Jump Rope Vs Running – Why Jump Rope Is The King Of Cardio

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When I was a kid, if you asked me to compare jump rope vs running then there was only one clear winner.

And that was running.

But here’s the thing. Back then I couldn’t jump rope for sh*t. In fact, the first time I tried to jump rope I ended up faceplanting the floor more than once.

And let me tell you, the sweaty gym floor doesn’t taste good.

Now running was a different story. I’d always been pretty awesome at running because when I was younger, I played local league basketball. And running up and down the court was just part of the game.

So naturally, this had a carryover into similar activities. 

I’d always finish in the top 3 in gym class whenever I ran long-distance. And I was rarely ever tired when I crossed the finish line.

They were good times.

But as I got older and my interests changed. I slowly swapped my basketball shoes for a shiny new pair of boxing gloves.

And that’s when my jump rope journey really began.

See, being able to jump rope became an essential part of the process when I learned how to box. 

Whenever I went to boxing class, we always used to warm up with at least 10-15 minutes of continuous jump rope. And I was always embarrassed because I could never get more than 6-7 rope turns before whipping the back of my legs.

But I stuck at it consistently and over the next 2-3 months, I finally got my jump rope game on point.

And that’s when things changed.

Because once I learned how to jump rope without falling on my ass. My balance, coordination, and fitness levels shot through the roof.

I was sharper, more alert, and I was torching calories so quickly that I was the leanest I’d ever been in my life.

That’s when I realized the massive benefits of jumping rope.

And convincing me otherwise would be like trying to convince a lion to turn vegan.

Anyway…

It’s safe to say that both jumping rope and running have their place in the fitness community.

And following any structured workout program like the 3 Step System To Jump Rope Mastery or Anabolic Running will take you way beyond what you’ll learn from most useless training guides.

But if you’re looking for a breakdown of each one then keep reading because I want to take your through the pros and cons of each one so you can decide what’s right for you.

Let’s get started…

Jump Rope Vs Running

Now just to clear things up. When I talk about running, I’m talking about roadwork. Real street type running with your feet on the ground. 

If you’re using a treadmill then you’re not experiencing the true benefit of running.

Why?

Because you’re not generating your own forward momentum. The treadmills doing it for you.

This takes away the major benefit of running so if you can, hit the road instead of the gym.

Calories Burned 

This is the burning question that most people want to know when comparing jump rope vs running.

And the answer is… It depends on your work ethic.

As a general rule of thumb jumping rope at a slow pace (80-120 turns per minute) is about equal to running a 10-minute mile

Jumping rope at a moderate pace (120-150 turns per minute) is equal to running an 8-minute mile.

And jumping rope at a fast pace (150-180+ turns per minute) is the same as running a 6-minute mile.

Now personally, I can only run an 8-minute mile for only around 3-4 miles before I start to slow down. Having said that, I rarely run these days. 

But, I can jump rope at a moderate to fast pace for 30 minutes plus without too much trouble. I like to mix up causal jump rope work with sprinting in place and double unders. And that’s enough to crush my total calorie burn compared to running.

But that’s just me.

If you’re naturally better at running and can easily maintain a 6-minute mile… 

…But you suck at jumping rope. Then you’re likely to burn more calories while you’re out running.

Put them on an even playing field and this difference is minimal so if its calories are your main concern. Just stick to what you’re best at.

Both jump rope and running get a point here so it’s all tied.

Jump Rope – 1

Running – 1

Jump Rope & Running Muscles Worked

If you’re running or jumping rope the primary muscles work in your lower body are exactly the same.

Your quads, glutes, and calf muscles will all get a pretty decent workout as you hammer through your routine.

Both exercises also provide a little bicep activation. But to be honest, this is minimal and I doubt you’ll really notice it unless you’re lacking in that area.

The only real difference you need to be aware of is the activation you get in your shoulders and forearms when jumping rope.

This is what makes jumping rope superior to running. Because running doesn’t really have any upper body muscle activation worth bragging about.

If you’ve ever jumped rope at a fast pace then you’ll know what I mean. As you maintain a fast pace it almost feels like your shoulders are on fire. This is where the extra benefit reveals itself.

More muscles worked equals more efficiency.

And the more efficient it is the more likely you are to use it.

Jump rope wins this round hands down.

Jump Rope – 2

Running – 1

Fitness Benefits Of Jump Rope Vs Running

Another topic when it comes down to jump rope vs running is the fitness benefit it provides.

And again, it really comes down to what you’re best at.

Both exercises can be performed aerobically (with oxygen) and anaerobically (without oxygen). 

Related: Training Effects Of Aerobic & Anaerobic Exercise On The Cardiovascular System

So, it doesn’t matter if you’re performing a low intensity or high-intensity workout. Each one is equally as good at getting you results provided you put in the effort.

One thing I would say though is that if you’re training for something specific like explosiveness. Then things like high-intensity sprint intervals are always going to have the edge because they’re more adaptable.

You can run hill sprints, change direction, and in this instance, you’re going to get more out running then you would jumping rope.

So, in this scenario, running takes first place with jump rope being a close second.

Jump Rope – 2

Running – 2

Skills Training

You don’t have to be a wizard to understand the high degree of skill that comes with jumping rope. Especially when you start adding tricks into the mix such as the criss-cross or double under

Running doesn’t really give you any skill-related benefits. Unless you count practicing your running stride or your breathing technique. Then it’s simply a case of putting one foot in front of the other and getting your sweat on.

It’s pretty much an open and shut case with this one. 

Jump rope wins again.

Jump Rope – 3

Running – 2

Coordination

In fitness terms, the definition of coordination simply means…

“The ability to use different parts of the body together smoothly and efficiently”

Now, both jump rope and running require some degree of coordination. 

When you run, you have to repeatedly place on foot in front of the other while gently swinging your arms to propel yourself forward and preserve energy.

This is a classic example of coordination. But unless you’re a toddler, it really isn’t that difficult.

Jumping rope, on the other hand, requires a lot more coordination because you’re adding a rope into the mix.

Not only that, but you also have to control the speed of the rope with your wrists to ensure the rope passes beneath your feet at the precise moment you jump.

This takes a hell of a lot more coordination than running.

So it’s another clear victory for the jump rope.

Jump Rope – 4

Running – 2

Simplicity Of Running Vs Jumping Rope

Jumping rope is a skill. And with any type of skill, there’s always a learning curve that’s pretty hard to ignore.

And with all the benefits that come with jumping rope (and there are a lot). It’s not something you can just decide to do one day and expect to be perfect.

Now I don’t know you, so I don’t know if you’re a jump rope expert or you’ve never jumped rope in your life.

But if it’s the latter then I’ll just say this.

Although jumping rope can be a pain in the ass in the beginning. It will quickly become one of the greatest skills you will ever learn.

And just like riding a bike or learning how to swim, once you’ve mastered the skill. It’s something that will never ever leave you for as long as you live.

But in terms of simplicity, the award has to go to running.

Jump Rope – 4

Running – 3

Enjoyment

This is another one of those “It depends” scenarios because to be honest, you’ve probably got your own favorite go-to workouts that you choose to do more than others.

So, in this case, it’s whatever you enjoy more.

Personally, I enjoy jumping rope a hell of a lot more. I can throw in some tricks, change up the tempo, and let natural instincts take over while I go to a quiet place in my head.

And while I used to enjoy the early morning sunrise as I ran around the lake a few miles from my house.

I found that once I got tired, every single stride felt like a hard kick in the nuts.

But again, that’s just me.

So I might be a little bias here, but I’m going to give the point to the jump rope.

Jump Rope – 5

Running – 3

Risk Of Injury

Another gamechanger is the amount of risk there is in jump rope vs running.

Now on the surface, you’d think there wouldn’t be to much difference in injuries with both of these exercises.

However, a 2019 study at East Carolina University ran a test on 20 healthy young adults to compare the effect of jump rope vs running. 

The test was to determine how much contact force was applied to the knees (patella) during both activities.

Surprisingly, it was found that running produces double the force on the knees compared to jump rope.

Source: ScienceDirect.Com 

This is why you tend to hear about a lot of running injuries compared to jumping rope.

Obviously, accidents happen and you can still get injured doing both if you’re not careful enough.

But taking everything into account. The jump rope takes another win from it’s running rival.

Jump Rope – 6

Running – 3

Jump Rope Vs Running Which Is Better?

So, tallying up the votes, jump rope kicks ass in most of the above and will always be the king of cardio. 

Having said that, running still has its place in the fitness world. I mean, millions of people swear by its effectiveness, and to be honest who am I to argue. 

At the end of the day, you should do what feels right for you and to hell with what everyone else thinks… Even me.

What do you prefer Jump Rope or Running? Let me know in the comments below…