Achieve Better Running Times With These Simple Jumping Exercises

Advice from Fredrik Zillén, a running technique specialist

Running faster and longer is something many runners want to achieve. But did you know that your body has a secret source of energy that can help you do this with less effort? It's called elastic recoil, and it comes from the springiness of your tendons and fascia. By using this natural springiness, you can run more efficiently. This is especially helpful for older runners like me or anyone wanting to get better at running. I found a lot of good information from a video by Fredrik Zilléns, a Swedish running technique specialist. In his video, he showed how simple jumping exercises can help a runner tap into this free energy and become a faster, more efficient runner.

How to easily become a more efficient runner

This video explains how runners can improve their performance by using the body's natural elastic recoil. Elastic recoil comes from tendons and fascia, which act like rubber bands to store and release energy. This can provide up to 50% of the energy needed for running. Faster movements enhance this effect, while slower movements rely more on muscles, which is less efficient.

Weak Link in Running Power:

To make the most of this elastic recoil, it's important to focus on strengthening the calves and Achilles tendons. These areas are often the weakest link in running power, especially as we age.

Study 1:

One study found that runners who included five minutes of rope skipping in their warm-up routine significantly improved their calf strength, Achilles tendon stiffness, and 3000-meter run times compared to those who did dynamic mobility exercises.

Study 2:

Another study showed that jumping for 10 seconds with varying rest periods over eight weeks improved running economy by 3.9%, similar to the improvement from high-tech running shoes but much cheaper

.Practical Application:

By adding simple jumping exercises to your routine, you can run faster and longer with less effort. Beginners and experienced runners alike can benefit from these exercises, adjusting the intensity to their fitness level.

What you can do now!

Adding jumping exercises to your training routine is an easy and effective way to improve your running. Whether you’rejust starting or have been running for years, using your body’s elastic recoil can help you run faster and longer with less effort. Start with a few minutes of rope skipping or plyometric exercises and gradually increase as you get more comfortable. I plan on following the progression from "Study 2". But the key is to be consistent. So, put on your running shoes, start jumping, and enjoy the benefits of this free energy boost.