Why jump rope can make you a better runner

If you asked most runners to list their go-to training tools, a skipping rope probably wouldn’t make the cut–but it should. Jump rope offers a unique blend of neuromuscular, plyometric and co-ordination benefits that few other forms of cross-training can replicate. It’s also one of the most convenient training tool out there: it weights practically nothing, fits in any bag and requires minimal space to do, making it an ideal warm-up tool or a travel-friendly workout.

A proven method for runners

Skipping has long been used by boxers to improve footwork, speed, and co-ordination, but it has proven benefits for runners as well. A 2020 study published in the Human Kinetics Journals reported that runners who replaced five minutes of their usual warmup routine (before an endurance running session) with jump-rope training (two to four times a week for 10 weeks) improved their 3K time-trial performance, explosiveness, jumping ability and foot-arch stiffness. The takeaway? Even brief skipping sessions done consistently can boost running efficiency–which means potentially faster race times.

Doubling as plyometrics

Jump rope can not only improve endurance, but also doubles as a plyometric workout, which boosts tendon stiffness and trains cadence, timing, reactivity and coordination. These skills aren’t necessarily taught or trained in endurance running, but are key elements of performance nonetheless. The many variations of skipping (single-leg, double-leg, alternating steps, fast bursts) improve balance, speed, power and the ability to quickly change direction, which builds strength through the calves, Achilles tendons and foot arches.

Research has shown benefits for tendon stiffness, lower-limb power and foot-arch integrity in the prevention of injuries such as plantar fasciitis or Achilles tendinopathy; skipping, like other plyometrics, can also prevent injury via improved bone density.

Neuromuscular stimulus

Learning a new skill such as skipping also provides a strong neuromuscular stimulus. Sources say practising these difficult moves and learning new movement patterns improves neuroplasticity, which translates to clearer thinking, better reactivity and more adaptability, traits that are important for all runners from the ultra-trail world to the track.

Of course, we can’t overlook the fact that skipping, which can be incredibly frustrating while first learning, can also teach runners patience and resilience.

Where to start

The best way to incorporate skipping into your routine is to use it as part of your warmup, before a run, strength workout or mobility session. Begin with five minutes of simple, two-footed (bilateral) hops, two to three times a week, broken into intervals of 30 seconds of jumping and 30 seconds rest.

You can choose a pace that feels comfortable, or a solid cadence to aim for is 100-120 RPM. Gradually, increase the number of sessions you do per week, and increase the total time of each session or reduce the rest. You can also experiment with variations such as:

• Bilateral hops (both feet)
• Unilateral hops (one foot)
• Alternating steps
• High knees
• Shuffling