As runners, we get obsessed with numbers—distance, pace, calories burned. Sure, these matter… kinda, but there’s a secret weapon we often ignore: jumping. Yeah, I know, right, jumping?!
If you follow me on Instagram or have been around for a while, you know I love doing plyometrics and form drills to warm up before runs. I also dedicate one day per week to doing a full 10-15-minute drill set and plyos set.
But if you don’t jump regularly, you might be missing out on a playful, childlike activity that could transform your running game. Ironically, running is really just taking very small one-legged hops… over and over again. So, to get better at the movement, jumping will make you a better runner. Let’s jump into why you should add this bouncing to your routine.
Why Jumping Is Dope For Runners
Think back to when you were a kid. Before you were sprinting around, you were jumping off ledges, playground equipment, beds, and whatever else you could find. Jumping is in our DNA. It’s not just a movement; it’s a connection to our younger, more carefree selves.
So why should you care about jumping? When you jump and land, your body handles forces that not too many other exercises or movements can replicate. This impact is the bees-knees for your bones, tendons, joints and connective tissues which is like drinking the fountain of youth as you get older.
Studies show that even older postmenopausal women with low bone density can see big improvements from simple hopping exercises.
How to Jump Into Your Routine
In order of difficulty:
- Trampolining (Easy/Fun): Super fun and surprisingly good for your bones. It might be a bit hard finding one unless you have one in your backyard your local playground has it. If hard to find move onto the next exercise. Do five to ten minutes of this.
- Jump Rope or Pogos (Easy/Moderate): Jump rope is cardio magic: You can crank up the intensity to mimic a sprint or keep it steady like a jog. Pogos are a good advanced variation if you want to make it more of an explosive power movement. Advance to one leg for a crazy workout once you get stronger. Do ten to twenty of these, rest 30-60 seconds for two to three sets once every other week week.
- Box Jumps (Moderate): Focus on doing these with power and force. A few perfect jumps beat a bunch of half-assed sloppy ones any day. Do five to ten of these, rest 30-60 seconds for two to three sets once per week.
- Broad Jumps (Moderate/Advanced): Try to jump your height in length. It’s a great test of your overall fitness and strength. Do three to eight of these and 2two to three sets once per week.
- Plyometrics & Form Drills (Advanced): You need to condition your body for these types of movements, but the 20-year-older version of you will thank present day you for starting this. Pick two to three and do them before fast workouts and long runs. Do a full 10-15 minute set per week instead of an easy run.
Feel free to choose two to three of the above workouts per week and vary them every other week. If you can do this consistently as you get older, you’re bones, joints and connective tissue be bulletproof.
When was the last time you jumped? If you can’t remember, start today! By adding jumping to your routine, you’re not just chasing fitness goals—you’re telling your body, “I’m still dope and haven’t hit my prime yet.”
Learn more about plyometrics and other form drills that use jumping-like movements here and here.
