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CrossTraining ideas – rope jumping for runners

Does rope jumping help with running?

We think so yes! Rope jumping for runners is a full body workout that improves endurance and strength – both things you need for running. It helps breathing and cardio and balance. Great all round. Here is some more information about why we think it’s great to add to your routine.

Benefits of Rope jumping for runners

Jumping rope  or skipping works your calves, glutes and quads – all important muscles for running. There is also evidence that jumping rope improves your speed, agility, power, endurance, balance and coordination, all of which are pertinent while running. Jumping rope is also equivalent energy output to running, burning 12 to 15 calories per minute.

Plus, of course you can take a small rope with you anywhere, and all you need is a little patch of pavement or floor space inside and you are good to jump! Rope jumping for runners is go.

How jump rope helps running technique

Stronger glutes, quads and calves. Plus jumping rope means doing the same movement over and over whilst staying on the balls of your feet. Fast footwork It’s also great for timing and coordination. Having to be upright for jumping means you have better running posture.

Can I jump rope if I’m injured?

The answer is – it depends on the injury. The good news is that despite being a high impact and weight-baring activity, rope jumping does provide less impact than running, meaning it is a lower intensity activity which you might be able to complete if you have a running injury. Be guided by your own pain and sense of what your body can manage.

Why should runners Cross Train?

Cross training just means doing lots of activities as part of your exercise regime. As a runner it can be easy to stick to just pounding the pavements. 

Cross training is great for improving strength by giving some muscles a chance to rest. Doing so will improve your strength and performance by giving your overworked muscles a chance to rest. Working out in a different way improves your overall endurance, so don’t skip (pardon the pun!) the chance to try something different.

Jumping Rope Workouts

If you are new to jumping rope, why not try and build it into your warm up. Try 5 minutes of gentle skipping. As you build your stamina, you can increase the duration of your rope workout, building up to 20 – 30 minutes. During your workout, you can try  intervals, where you jump at an easy pace for a minute followed by a sprint pace for a minute.

Good luck with adding crosstraining of rope jumping for runners into your weekly routine!