily mean that daily hops should replace dynamic strength training or more complex plyometrics if that’s what you prefer. But it does suggest that you can do something to boost your running economy that is easy, quick and as effective as super shoes (and much, much cheaper).

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