Jump Rope vs. Running for Fitness
Both burn a lot of calories and build your heart and lungs. How jumping rope and running compare on time, joints, skill, cost and winter weather, and how to use both.
When the days get short and cold, a lot of runners look for something they can do indoors. A jump rope takes up almost no space and costs a few dollars. How does it stack up?
Intensity
Both are vigorous exercise. Jumping rope at a steady pace is roughly as hard as running at a moderate pace, and many people find it harder at first. Ten minutes of steady jumping is a real workout.
Time
- Jump rope: short, intense sessions. 10 to 20 minutes, often in intervals.
- Running: longer, steadier sessions. Easy to run 30 to 60 minutes.
If you're short on time, the rope packs more into fewer minutes.
Joints
- Running: repeated landings, mostly on one leg at a time, often on hard surfaces.
- Jump rope: small, quick hops on both feet, landing on the balls of the feet. The impact per jump is lower, but there are a lot of jumps.
Both can be hard on shins and calves if you ramp up too fast. A good surface (wood floor, rubber mat) and good shoes help with the rope.
Skill
- Running: almost anyone can start.
- Jump rope: there's a learning curve. Expect to trip a lot the first week. It also builds coordination and footwork that running doesn't.
See jump rope workouts: beginner to double-unders.
Weather and space
- Running: outdoors or on a treadmill. Ice and dark mornings make winter running tricky.
- Jump rope: any room with a high enough ceiling, a garage, a basement.
Cost
A good speed rope costs less than a pair of socks. Running shoes cost more and wear out.
Use both
You don't have to pick one. Many runners jump rope in winter to keep their fitness, or use it as a warm-up and for calf and ankle strength. Many rope fans run on nice days.
For more indoor options, see winter jump workouts you can do indoors and rebounding on a mini trampoline.
Photo by Pexels on Pixabay.