Runners often incorporate other training activities to supplement their running sessions. Strength training and explosive training are often used to increase leg strength and power, which will positively impact running speed. Jumping rope is effective for increasing running speed, both for those who participate in short and long distance events.
Speed
Your personal speed, how quickly you can get from one point to another, is your running technique, but also the explosive capabilities of your muscles. The amount of power they are able to drive into the ground directly affects how quickly your body is propelled forward.
Benefits
Jumping rope burns a significant amount of calories and develops the strength of your heart. According to Dr. Mark Roozen of the National Strength and Conditioning Association, it is also effective at improving your power, speed and feet quickness. He continues to explain that it specifically improves your abilities during activities where there is a brief moment where contact is broken from the ground surface, such as during running.
Considerations
The muscles types involved in jumping rope and sprinting are type II, or fast twitch muscle fibers. These types of muscle fibers are the ones responsible for producing explosive movements. Jumping rope is effective at developing your type II fibers and therefore is a beneficial activity when training to increase your sprint speed. During long distance runs, however, it's type I, or slow twitch muscle fibers that are primarily responsible for most of the work. Type II fibers are better equipped for aerobic activities, like long distance running. Although jumping rope is not effective at developing type I muscle fibers, according to Leena Paavolainen's 1999 research article published by the "Journal of Applied Physiology," explosive training is effective at improving 5-km running time because it improves neuromuscular characters to improve running economy.
Training
To use a jump rope plan to improve your running speed, train two to three days per week. Dr. Roozen recommends completing a variety of jump rope exercises, including regular jumps, side to side jumps, up and back jumps, side to side jumps with one foot, up and back jumps with one foot, double jumps, triangle jumps and running in place. Complete each exercise for 25 to 50 repetitions. Jump rope is also an effective activity to complete for a warmup prior to your regular running session.
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