Running vs. Jumping Rope: Which is Better?

Calorie Burn Comparison

Both jumping rope and running burn a significant amount of calories. When comparing the number of calories burned in each 10-minute workout, jumping rope has a slight edge.

Here are the estimated number of calories burned for each activity at the equivalent intensity for a 150-pound person performing each exercise for 10 minutes:

How do running and jumping rope affect the body?

Muscles used

According toHealthlineBoth running and jumping rope involve using your lower limb muscles to generate propulsion, while your core muscles help stabilize your torso. Additionally, single-leg jumping and the stance phase of running require similar trunk and hip stability.

However, running requires more use of the glutes (hip extensors) through a greater range of motion to generate propulsion. Meanwhile, alternating leg jumps require increased use of the hip muscles to keep your pelvis stable, just like when you run.

Jumping rope also involves the shoulders, biceps, triceps and flexors of the forearms.

Influence

The amount of force exerted on your lower limbs is relatively similar between jumping rope and running.

Fat burning ability

One 12-week study observed that a jump rope program reduced body fat and improved risk factors associated with heart disease. Other studies have found similar results regarding body fat loss.

The challenge is that both the number and size of studies on jumping rope tend to be smaller than those on running.

Running has been shown to be a great way to burn body fat. In fact, similar calorie expenditure has been observed in many different forms of running, including continuous endurance running and high-intensity interval training.

Ability to improve endurance

Both exercises have been shown to improve cardiovascular endurance, even without using a rope to perform the jumping task.

Who should not run? Who should not jump rope?

Both activities involve increased ground reaction forces compared to activities like swimming, cycling, and walking, so both can be difficult for people with hip, knee, or ankle injuries.

Which activity should I choose?

Both forms of exercise have been shown to improve cardiovascular endurance. However, if you are pressed for time, jumping rope may benefit you more than running.

If your goal is to become a better runner or compete in running races, then running is a better choice. Furthermore, if you want to enjoy a change of scenery while exercising, then running is definitely a better choice.

That said, jumping rope can be an alternative exercise to do on days between runs to vary muscle activation patterns.

So, running and jumping rope are both great forms of exercise. They’re cheap and require minimal equipment. Plus, they both burn a significant amount of calories in a short amount of time. This can help reduce your body fat percentage and improve your body composition, if that’s your goal.

However, both are high-impact activities and may not be suitable for people with hip, knee or ankle injuries.

Choosing an exercise that you find more enjoyable and that you will stick with is the most important factor. You can always alternate between the two activities as a great option to add variety to your exercise routine.

According toCleveland Clinic, you can jump rope anywhere from 2 to 3 days a week. How long you end up jumping rope for each session is up to you. You can do it for only 30 seconds at a time, that’s fine, you can increase the time to longer sessions.

And there are many jump rope programs that help you determine your jump and rest times. For example, jump for 60 seconds, rest for 30 seconds, repeat this sequence 10 times.

The thing to keep in mind is that no matter how long you jump, it is important that you do it correctly. Jumping rope is equivalent to running when we talk about the force and impact involved.

First, make sure the jump rope is the right length. When jumping, bend your knees slightly and keep your arms close to your body, try to keep your shoulders and neck relaxed, avoid shrugging your shoulders, the movement is mainly in your wrists. When you make contact with the ground, make sure you land softly.

If you plan to make jumping rope a part of your fitness routine, you should do some stretching and strengthening exercises for your calves. If you jump rope too much — every day or for long periods of time — it can cause potential foot and ankle problems, and even some knee problems.

It’s best to wear athletic shoes when jumping rope. People with joint conditions like arthritis or certain orthopedic problems may need to avoid jumping rope. And if you have a heart condition, it’s best to talk to your doctor first.

Although jogging helps to lose weight, doctors often do not recommend that obese people practice jogging. This is because when jogging, our legs will have to bear the pressure of the whole body, for obese people this pressure is much greater than normal people. If maintained for a long time, the pressure from body weight will be concentrated on the legs, causing negative effects on bones and joints, especially the knee joints.

Jogging can increase pressure on the spine, especially the lower back. Therefore, people with herniated discs should avoid jogging or only jog at low intensity, short distances and with the guidance of a doctor or physical therapist./.