{"id":160354,"date":"2025-06-05T13:49:29","date_gmt":"2025-06-05T13:49:29","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/160354\/"},"modified":"2025-06-05T13:49:29","modified_gmt":"2025-06-05T13:49:29","slug":"how-daily-hopping-can-improve-your-running-and-the-5-minute-routine-you-need","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/160354\/","title":{"rendered":"How Daily Hopping Can Improve Your Running \u2013 and the 5-Minute Routine You Need"},"content":{"rendered":"<p data-journey-content=\"true\" data-node-id=\"1\" class=\"css-ftlgrv emevuu60\">If you&#8217;re finding your parkrun progress has stalled, and no matter how many miles you put in, you&#8217;re not seeing any meaningful difference in your times, this could be the <a href=\"https:\/\/www.menshealth.com\/uk\/fitness\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.menshealth.com\/uk\/fitness\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"training\" data-node-id=\"1.1\" class=\"body-link css-1d8p8n5 emevuu60\" rel=\"noopener\">training<\/a> hack to help you break through the plateau. A new study has found that the simple exercise of double-legged hopping can increase your <a href=\"https:\/\/www.menshealth.com\/uk\/running\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.menshealth.com\/uk\/running\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"running\" data-node-id=\"1.3\" class=\"body-link css-1d8p8n5 emevuu60\" rel=\"noopener\">running<\/a> economy \u2013 and it only takes five minutes a day.<\/p>\n<p>The Study<\/p>\n<p data-journey-content=\"true\" data-node-id=\"4\" class=\"css-ftlgrv emevuu60\">The <a href=\"https:\/\/go.redirectingat.com?id=127X583549&amp;url=https%3A%2F%2Fwww.nature.com%2Farticles%2Fs41598-023-30798-3\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.nature.com\/articles\/s41598-023-30798-3\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"study\" data-vars-ga-product-id=\"ad2133ad-1bba-4831-816e-fb9612845636\" rel=\"nofollow noopener\" data-node-id=\"4.1\" data-href=\"https:\/\/www.nature.com\/articles\/s41598-023-30798-3\" data-product-url=\"https:\/\/www.nature.com\/articles\/s41598-023-30798-3\" data-affiliate=\"true\" data-affiliate-url=\"https:\/\/go.redirectingat.com?id=127X583549&amp;url=https%3A%2F%2Fwww.nature.com%2Farticles%2Fs41598-023-30798-3\" data-affiliate-network=\"{&quot;site_id&quot;:&quot;ac4b85e0-a5fc-472b-9780-ce090ac4226d&quot;,&quot;metadata&quot;:null,&quot;network&quot;:{&quot;name&quot;:&quot;Skimlinks&quot;},&quot;product_metadata&quot;:null,&quot;afflink_redirect&quot;:&quot;\/_p\/afflink\/vB6W\/nature-progressive-daily-hopping-exercise-improves&quot;}\" data-vars-ga-product-price=\"$0.00\" data-vars-ga-product-retailer-id=\"736ea5f2-1f20-453a-80e5-32c685418bee\" data-vars-ga-link-treatment=\"(not set) | (not set)\" class=\"body-link product-links css-1d8p8n5 e1aq0z090\">study<\/a>, published in Scientific Reports, aimed to find out whether doing a short, daily hopping exercise could improve how efficiently amateur <a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a64221560\/best-strength-moves-running\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a64221560\/best-strength-moves-running\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"runners\" data-node-id=\"4.5\" class=\"body-link css-1d8p8n5 emevuu60\" rel=\"noopener\">runners<\/a> use oxygen while running \u2013 known as running economy \u2013 without affecting their overall fitness level.<\/p>\n<p>The Methods<\/p>\n<p data-journey-content=\"true\" data-node-id=\"6\" class=\"css-ftlgrv emevuu60\">The study was a randomised controlled trial. It included:<\/p>\n<ul data-node-id=\"10\" class=\"css-1wk73g0 emevuu60\">\n<li data-node-id=\"10.0\">Two groups: one did the hopping exercise (exercise group), the other continued their usual routines without any changes (control group).<\/li>\n<li data-node-id=\"10.1\">34 amateur runners (average age 29), all able to run 10k in under 55 minutes.<\/li>\n<li data-node-id=\"10.2\">The exercise group did 5 minutes of double-legged hopping every day for six weeks. The number of hopping sets increased each week, while the <a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a62276535\/how-many-rest-days-a-week\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a62276535\/how-many-rest-days-a-week\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"rest time\" data-node-id=\"10.2.1\" class=\"body-link css-1d8p8n5 emevuu60\" rel=\"noopener\">rest time<\/a> between sets got shorter.<\/li>\n<li data-node-id=\"10.3\">Before and after the six weeks, all participants were tested on a treadmill at three running speeds: 10 km\/h, 12 km\/h, and 14 km\/h. The researchers measured: running economy, <a href=\"https:\/\/www.menshealth.com\/uk\/fitness\/a64838314\/japanese-interval-walking\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.menshealth.com\/uk\/fitness\/a64838314\/japanese-interval-walking\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"aerobic fitness\" data-node-id=\"10.3.1\" class=\"body-link css-1d8p8n5 emevuu60\" rel=\"noopener\">aerobic fitness<\/a> and the balance between oxygen used and carbon dioxide produced (a marker of energy use called the respiratory exchange ratio).<\/li>\n<\/ul>\n<p>The Results<\/p>\n<p data-journey-content=\"true\" data-node-id=\"12\" class=\"css-ftlgrv emevuu60\">Running economy improved in the hopping group at faster speeds:<\/p>\n<ul data-node-id=\"13\" class=\"css-1wk73g0 emevuu60\">\n<li data-node-id=\"13.0\">At 12 km\/h, they used less oxygen than before, meaning they ran more efficiently.<\/li>\n<li data-node-id=\"13.1\">At 14 km\/h, the improvement was even more noticeable.<\/li>\n<li data-node-id=\"13.2\">At 10 km\/h (a slower pace), there was no meaningful change.<\/li>\n<\/ul>\n<p data-journey-content=\"true\" data-node-id=\"14\" class=\"css-ftlgrv emevuu60\">Aerobic fitness (maximum oxygen use) did not change significantly, meaning the hopping didn\u2019t improve or reduce overall fitness.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"15\" class=\"css-ftlgrv emevuu60\">Energy use (respiratory exchange ratio) increased at the higher speeds, which might suggest the body was using more carbohydrates for energy during faster running.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"16\" class=\"css-ftlgrv emevuu60\">Most participants stuck with the programme, and only two reported mild discomfort (shin or foot pain). No injuries occurred.<\/p>\n<p>The Conclusion<\/p>\n<p data-journey-content=\"true\" data-node-id=\"18\" class=\"css-ftlgrv emevuu60\">The researchers concluded: &#8216;This study provides first evidence that 5 min of daily hopping improve running economy at moderate and high running speed without compromising maximal aerobic capacity in amateur runners. This is in line with previous studies using less frequent jump exercises with higher duration.&#8217;<\/p>\n<p data-journey-content=\"true\" data-node-id=\"19\" class=\"css-ftlgrv emevuu60\">They added that more research is needed to understand exactly how it works \u2013 whether it\u2019s improving tendon function, changing how energy is used, or affecting <a href=\"https:\/\/www.menshealth.com\/uk\/how-tos\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.menshealth.com\/uk\/how-tos\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"movement technique\" data-node-id=\"19.1\" class=\"body-link css-1d8p8n5 emevuu60\" rel=\"noopener\">movement technique<\/a>.<\/p>\n<p>What Does This Mean for Us? <\/p>\n<p data-journey-content=\"true\" data-node-id=\"22\" class=\"css-ftlgrv emevuu60\">A short daily routine of double-legged hopping on the spot can help us become more efficient at faster running speeds. This simple and time-efficient move could be included in your programme, or even quickly in your pre-run <a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/train-smarter\/a64945638\/research-warm-up-lifting-performance\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/train-smarter\/a64945638\/research-warm-up-lifting-performance\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"warm-ups\" data-node-id=\"22.1\" class=\"body-link css-1d8p8n5 emevuu60\" rel=\"noopener\">warm-ups<\/a> to see the benefits. Skipping would likely have the same benefits, if you prefer. You can include it each day, for five minutes, by completing the following protocol \u2013 as used in the study:<\/p>\n<ul data-node-id=\"23\" class=\"css-1wk73g0 emevuu60\">\n<li data-node-id=\"23.0\">week 1: 5 sets of 10 secs \/ 50 secs rest<\/li>\n<li data-node-id=\"23.1\">week 2: 6 sets of 10 secs \/ 40 secs rest<\/li>\n<li data-node-id=\"23.2\">week 3: 8 sets of 10 secs \/ 30 secs rest<\/li>\n<li data-node-id=\"23.3\">week 4: 10 sets of 10 secs \/ 10 secs rest<\/li>\n<li data-node-id=\"23.4\">week 5: 15 sets of 10 secs \/ 10 secs rest<\/li>\n<li data-node-id=\"23.5\">week 6: 15 sets of 10 secs \/ 10 secs rest<\/li>\n<\/ul>\n<p>Related Stories<img src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/c22e28ba-9876-4154-858b-a75026daf497_1685109453.file\" alt=\"Headshot of Kate Neudecker\" title=\"Headshot of Kate Neudecker\" width=\"100%\" height=\"100%\" decoding=\"async\" loading=\"lazy\" class=\"css-o0wq4v ev8dhu53\"\/><\/p>\n<p>Kate is a fitness writer for Men\u2019s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men\u2019s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn\u2019t lifting weights in her garden, she can be found walking her rescue dog.<\/p>\n","protected":false},"excerpt":{"rendered":"If you&#8217;re finding your parkrun progress has stalled, and no matter how many miles you put in, you&#8217;re&hellip;\n","protected":false},"author":2,"featured_media":160355,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4322],"tags":[2083,67627,1331,1630,3989,105,1330,67626,16,15],"class_list":{"0":"post-160354","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-content-type-default","9":"tag-contentid-f40b5b40-e605-4008-ac0c-fd2f888b415a","10":"tag-displaytype-standard-article","11":"tag-fitness","12":"tag-hasproduct-true","13":"tag-health","14":"tag-locale-gb","15":"tag-shorttitle-improve-your-running-in-just-five-minutes","16":"tag-uk","17":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114631079722144647","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/160354","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=160354"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/160354\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/160355"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=160354"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=160354"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=160354"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}