Jumping rope is an exercise that has been used for years by athletes, most notably boxers, to improve performance. Jump roping improves speed, quickness and endurance, all of which can make you a better runner. You can use specific jump rope drills to train for running.
Step 1
Choose a rope length that is long enough but also challenging. According to fitness trainer Ross Enamait, shorter ropes force you to jump faster. Enamait recommends a 9-foot rope for those under 6 feet tall, with a 10-foot rope for taller athletes. Ropes can be shortened to make the workout more difficult.
Step 2
Jump on a nonconcrete surface and wear cushioned shoes. Enamait recommends avoiding concrete surfaces because they are rough on the feet and joints.
Step 3
Focus on extended jumps like running in place and quick jumps to work on conditioning. Running in place is simply simulating running as you jump rope, while quick jumps are short, rapid jumps of about 2 feet. These jumps should be performed until you are fatigued to improve cardiovascular conditioning.
Step 4
Perform more difficult jumps like double unders and one-leg jumps to improve the strength and power in your legs, which will improve your speed and quickness. Double unders are two jumps on each swing of the rope, while one-leg jumps are standard jumps standing on only one leg.
Step 5
Wear ankle weights while you jump to increase resistance. Ankle weights make jumping more difficult, but they help you work on strength and endurance.
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