03/11/2025
Want to run more efficiently with just 5 mins a day? 🏃♂️💥 Try this 6-week daily double leg hopping protocol shown to boost running economy in amateur runners.
🔹 Double leg hopping protocol (daily):
Week 1 → 5 sets × 10 s hops, 50 s rest
Week 2 → 6 sets × 10 s hops, 40 s rest
Week 3 → 8 sets × 10 s hops, 30 s rest
Week 4 → 10 sets × 10 s hops, 20 s rest
Week 5 → 15 sets × 10 s hops, 10 s rest
Week 6 → 15 sets × 10 s hops, 10 s rest
🔹 How to perform them:
• Stand feet hip-width, both legs.
• Hop vertically “as high as possible”, knees relatively straight/extended, minimise ground-contact time.
• Keep it controlled, land softly, keeping heels up.
• Do this in addition to your normal runs — don’t replace your running training.
🔹 Why it works:
Short, daily hopping improves tendon stiffness, neuromuscular efficiency and running economy (i.e., using less energy at a given pace).
📍 Note: This study was done with amateur runners; if you have prior injuries (especially Achilles/calf/shin) come in and chat with one our physio to see if this is safe for you.
🔹 Source: Engeroff et al., 2023
