Jump Rope for Runners
Florida-based running and triathlon coach Matthew Reedy uses jump ropes to teach good posture and help runners learn to pick up their feet. “Jumping rope makes you focus on picking up your feet, which makes you a more efficient runner,” he says. In this workout he uses the jump rope to elevate the heart before having athletes do a build-up run — gradually accelerate to top speed, hold for a few steps, then slow down, all over 100 meters.
Warm up with a few easy laps around a track. Reedy recommends you also run backwards for a few meters to stretch out your calves before taxing them with speed work.
Do 30 seconds of jumping rope. Then put down your rope and run a 100-meter build-up, being careful to keep your stride short as you accelerate up to top speed. Return to your jump rope as quickly as possible. Begin jumping for another 30 seconds. Do 10 sets of 30 seconds of jump rope followed by 100 meters of running.
Do the sets with minimal rest, which will train you to run at fast pace with an elevated heart rate. The jump rope also acts as an active recovery tool, teaching you to recover while still moving.
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