Running vs Jumping Rope: Which Exercise Is Better for You?

Introduction

Jumping rope is a basic exercise that requires increased space and some equipment to perform itself. Running is also a basic exercise that requires some space to perform until you’re doing it on a treadmill. Both of the exercises are affordable in nature and are efficient ways to work on your health and fitness. At times, you may wonder which of the two is better and has more benefits than the other.

This article will help you in identifying the differences between jumping rope and running and will also let you know which is better. We will also answer some basic questions such as skipping vs running – which is better, benefits of running vs jumping rope, skipping rope is better than running, which is better – running or skipping, and lots more.

Calorie Burn: Which One Torches More?

Both running and skipping rope burn a specific number of calories in the body. If we compare the number of calories burnt after a 10-minute session of each exercise, jumping rope can be clearly seen on the higher edge. It can burn even more calories when exercising at a medium or higher intensity.

Muscles Engaged: How Does Your Body Respond?

If we compare running vs jumping rope, these both will put into work your lower extremity muscles for propulsion, and at the same time, your lower extremity muscles stabilize the body. On the other hand, running requires increased use of your hips through a greater range of motion.

Jumping rope involves resistance to control the motion of the rope, involving the use of your shoulders, biceps, triceps, and forearm flexor grip. On the other hand, running requires very little resistance and the repetitive contractive movement of your shoulders and the flexed movements of your biceps which can counterbalance the movement of your hips effectively.

Impact on Joints: Which Is Safer?

The amount of impact force applied by both of the exercises on your lower extremities is almost the same. The difference lies between single-skip rope jumping and double-skip rope jumping exercises. Double skip rope jumping has a higher magnitude of impact force than single skip rope jumping exercises.

Aerobic vs Anaerobic: What Type of Exercise Are They?

Both of these exercises can be pulled off as aerobic exercises so as to maintain the endurance of the body by continuing at a steady speed over a longer duration of time.

Also, sprints, or runs with high intensity of intervals that are usually considered anaerobic activities, can also be carried off by both jumping rope, and by running as well.

Both of the activities, jumping rope and running, can be considered good options for high-intensity interval training, which contains short periods of exercise at 80-90% of your maximum heart speed intermixed with periods of lower-intensity exercise at 40-50% of your maximum heart rate.

Fat Loss: Can They Help You Shed Pounds?

According to a recent study, it was observed that a jump rope session reduced the amount of body fat and also improved the risk factors associated with heart diseases. Other studies have also shown similar results. The point is that the quantity and the size, both of them, are smaller than those associated with running.

On the other hand, running has proved to be an efficient exercise for burning body fat with ease. Calorie expenditure was also similar, according to the observations for almost all kinds of running, which also includes continuous endurance running and high-intensity interval training.

Collecting everything that has been stated so far, running and jumping rope, both of the exercises have proven themselves in reducing the amounts of body fat and also reduced the risk factors that promote heart diseases.

Endurance & Performance: Which Builds It Better?

The decision of running vs jumping rope both have helped in the field of improving cardiovascular endurance. Also, there are many alternatives to corded ropes that require the same movement but require less coordination from the body.

There has been a noticeable correlation between the speed of the jump rope and the sprint speed. Thus, the ability to perform double skip rope may be associated with better sprinting abilities, provided the anaerobic nature of the exercise. Thus, both jumping rope and running better muscular endurance and sprint performance of the individual.

Who should avoid running or jumping rope?

Both of the exercises include greater ground reaction forces compared to other exercises like swimming and walking. Thus, these exercises can be considered difficult for individuals with injuries in the lower part of the leg, hips, knees or ankles.

But there are many alternatives to exercises such as running on the ground. There are gravity-reducing or unweighting treadmills available. Which considers only a portion of your own weight to lower the amounts of mechanical stress on the body. Other alternatives like aqua jogging or jumping rope on a mini trampoline can reduce the body impact force significantly.

How to Choose Between Running and Jumping Rope

Both of the exercises are beneficial for the health of the individual. They are comparable forms of exercise and choosing one over the other depends on your personal goals and preferences.

Conclusion

Both jumping rope and running are powerful, versatile workouts that support heart health, weight loss, and mental well-being. Your choice depends on what feels enjoyable and sustainable for you.

Disclaimer

This article is for informational purposes only and is not a substitute for professional medical advice. Please consult a healthcare provider before beginning any new wellness practice, especially if you have an existing medical condition or are on medication.

References

• Venegas-Carro, M., Herring, J. T., Riehle, S., & Kramer, A. (2023). Jumping vs. running: Effects of exercise modality on aerobic capacity and neuromuscular performance after a six-week high-intensity interval training. PLOS ONE, 18(2), e0281737. https://doi.org/10.1371/journal.pone.0281737
• Chen, Y., Wu, J., Xu, Z., Chen, R., & Sun, Q. (2025). Differential impacts of jogging and rope skipping in college students in China based on physical test score: a randomized controlled trial baseline indicator comparison in the intervention. Frontiers in Public Health, 13. https://doi.org/10.3389/fpubh.2025.1570768
• Buyze, M. T., Foster, C., Pollock, M. L., Sennett, S. M., Hare, J., & Sol, N. (1986). Comparative Training Responses to Rope Skipping and Jogging. The Physician and Sportsmedicine, 14(11), 65–69. https://doi.org/10.1080/00913847.1986.11709222