{"id":213366,"date":"2025-12-31T16:05:15","date_gmt":"2025-12-31T16:05:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/213366\/"},"modified":"2025-12-31T16:05:15","modified_gmt":"2025-12-31T16:05:15","slug":"runners-often-overlook-this-bodyweight-exercise-but-ive-been-using-it-to-get-faster","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/213366\/","title":{"rendered":"Runners often overlook this bodyweight exercise \u2013 but I\u2019ve been using it to get faster"},"content":{"rendered":"

When it comes to getting faster, most runners think of hill sprints<\/a>, intervals, or logging more miles. But there\u2019s one move that rarely gets a mention, and it doesn\u2019t require lacing up your running shoes<\/a>.<\/p>\n

The single-leg plyometric box jump is tough, effective, and could be the key to shaving seconds off your time. This challenging bodyweight move builds explosive power and functional strength while improving balance.<\/p>\n

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It might sound odd to train for a race by hopping onto a box, but the science is there. A study<\/a> found that daily hopping drills improved running economy in amateur runners by boosting single-leg power and muscle elasticity.<\/p>\n

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It mimics the way you run \u2013 one leg at a time \u2013 but with more control and explosiveness, helping you run faster and more efficiently.<\/p>\n

Lyndsey Hunter-Long<\/a>, running coach and Les Mills<\/a> trainer, also swears by the move. \u201cRunning is essentially a series of single-leg<\/a> hops,\u201d she explains. \u201cSo it makes sense to train your body in that same way.<\/p>\n

Single-leg box jumps build explosive power, balance, and control – all of which carry directly over to your running stride. The stronger and more reactive your muscles are, the less energy you waste with each step, helping you run faster and longer.\u201d<\/p>\n

How to nail single-leg box jumps<\/p>\n

Stand about a foot from a sturdy box and shift your weight onto one leg. Drop into a shallow squat, swing your arms, then explode up onto the box, landing softly and absorbing the impact through your hips and knees. Stand tall before stepping or jumping down. Finish all your reps, and then repeat on the other leg.<\/p>\n

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Focus on rhythm, control, and balance rather than chasing height. Lyndsey recommends beginners start with 2\u20133 sets of 5 reps per leg, taking a full 90-second recovery between sets. Once your technique feels solid, move up to 3\u20134 sets of 8\u201310 reps.<\/p>\n

\u201cKeep the box at a height you\u2019re confident with, then gradually increase it as your power improves,\u201d she adds. \u201cIt\u2019s all about quality over quantity. Five perfect reps are far more valuable than 15 sloppy ones.\u201d<\/p>\n

What single-leg jumps did for my running<\/p>\n

Every stride on a run requires power, balance, and stability. Single-leg box jumps replicate that, improving speed, efficiency, and muscular control. They strengthen stabiliser muscles around the hips, knees, and ankles, reducing injury risk and helping you spot and correct imbalances before they become a problem.<\/p>\n

I\u2019ve been doing these three times a week as part of my training for the Royal Parks Half Marathon with Sweaty Betty, and I\u2019ll be interested to see how my time compares to last year<\/a>.<\/p>\n

So far, so good: I\u2019ve had no injuries, and I\u2019m running strong. Hopping onto a box felt daunting at first, but starting small and keeping my focus helped it click quickly. My confidence, speed, and agility have already improved thanks to staying consistent and moving with precision.<\/p>\n

As Lyndsey sums it up: \u201cIt\u2019s one of the most effective bodyweight moves a runner can add. Do them regularly, and you\u2019ll feel the difference in every step. You\u2019ll be stronger, more explosive, and more resilient on the road.\u201d<\/p>\n