Running and jump rope: Which is better?

Comparison of calories burned

Both jump rope and running burn a significant amount of calories. When comparing the number of calories burned during a 10-minute workout, jump rope has a slight advantage.

Below are the estimated number of calories burned for each activity at equivalent intensity for a 68kg person performing each exercise for 10 minutes:

How do running and jumping rope affect the body?

Muscles are used

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

However, running requires the use of more gluteal muscles (hip extensors) through a greater range of motion to generate propulsion. Meanwhile, alternating single-leg jump rope requires you to strengthen your hip muscles to keep your pelvis stable, just like when you run.

Jump rope also engages the shoulders, biceps, triceps, and forearm flexor muscles.

Force of influence

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

Fat burning ability

A 12-week study observed that jump rope programs helped reduce body fat and improve risk factors associated with heart disease. Other studies have found similar results regarding body fat reduction.

The challenge is that both the number and size of studies on jump rope tend to be smaller compared to studies on running.

Running has been proven 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.

Potential for improving endurance

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

Who shouldn't run? Who shouldn't jump rope?

Both activities involve increased ground reaction force compared to activities like swimming, cycling, and walking. Therefore, both can be challenging 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're pressed for time, jump rope may offer more benefits than running.

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

That being said, jump rope can be an alternative exercise to incorporate on days between runs to vary muscle activation patterns.

In summary, both running and jump rope are excellent forms of exercise. They are inexpensive and require minimal equipment. Additionally, both burn a significant amount of calories in a short amount of time. This can help reduce body fat percentage and improve 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 the exercise you find more enjoyable and that you'll 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 tofine ClinicYou can jump rope anywhere for about 2 or 3 days a week. How long you jump rope for each session is up to you. You can start with just 30 seconds, that's fine; you can increase the duration over time.

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

It's important to note that no matter how long you jump, it's crucial to do it correctly. Jump rope is equivalent to running when we talk about the force and impact involved.

First, make sure your jump rope is the right length. When jumping, slightly bend your knees and keep your arms close to your body, trying to keep your shoulders and neck relaxed, avoiding shrugging, and focusing the movement mainly on your wrists. When you land on the ground, make sure you make a soft landing.

If you plan to make jump rope a part of your exercise routine, you should incorporate some stretching and strengthening exercises for your calves. Overdoing jump rope – daily or for extended periods – can lead to potential foot and ankle problems, and even some knee issues.

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 heart disease, it's best to talk to your doctor first.

Although running can help with weight loss, doctors generally discourage obese individuals from doing so. This is because when running, our legs bear the pressure of the entire body, and this pressure is much greater for obese people than for those of normal weight. If maintained for a long time, the pressure from body weight will be concentrated on the legs, negatively affecting the bones and joints, especially the knee joints.

Running can increase pressure on the spine, especially the lower back. Therefore, people with herniated discs should avoid running or only run at low intensity, for short distances, and under the guidance of a doctor or physical therapist.

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