Want to boost your running performance with a simple, low-tech hack? A stretchy band between your shoes might be the secret to going farther and faster with less effort.
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Looking for a way to run farther and faster with less effort?
A simple trick might be all it takes, just add a bit of "spring" to your stride.
Recent research reveals that connecting a lightweight resistance band between your shoes can mimic the function of an extra tendon, helping conserve energy during runs.
The study found this technique could lower the energy needed for running by about 6.4%.
The concept was developed and tested by mechanical engineer Elliot Hawkes during his time at Stanford University. He personally tried it out and described the sensation as making him feel “light and fast,” with his body adapting to the change almost instantly.
In the study, 19 volunteers tested the device, dubbed an “exotendon.” Before running, they were encouraged to relax and not focus too much on the equipment.
Once familiar with the setup, they began a series of running tests — and not a single person tripped or stumbled.
The findings showed a noticeable drop in energy expenditure, thanks to how the device assisted with leg motion. Essentially, by aiding the leg-swinging motion, the exotendon allowed the runners to use less energy — and it had added benefits as well.
For example, a runner who typically runs at 2.7 meters per second and finishes a marathon in about 4 hours and 20 minutes might be able to cut their time down to 4 hours with this added boost in efficiency.
Running is generally one of the least energy-efficient forms of movement for humans. Most of the energy we expend goes into supporting our bodyweight and maintaining balance, not actually swinging our legs forward.
Traditionally, devices or strategies for improving running economy have focused on reducing these larger energy costs. But this exotendon takes a different approach by specifically targeting the smaller — yet impactful — leg-swinging motion.
Interestingly, it not only reduced the effort needed to swing the legs but also altered the runner’s gait in a way that made movement even more efficient overall.
The device encouraged runners to take shorter, quicker steps — a change that naturally reduces the impact on joints and lowers the energy needed for each stride.
Most runners stick to a cadence of around 90 steps per minute because increasing step frequency usually comes with a higher energy cost.
But the exotendon helps offset that, allowing runners to comfortably hit 100 steps per minute or more — effectively reducing the bounce energy needed with each footfall.
While the study only looked at relatively slow running speeds, it points to promising potential for everyday runners looking to improve endurance and efficiency.
Best of all, the device is easy and inexpensive to make at home. In the study, researchers used natural latex rubber tubing with a loop and carabiner at each end to attach the band to the shoes.
They recommend making the band roughly a quarter the length of your leg (from hip to ankle).
As Hawkes puts it, “It’s like an electric bike for your feet — it just makes running more fun.”
The full research findings were published in the Journal of Experimental Biology.
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