Improving your running endurance can be as simple as implementing cross training into your workout regimen. Jumping rope is an effective way to build your running endurance and strengthen the muscles that you use while running without your joints bearing as much impact. While it may feel exhausting at first, consistent jump roping will improve your strength, endurance and coordination over time.
Benefits of Jumping Rope
Jumping rope will primarily work your calves, glutes and quads, but your shoulders, chest, back and triceps will assist in constantly turning the rope. According to the International Youth Conditioning Association, jumping rope will improve your speed, agility, power, endurance, balance and coordination, all of which are pertinent while running. ISCA also reports that jumping rope is equivalent to running, burning 12 to 15 calories per minute.
Importance of Cross Training
Cross training simply means that you practice multiple kinds of activities in your workout regimen. Doing so will improve your strength and performance by giving your overworked muscles a chance to rest.
It also improves your cardiovascular system by challenging it in a new manner. Improving your endurance in one sport will carry over into the others. Getting good at jumping rope will therefore positively affect your stamina and endurance while running.
Jumping Rope as Cross Training
Competitive runners don't often cross train even though it has multiple benefits. Jumping rope is a good choice because the fast footwork involved can improve a cross country runner's performance. Distance runners can benefit from the posture work that jumping rope creates. Runners never want to run while hunched over or with rounded shoulders.
Jumping rope requires a long, straight spine, which can translate to your running motion. While jumping rope is a weight-bearing activity, it provides far less impact than jogging or sprinting, allowing your muscles and joints to bear less intensity on the days that you don't run.
Jump Rope Workouts
If you are new to jumping rope, start to incorporate it as your warm up before you work out by jumping at an easy pace for five to 10 minutes. As you build stamina, start to increase the duration of your jump rope workout, building up to 20 to 30 minutes.
During your workout, you can practice intervals, where you jump at an easy pace for one minute followed by a sprint pace for one minute. Play with your foot positioning for more variation. Try jumping on one foot, alternating feet, criss-crossing or jumping on your heels. The more challenge you create, the more benefits you'll get from your workout.