If you thought that running 26.2 miles was physically hard, try going 12 rounds in the ring. And what do professional pugilists always do when they\u2019re training? Yep, skipping.<\/p>\n
Because what started off as a schoolyard game is actually one of the finest forms of cross-training ever invented \u2013 a plyometric<\/a> exercise that has a transformative effect on the fitness of those who use it. And the benefits of skipping are not just for fighters. Runners, too, can massively improve their speed, recovery time and overall performance by jumping rope, with even a tiny time investment bearing serious dividends. <\/p>\n But don\u2019t take our word for it \u2013 listen to the scientists who recently published a study in the International Journal of Sports Physiology and Performance<\/a>, which demonstrated how skipping for as little as 10 minutes per week can make a difference to athlete\u2019s run times. (It can help them to reduce arch stiffness and improve reactive strength in their feet, too.)<\/p>\n What did the study involve?<\/p>\n The scientists randomly split a test sample of runners into two halves. One group (the control) maintained their typical training routine over a set amount of time, while the other modified theirs, replacing five minutes of standard warm-up activities each week with short skipping sessions. The subjects were tested before and after the 10-week test period, with scientists getting them to do exercises including squat jumps and putting them through a 3km running time trial. Their Reactive Strength Index (RSI) was also calculated before and after, using a 30cm drop jump.<\/p>\n In the control group, there was no perceivable change \u2013 as you\u2019d expect. Meanwhile, scientists recorded faster times in the running time trail in the group that had been skipping for 10 to 20 minutes per week. These subjects also demonstrated improved jumping ability, reported less arch stiffness and had better RSI results, all of which point to the fact that skipping is good for endurance runners as well as track athletes. <\/p>\n Previously, the positive effects of plyometric training techniques have been shown to equal or exceed the benefits of more standard workouts in tests. In this study<\/a> published in November 2024, for example, jumping exercises were found to be just as beneficial to a group of middle-aged runners \u2013 tested while repeatedly taking on a 5K course over a period of time \u2013 as resistance training, while requiring no specialist equipment. Skipping does, of course, necessitate a rope, but it\u2019s remarkably low-tech considering the bang-for-buck that you get from it.<\/p>\n Other studies<\/a> have shown that skipping is effective for weight loss. Plus, in a report<\/a> for the American Council on Exercise about the benefits of the activity, fitness expert Pete McCall<\/a> argues that regularly jumping rope increases the capacity and resilience of lower-leg muscles, significantly strengthening the calves<\/a> and improving the elasticity of the surrounding tendons and fascia. For runners, this means a reduced risk of experiencing lower-leg injuries.<\/p>\n