T Nation

Jump Rope vs. Running


Any thoughts on if I would get the same value from jumping rope as running for my energy system work?


I find jumping rope significantly easier than running. Give them both a go and see which kicks your arse more/which gives a greater crossover result for whatever you need the training for.


I jump rope on occasion. Usually when the whether does not permit me to train outdoors.

For example, I like to run 440's, 220's and 100's for interval training. I do this once per week.

If the weather is nasty I stay inside and work the jump rope.

Here's what I do:

Jump rope for 3:00 at a steady pace. Three sets.

Then I turn up the heat a little by going fast, and jump for 2:00. Three sets here.

Then I go as fast as I can possibly go for only 1:00. I usually do about six sets here.

I rest on a 1 to 1 ratio. This means for example that if I jump for 2:00 I will rest for 2:00.

Before I do any rope jumping I will usually warm up with about one mile on the stationary bike.

Variety is key over the long haul and the Jump Rope is a good weapon to have in your arsenal!

Take Care,



what the hell is your 'energy system'?

and no, running and jumping rope will lead to different physiological adapations... although of course there are similarities?


I find jumping rope significantly easier than running.

that's because jumping rope is significantly easier than running. but to be completely accurate, it would depend on what speed of running vs. what speed of jumping rope. :-\


i think jump rope has the same effects as running, but you also improve quickness. its also a good warm up before workouts.


well, both jumping rope and running will give you aerobic benefits, but there are big differences in muscle demands and where the energy generated through the aerobic system is delivered to.

hint: your legs need more energy to run than they need to jump rope.


In terms of calories burned and aerobic benefits isn't it mainly determined by heart rate response?

In other words if I spend 30 mins with my heart rate at 150bpm, will there really be any difference fitness wise or in calories burned whether I'm running, jumping rope or riding my bike?

I didn't think the mode of the cardio activity made any difference if your heart rate and duration were the same.


heart rate is not the only determinant of caloric expenditure.

it is easier to reach and maintain a heart rate of 180 BPM than it is to reach and maintain a heart rate of 180 BPM when running.


it depends what kind of shape you're in doesn't it? 150 bpm could be too high, ot too low, and you're burning too much sugar and muscling your way. or not. the better your aerobic conditoning, the more efficient you become, the more difficult it becomes to get your heart rate up.

you may be able to ride a bike @ 180 bpm for 30 minutes but what's your power output ? probably something like 200 watts. but a pro cyclist might generate 200 watts @ 120 bpm. and @ 180 could be up around 600.

i'd say the short answer is if 150 bpm is approaching your aerobic threshold and your goal is to maintain or improve your aerobic base you'll get the same benefit from whatever exercise. to this aim your main concern is not letting your heart rate get too high, in relation to your fitness level.

i know cyclists who are terribly inefficient runners who find it nearly impossible to stay within an aerobic zone while running. so for them runnning is not a good exercise for training the base. but could work well for interval conditioning or anaerobic threshold training.


Jumping rope may be easier than hard running but it is harder than jogging.

It is pretty easy to run at a moderate speed for 15 minutes straight and very difficult to jump rope 15 minutes straight.

So basically it depends on how fast you run.


Yea, I'm just finding this out for myself.

I'm using Chad Waterbury's 10X3FFL and I'm supposed to jump rope for 10 minutes.

Even with the little rest I get from screwing up the timing of the jump rope, I still need to take breaks every 3 minutes or so of continuous jumping.

At first I would jump rope for 2 min., then rest for 1, then do jumping jacks for 3 minutes, rest for 1, then jump rope for 1 rest for 1 jumping jacks for 1.

I'm finaly able to jump rope without having to use jumping jacks, but I still need to take a few 30sec breaks durring the 10 min.


Thanks for explaining that Huey. I have spent many nights awake, fretting over this problem but now that you have provided the answer, I am finally free to move on with my life.

By the way did you know that water is wet?


That is why boxers have major wind and are lean they jump rope(about 45 minutes a day) more than running,hiking,etc....


I tend to jump rope when I'm trying to put some extra work in on my calves.

Jump rope on one foot for about a minute then switch to the other... after 30 minutes of this you'll understand what I'm talking about.


Yeah, it has absolutely nothing to do with the other hours of intense training on the bag, in the ring, on the road and with focus mitts - it's all about the skipping....



Try Coach Davies Renegade Rope Training
It spices up your typical jump rope program.


I find jumping rope to be much harder than running.

To improve my conditioning, not general endurance (there is a difference between being in shape and being in condition)I take one of my off days from lifting and do the following.
GC workout.

Jump rope 1.5 minutes
Burpees with a pushup on each one 1.5 minutes
Walk it off to rest for 1 minute
Repeat for 10 "rounds"

After that I run 75 meter uphill sprints - 10 of them.

Then I take a break, catch my breath, and work the bag for 15-30 minutes.

This is on days off from lifting or swim/bike/run training.

This combination will possibly cost you muscle, so it depends on what your goals are. Excellent condition or most excellent huge muscle.

I found though that when I'm not training for a triathalon that my GC day actually increases my wind and helps me in the gym.


[quote]vagrant wrote:

This combination will possibly cost you muscle, so it depends on what your goals are. Excellent condition or most excellent huge muscle.

Eh,I know you said possibly but most people whould shy away from itbecause of that.So I'm going to say that I'm a moderate-big guy and I can run for quite a bit,though I can't jump rope because I never do it so I'd most likely bust my ass at the moment.


Well, look at the very conditioned boxers, many of them aren't super huge - they are big and strong, but not simply massive like many BB's and PL's would rather be. That is the kind of conditioning work many of them do - but more of it.

And I was giving a fair warning too. I did that along with swimming, biking, and running while training for a triathalon and cutting. Fat wasn't all I lost.

If one does it right and sticks with the gc type cardio, they might actually gain muscle instead of losing it. All about the proper feeding and timing of it all ya know.