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The Best Jump Rope Workout For Runners

During the last few years, I have been experimenting with a lot of fitness schools and programs, and I believe that the jump rope is one of the most under-used weapons that can help you improve as a runner.

As a result, today I’m gonna show you how start using the jump rope to take your running to the next level.

Benefits of Rope Jumping For Runners

So why would you even consider jump rope training (especially if run regularly)?

Well, here are a few reasons to consider.

Improves athletic performance. There is a reason why elite boxers, tennis players and some of the best athletes in the world use jump rope training regularly: it delivers. This training tool can help you boost agility, balance, speed, and coordination, helping your become the best runner (and athlete) you can be.

Iron Calves. As a runner, the rope will help build endurance and strength in your calves—one of the most important of all running muscles. Powerful calves can help you run further and faster while reducing the risks of injury.

Increased Speed. The rope can also help you increase your running speed by training your legs to decrease ground contact time, helping you be light on your feet, and boosting stride frequency.

Sheds mad calorie. Sure, running burns a lot calories, but so does jumping rope. According to study, 10 minutes of nonstop rope jumping at 120 RPMs can burn as much calories as jogging for 30 minutes, 720 yards of swimming or 2 sets of tennis singles.

Pass a Plateau. The rope can come in handy especially if you have hit a plateau or just to want to change things up with your daily running routine. As a result, this tool can be a great alternative training tool to boost your energy, strength, speed and athletic performance without running more.

It’s convenient. Yeah, obviously, you can practically do jump rope training almost everywhere. I prefer to do them on hardwood, or a thin carpet, or rubberized flooring, but any hard and level surface will do the trick.

It’s cheap. A good jumping rope will not cost you more than $10, that if you don’t have a jump rope someplace in your house. Of course, top of the line brands made with the best materials will cost more but nothing more than $60.

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Image Credit – Edson Hong via Flickr

Choosing the Right Rope

Ropes come in all sizes and prices, and they can cost between 4 to $60.

Here the top 3 brands you should consider buying:

The RX Jump: One of my favorite jumping ropes out there and the one I use regularly. It has large handles and it’s incredibly smooth. But it’s a bit pricy. ($40 – Get it Here).

The Elite TechGear Rope: Another brand that some of my CrossFit buddies swear by. This one can come in handy if you are looking to improve you jump rope techniques and master the advanced exercises. ($15 – Get it Here).

ElITE Surge Speed Rope: This is best rope for speed and agility. The only complaint I have about this brand is that the handles can become slick when I sweat, and I tend to sweat a lot. ($20 – Get it Here).

But in the end, it’s your choice.

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Image Credit – Nakean Wikliff via Flickr

The Best Jump Rope Workout For Runners

Here is one of the jump rope workouts I do every now and then. I even do this after a not-so-challenging run, or as a workout finisher if I still feel that I had more energy left in the tank.

Note: Do this jump rope routine on the right surface, preferably on a firm surface, like a wood floor (like a basketball court), a thin carpet, or rubberized flooring.

Warm up First (like usual)

After a five minutes of jogging in place, do 12 to 15 reps of torso twists, shoulder rolls, calf raises and cross crawls. Next, get your body ready to jump by doing at least one minute of shadow jumping. Make sure to rotate your wrists as if holding a rope to simulate real life rope jumping.

After the warm-up, perform the following jump rope exercises:

One Minute of Forward jump

This is the most basic jump.

Swing the rope over your head and jump over it with both feet on every rotation. You don’t have to jump too high, just high enough to clear the rope.

Keep it up for one to two minute, then take a 30-second break before you move to the next exercise.

One Minute of Alternate-foot Jump

Instead of jumping over the rope with both feet at once, alternate by landing on your right foot, then on your left foot on each rotation. Imagine that you are running in place, and stay on the balls of the feet the entire time.

Continue for one to two minutes, rest, then move to the next exercise.

One Minute of Side-to-side Jumps

Do the basic jump, but jump from side to side using both feet as you swing the rope.

Keep it up for one to two minutes, rest, then move to the next exercise.

One Minute of Double Jumps

Jump high enough in the air, or swing the rope fast enough, to pass the rope under the feet twice before landing.

This one is challenging, so do your best to stick with it for at least one full minute. If you lose form, just get back on it.

Continue for one to two minutes, rest, then move to the next exercise.

One Minute of Single Foot Hops

Start jumping over the jump rope on your right leg for 30 seconds, then switch sides without stopping. Get into a rhythm here.

Keep it up for at least two minutes, then repeat the whole circuit two to three times.

Conclusion

Please do the above jumping rope routine as soon as you can. Speed of implementation is key. And in case you are looking for more cross-training routines for runners, then check these 3 post:

The Runners Pilates Workout

Top 9 Kettlebell Exercises for Runners

The Best Stadium Runners Workout Routine.

In the meantime, thank you for reading my post.

Cheers

David D

Featured Image Credit –  John Maguire via Flickr.

Note:This post contains affiliate links. For more check my privacy policy.

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