Jump Rope vs. Running: What would Tony do?
JUMP ROPE VS. RUNNING: WHAT WOULD TONY DO?
It’s a new year. A chance to press the reset button.
One of my personal training clients was thinking about doing just that with his cardio. His weekly routine has included some light running for quite some time. With the turn of the year he was considering something new to keep it fresh, and he came to me with the following question:
“What is more beneficial … jump rope or running?”
Ah, great question. Here’s what I told him …
JUMP ROPE vs. RUNNING: WHICH BURNS MORE CALORIES?
Here’s my quick answer … jumping rope AND running are great cardio workouts. Both improve aerobic (and anaerobic, if performed more intensely) conditioning and burn calories, though jumping rope has been shown to actually burn more.
However, according to the American Council of Exercise, jump roping has a slight edge over running when it comes to caloric burn.
A study be B E Ainsworth et al. in the Medical Science of Sports Exercise showed that a 150 lb. person performed 10 minutes of jump roping and running. At medium to high intensity level, jump roping burned more calories than running.
JUMP ROPE vs. RUNNING: WHICH MUSCLE GROUPS ARE TARGETED?
Both running and jump roping involve the use of your lower extremity for propulsion, and your core muscles provide trunk stabilization.
Running requires increased use of your glutes and hamstrings through a greater range of motion for propulsion.
However, alternating single-foot jump roping requires increased use of your abductors to keep your pelvis stable.
Jump roping also involves resistance to control the rope, involving your shoulders, biceps, triceps, and forearms.
OTHER BENEFITS OF JUMP ROPE VS RUNNING
Jumping rope isn’t just for outdoor recess for elementary schoolers.
It’s a dynamic and efficient exercise that goes beyond cardiovascular benefits. It’s a full body workout that builds power and strength. It increases bone density. It enhances balance and coordination. And it can boost your athletic performance.
As we age, we still need to incorporate athletic and explosive movements, and jump roping is an easy way to add that athletic variety to your training program.
Running is very easy and convenient. All you need is space (or a treadmill). Running can boost your mood. It burns calories easily and can be a weight loss tool. It can fight boredom by running new routes or take you to new places.
Running also has been shown to improve cardiovascular health.
WHAT WOULD TONY DO?
While I have incorporated both activities in the past in my training regimen, I would choose jumping rope.
I believe it just gives you more bang for your buck. Oh, and another reason, I HATE RUNNING. I still incorporate it as needed, but I would much rather do sprint intervals than go out for a long run.
The bottom line is there’s no one-size-fits all answer between jumping rope vs. running. It depends on your preference, fitness goals, and health condition.
The key is to choose an activity that aligns with your goals and lifestyle and keeps you motivated.
So, the best activity between the two is the one you can do consistently and find joy in embracing the discomfort.
Need help in creating the right training program designed for YOU? We’re here to help. It’s what we do.
Remember ...
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
Functional Elements Training and Nutrition
TRAIN FOR LIFE
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