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  • Deanne Pandey

Jump Rope vs. Running


When it comes to cardio, running is the first thing that comes to our mind. Be it on a treadmill or in the park, running comes with a wide range of benefits and is everyone’s go-to cardio move. Apart from running, there are many different cardio options, such as jump rope, HIIT, sports and gym equipments. Out of these, Jump rope is also one of the most preferred activities, especially when you do not have much time. However, the debate that whether jump rope is a better cardio outlet is never ending. While running is great for weight loss, as well as your heart, and overall health, it has its drawbacks. Running highly depends on the availability of gym equipments and the external conditions. Additionally, it has a wider scope of injuries and can be time consuming to achieve specific results. Even though running is not very technical in nature, it requires good form. For instance, many runners heel strike when running. This is not good because heel striking is like slamming on the breaks each time your feet hits the ground and the resulting force is mostly transmitted right through the passive structures – joints and bones – instead active muscles. Conversely, a mid-foot or forefoot strike, where the body is overtop the foot and absorbing force through the muscles is a much safer and more effective for energy transfer while running and reduces your risk of injury.


On the other hand, Jump rope training is incredibly flexible and versatile. You are not confined to a particular space. You can use it in your living room, basement, garage, hotel room. All you need is some space and a good pair of shoes to jump in. Jumping rope prevents the common forces you would be subject to with heel strike running by forcing you to land on the toes and use the untapped power in the calves and the combined power of the quads, hamstrings, glutes, and core.Compared to running, much of the impact of jumping rope is taken through the leg muscles. The erect posture and long spine forces the abdominal muscles to hold your core tight and work in perfect coordination with the back muscles to form the same kind of internal pressure as a weight belt. All of this supports your torso and transfers energy more efficiently through your body.The other reason why jumping rope is better than running for burning fat and getting in great shape is because it is barely possible to do with poor form. The rope is your teacher and you’ll continue to make mistakes until you learn how to do it properly. Lastly, in case you are bored with your morning runs or want to keep up with your workouts in very little time, this festive period, jump rope is an excellent option. If you feel like you're starting to get bored with your outdoor runs or indoor treadmill sessions, consider adding the jump rope workouts into your training mix.


Try out jump rope today! Begin at a slow pace, and you can increase your reps, duration and difficulty level as per your comfort and convenience. Till then stay home and stay safe!

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