Skipping rope exercise – benefits for runners and how to do it right

Skipping rope training is certainly a throwback to the days of childhood for many people. When with other friends they go outside and jump on a skipping rope, and sometimes even make competitions as to who would do this exercise longer or faster. 

However, it’s not only children who use the skipping rope for fun but also adults who use this sports equipment for training. You may think it’s child’s play, but this exercise can give you a breathless and decent workout. 

I’m about to show you the benefits of skipping rope exercise, what exercises you can do on it, how to do it correctly, and much more! Are you interested? Let’s get started! 

Skipping rope – benefits 

Like any exercise, skipping rope must have its benefits. I must tell you that there are even quite a few of them. Such a simple device that you can buy for a few dollars has a big impact on your body. Now, after this short introduction let’s move to skipping rope benefits! 

What you won’t see, but you will feel:

• Better flexibility of the ankle and knee joint – with skipping rope you will reduce the risk of injury to these joints. Flexible joints will also make it easier for you to run with good technique. 
• Muscle strengthening – when training on a skipping rope a lot of muscles work: arms, legs, thighs, buttocks, and back. Similar muscles also work when running, so by strengthening them thanks to jump rope, you will be able to run longer, better, and more efficiently. 
• Better respiratory capacity – you are bound to get a little tired while training on a skipping rope, so you will provide more oxygen to your body.
• Strengthening of the circulatory system – through effort your heart rate will rise, and your heart will speed up. Through this, you will strengthen your heart, and also warm up your muscles (their temperature may rise by 1-2 degrees).

What you will see and feel: 

• Improved endurance – skipping rope training is demanding. Some people think it’s a simple exercise, but you need to be in pretty good shape to jump for longer. Therefore, with this exercise your endurance will be much better – this will translate into longer and more intense running sessions. 
• Improving speed and coordination – jump rope also is improving your speed and motor coordination. These two factors will have a big impact on your running, especially if you are preparing for a competition. 
• Weight loss – many people exercise because they want to lose weight. By adding skipping rope to your training plan with running, you may see results that will satisfy you sooner rather than later. Ideal for people who are slightly overweight or of normal weight. However, skipping should be avoided by people with obesity. It can have a bad effect on the knees and spine. 

Do you see how many benefits skipping rope has? Great, right? 

However…

When it comes to the benefits of skipping rope, you have to remember that you will get better results if you will remember about recovery and proper diet. 

Lack of recovery = fatigue, higher risk of injury. 

Lack of proper diet = the same weight, figure won’t change.

Jump rope training – good technique 

It may seem that jumping on a skipping rope is child’s play. However, for the exercise to be effective, it must be done correctly. 

“What does it mean “correctly”?”

Here are some rules: 

• Keep your elbows still.
• Work your wrists. Movements should be short and powerful – don’t waste energy.
• Straight back.
• Slightly bent knees. 
• Head straight – look in front of you, not under your feet. This is one of the most common mistakes when training on a skipping rope. 
• Land on the mid-foot.

Jump high or low?

It all depends on the type of your training. If you choose intervals then jump high. However, you must keep in mind that you will use more energy. Do you just want a regular workout? Jump lower. 

Do you feel tired? 

Do you feel fatigued? Stop the exercise for about 30 seconds. Stabilize your breathing, and rest. Take a deep breath and return to jumping. Remember to pay attention to your jumping technique. Good technique will bring the expected results.

Proper skipping rope training – principles

You still need to know some important rules that will help you prepare and practice even better. Good technique is important, but you can’t forget to warm up before skipping rope exercise. Do some exercises for your legs, arms and wrists – these are the parts of the body that will work most intensively. 

“I haven’t exercised on a skipping rope yet. How long should the first workout be?”

The first workout should be short. Do not act tough and jump until you drop dead. If it’s your first time, try skipping rope exercise for about 2-3 minutes at a steady pace. I guarantee you that if you haven’t jumped in a long time you will get tired.

Jump rope training – a form of training

You can choose a series of intervals. It will be fast and short. The second option is calmer and longer cardio. What kind of workout you choose depends on your condition, ability, general mood, and… whim 😉

Running and skipping – training plan

Skipping is a demanding workout. Therefore, do skipping rope training on days when you are not running, or when you feel like doing a short and light running session. On such a day, try skipping for about 30 minutes. If you feel you can’t handle any more jumps, then stop training for a few minutes and rest. 

Remember, however, that if after your running workout the previous day you feel that you have soreness, then let go of your next physical effort and give yourself time to recover properly. This is very important! 

Do you want to do jumping rope training on the day you run? If so, do the workout for about 15 minutes. Don’t overdo it. Enough is as good as a feast. 

Skipping rope exercise – training doesn’t have to be boring!

“Skipping is just jumping over a string. What’s so interesting about it?”

It’s not just jumping over a string. If you don’t want your workout to be boring you can jump in different ways. Yes, it’s possible! Let me tell you about some of them.

• Classic jumping – jumping over a skipping rope with both feet, rotating it forward. 
• Backward jumping – jumping over a skipping rope with both feet, rotating it backward.
• Single-leg jumping – jumping over the skipping rope on the left or right leg. 
• Sideways jumping – rotating the skipping rope forward, with each rotation jumping to the left and then to the right side. 
• Alternating jumps – rotating the skipping rope forward, with each rotation you jump first on the left and then on the right leg. 
• Double-unders jumps – a good exercise for interval training. Jump higher and make two full rotations of the skipping rope before placing your feet on the ground. In this case, you need to move your wrists quickly, keeping in mind good technique. 
• Arm cross-over jumping – rotate the skipping rope forward with your arms crossed. 
• Jumping jacks – changing the spacing of the legs when landing.

Skipping rope exercise – how to choose the right one?

Pay attention to the material of the cable and the handle of the skipping rope. There are several types of jumping ropes on the market:

• Basic jump rope – ideal for beginners. They are cheap but provide a good workout. The rope is thicker than in-speed jump ropes.
• Beaded jump rope – another option for beginners, but not only. Even professional athletes train with it. They have beads that add weight to the equipment. With it, you will improve your technique.
• Speed jump rope – for advanced athletes. They are made of thin rope, so you will be able to rotate it quickly. You will burn a lot of calories while training with this jump rope. You will get rid of unnecessary body fat. 
• Weighted jump rope – designed for experienced athletes. Perfect for people who want to train their arms and shoulders. Such jump ropes have built-in weight, which makes you work harder.

Jump rope training – what to wear?

Above all, be comfortable. Wear clothes that do not restrict your movements and are made of soft material. Choose leggings or athletic shorts. Wear a thermal shirt for even greater comfort. 

For women, a sports bra is “must have”, so that your breasts don’t get in the way and jump along with you 😉 

Finally – shoes. What are the best ones to choose from?

The most important thing is good cushioning. Therefore, you should buy shoes with flexible and thicker soles. However, you don’t have to choose an expensive type. Sports shoes for fitness will be enough.

Skipping rope training – where to exercise? 

By jumping, your joints may suffer after a long training session. Therefore, you should choose a soft but flat and stable surface. The best option would be grass or carpet – depending on whether you want to exercise outside or inside.

Jumping rope and burning calories 

Jumping rope is one of the most effective exercises when it comes to burning calories. By skipping rope for 1h you can burn up to 1,000 kcal! 

We can compare this to other sports: (1h) 

• Swimming – 550 kcal.
• Cycling – 700 kcal. 
• Roller skating – 650 kcal. 

The given kcal are approximate values. Everything depends on the intensity of training.

That’s all I have for you in this article about skipping rope. Benefits, technique, type of exercise, clothing – all this you learned in this article. Remember not to get overtired and not to force yourself to train if your muscles hurt. This is supposed to be fun, not just an ordeal. Improve your fitness, and balance and strengthen your muscles. It’s a great full-body workout. Add this skipping rope training to your routine!