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Runners often overlook this bodyweight exercise – but I’ve been using it to get faster | T3

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I’ve tested multiple running packs over the years, and these are the three I'd recommend in 2026 TrendingDealsStreaming TV and moviesGet the T3 NewsletterCES 2026 Active Runners often overlook this bodyweight exercise – but I’ve been using it to get faster

A simple plyometric move that builds power, balance and better running economy

By Lucy Miller published 30 December 2025 in How to

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When it comes to getting faster, most runners think of hill sprints, intervals, or logging more miles. But there’s one move that rarely gets a mention, and it doesn’t require lacing up your running shoes.

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.

You may like If running isn’t for you, this bodyweight workout is your cardio answer Build stronger, healthier knees to run pain-free with this 4-move dumbbell workout Bored with basic squats? Try these 5 dynamic variations to train your legs in every direction A post shared by TOM COLLINS | ONLINE COACH (@coaching.tc)

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It mimics the way you run – one leg at a time – but with more control and explosiveness, helping you run faster and more efficiently.

Lyndsey Hunter-Long, running coach and Les Mills trainer, also swears by the move. “Running is essentially a series of single-leg hops,” she explains. “So it makes sense to train your body in that same way.

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.”

How to nail single-leg box jumps Single Leg Box Jump - YouTube Watch On

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.

Sign up to the T3 newsletter for smarter living straight to your inboxContact me with news and offers from other Future brandsReceive email from us on behalf of our trusted partners or sponsorsBy submitting your information you agree to the Terms & Conditions and Privacy Policy and are aged 16 or over.Focus on rhythm, control, and balance rather than chasing height. Lyndsey recommends beginners start with 2–3 sets of 5 reps per leg, taking a full 90-second recovery between sets. Once your technique feels solid, move up to 3–4 sets of 8–10 reps.

“Keep the box at a height you’re confident with, then gradually increase it as your power improves,” she adds. “It’s all about quality over quantity. Five perfect reps are far more valuable than 15 sloppy ones.”

What single-leg jumps did for my running

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.

I’ve been doing these three times a week as part of my training for the Royal Parks Half Marathon with Sweaty Betty, and I’ll be interested to see how my time compares to last year.

So far, so good: I’ve had no injuries, and I’m 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.

As Lyndsey sums it up: “It’s one of the most effective bodyweight moves a runner can add. Do them regularly, and you’ll feel the difference in every step. You’ll be stronger, more explosive, and more resilient on the road.”

Lucy MillerSocial Links NavigationFreelance writerLucy Miller is a journalist, Level 3 Personal Trainer, Nutritional Advisor and Children’s Fitness Specialist. She holds fitness qualifications from NASM Training and Premier Training International and has been a fitness journalist and fitness (and cover) model for over 20 years. Since going freelance in 2014, Lucy left Men’s Fitness Magazine to write for an abundance of top consumer titles such as Women’s Health, Women’s Fitness, Waitrose, The Times, The Guardian and Runners World.


She’s also extremely passionate when it comes to educating others about health and physical activity and loves inspiring and working with children and adults to help make fitness fun, sustainable and accessible. In her spare time, Lucy is ever the sportswoman. Once a national gymnast, having won three national titles, she has also run a handful of marathons around the world and loves to test her physical and mental side with daily running and gym sessions, not to mention ballet, bootcamp, boxing and TRX.

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