10 Jump Rope Workouts For Runners
How Can Jump Rope Benefit Runners
Jump rope has been around for centuries, and it’s still gaining interest in the running world. Many runners turn to jump rope for cross-training and strength-building — and for good reason. Jump rope can bring you a multitude of benefits as a runner.
First and foremost, it is an excellent way to increase strength, speed and coordination. The more you jump rope, the better you’ll be able to coordinate your legs and arms, allowing you to increase your jumping speed and power. Your calves, core and lower legs will benefit from the strength-building movements during each session. Jumping rope also helps to improve balance, which is especially beneficial for runners, especially when running over uneven terrain.
As a runner, you will be able to benefit from improved endurance. Jumping rope can help to condition your body for extended bouts of hard work. This, in turn, has a positive impact on running performance, giving your legs and cardiovascular system a boost. It can also increase your lung capacity and help you recover from your running sessions with greater efficiency.
Jumping rope can also help to reduce the risk of injury. The risk of overuse injuries is high in the running community, but incorporating jump rope into your routine can reduce this risk. Not only does jump rope increase the strength of your muscles and joints, but it also works on movement patterns that help to reduce the accumulation of injury-causing forces.
Last but not least, it’s a convenient form of exercise. All you need is a jump rope and some space, and you can start to reap the benefits. It’s easy to add jump rope into your warm-up, cool-down and during the active rest days of your running sessions.
In summary, jump rope is a convenient and beneficial cross-training exercise for runners. Increased strength, speed, coordination, balance, endurance and injury prevention can all be achieved with regular and consistent jump rope sessions.
10 Jump Rope Workouts For Runners
Jump rope workouts are becoming increasingly popular among runners. Not only are they incredibly time efficient, but they also provide a full-body workout that helps build balance, coordination, agility, cardiovascular fitness, and muscular strength.
While running is great for strengthening your cardiovascular system, adding jump rope workouts to your regular routine can improve your overall fitness as well as provide relief for your legs after a long run. Here are 10 jump rope workouts specifically designed for runners:
1.Jump rope warm-up: Start by jumping rope for 5 minutes at a moderate pace to warm up your body for the upcoming work. This helps get your heart rate up and increases blood flow to your muscles.
2. Tabata: For this drill, select one move (such as double unders or crossovers) and complete as many reps as possible in 20 seconds. Rest for 10 seconds before repeating the move 8 times. The high-intensity of this drill helps improve your anaerobic capacity, which is beneficial for runners.
3. Reverse Tabata: Pick any jump rope exercise and complete as many reps as possible in 10 seconds followed by rest for 20 seconds. Repeat this 8 times. The longer rest period allows you to go hard during the 10 seconds, which makes this perfect for runner’s speed work.
4. Long Jump Intervals: Start with 1 minute of jumping rope at a moderate pace, followed by a 30 second sprint. Repeat this for 8 rounds for a total of 10 minutes. This is great for improving running endurance.
5. Agility Ladder jumps: After correctly setting up your agility ladder on the ground, jump over each rung two at a time. Increase your speed with each round and complete 8 rounds for a total of 16 ladder jumps.
6. Two Feet Single Rope: With a single rope over your head, jump the rope at a moderate rate for 30 seconds, followed by 15 seconds resting. Repeat this 4 times for a total of 3 minutes. This helps build your coordination and agility.
7. Single Leg Single Rope: Start by jumping rope with one foot off the floor. Aim to jump 30 times on one foot, followed by 30 times on the other foot. Rest for 30 seconds after each round and complete 8 rounds for a total of 4 minutes. This works on your muscle strength and explosive power.
8. Double Single Rope: With two single ropes, jump at a medium-fast pace aiming to complete 30 double single jumps (jumping each rope separately) followed by 30 double single jumps using alternate feet. This strengthens your muscles and coordination, as well as improving your speed.
9. Knees-Up: Start by jumping rope at a moderate pace and bring your knees up towards your chest. Aim to do as many ‘knees-up jumps’ you can in 30 seconds followed by 30 seconds rest. Do this 8 times for a total of 4 minutes. This helps with strengthening the glutes, hamstrings, and core.
10. Single-leg Over-and-back: Start by jumping rope in the same spot with one foot off the ground, alternate feet for each jump. After 50 jumps, bring your foot off the floor and jump over the rope and back again. This helps improve your coordination and footwork.
No matter your running goals, adding jump rope workouts to your regular training plan can help you get faster and stronger, without sacrificing time. Give these 10 jump rope exercises a try, and start to reap the rewards of increased cardiovascular fitness and power.
30 Minute Jump Rope Workout For Runners
Being a runner is more than just running around aimlessly. It takes commitment, dedication, and hard work to become a great runner. And while running a specific distance or speed is important, so is cross-training. A jump rope workout is a great way to improve your running performance by incorporating a number of different exercises into your regular running routine.
Jump rope workouts provide runners with an excellent way to rapidly and effectively increase their overall running performance. Running at a medium-to-high intensity will increase your vertical and horizontal running power, as well as improve overall running endurance and cardiovascular fitness. With the help of a jump rope, you can also perform a series of exercises that will help increase agility, agility, balance, and speed. All of these different aspects are highly valuable for runners and can greatly improve their running performance.
The great thing about a jump rope workout is that you don’t have to have an entire gym’s worth of equipment in order to get the most out of it. All you need is a jump rope and some free time. The following is a 30 minute jump rope workout for runners, featuring some of the best exercises for enhancing your running performance.
Start by jogging for five minutes in order to prepare for the jump rope exercises.
1. Jumping Jacks – 25 reps.
Start by standing up tall with your arms slightly bent and your feet together. Then jump while opening your feet out to the side, while at the same time raising your arms up above your head. After completing one rep, bring your feet back together and lower your arms.
2. Alternating High Knees – 25 reps.
Begin by standing with your arms slightly bent. Then bring one knee up towards your chest, followed by the other. Make sure to alternate sides, and try to lift your knees as high as possible.
3. Single Leg Bounds – 25 reps.
Start by standing on one leg. Then hop forward, bringing your trailing leg off the ground and powering through your arms. Once completed one rep, switch to the other leg.
4. Double Unders – 25 reps.
Begin by holding a jump rope in both hands. Then jump while quickly spinning the jump rope so that it passes under your feet twice before you land. Make sure to keep your feet together and stick the landing.
5. Jump Rope Running – 5 minutes.
This exercise is a great way to combine running and jump rope exercises. All you need to do is run in place while quickly spinning the jump rope. Make sure to stay light on your feet and avoid pushing off too hard.
After completing the jump rope exercises, end the workout with a five minute cool-down jog.
A jump rope workout is an excellent way to enhance your running performance, and with this 30 minute jump rope workout for runners, you’ll be able to quickly step up your running skills in no time. So pick up a jump rope and give it a try today.