Jogging vs Jump Rope

[Pork Chop]

Was told to jog recently by my coach to help me lose weight and to help me build up my lower legs (I've got skinny ankles).
I gave it the college try but after 2 relatively short sessions my back is absolutely killing me & my hips are tight & sore.
My feet are really not made for jogging, it's been a pretty big issue since I became an adult; even jogging regularly, i've never really been able to do more than twice a week because of the aches & pains.

I can handle jumping rope without too much problems.
I've read that jumping rope for 10 minutes is better than jogging 1 mile.
I also think jumping rope more directly targets the lower legs that I'm trying to build.

What are the benefits and drawbacks of jumping rope versus jogging?

[Mr Punch]

No contest: jumping rope is the winner.

Of course, if you were a man you'd do tabata sprints and tabata calf raises!

[Scott R. Brown]

Jumping rope is great exercise, but it is still a high impact activity. It might be better to begin by power walking until you lose some weight and accustom your legs, knees and ankles to impact. This will slowly build your muscles and strengthen your bones.

It is not uncommon to have back, calve, hamstring, and hip flexor stiffness when one begins to run again after an extended lay off. Be sure to do a warm up stretch and cool down stretch and perhaps work on your overall flexibility as well.

[sanjuro_ronin]

The better you get at something, the easier it gets, the less "effective" it will be as a form of exercise.
The body is notorious for finding the "path of least resistence" because this is how it was designed.
The better you get at skipping rope, the less benefitial it will get.

[Scott R. Brown]

The better you get at something, the easier it gets, the less "effective" it will be as a form of exercise.
The body is notorious for finding the "path of least resistence" because this is how it was designed.
The better you get at skipping rope, the less benefitial it will get.

Does this mean, "The smarter you get, the dumber you will end up??":eek:

[Pork Chop]

The better you get at something, the easier it gets, the less "effective" it will be as a form of exercise.
The body is notorious for finding the "path of least resistence" because this is how it was designed.
The better you get at skipping rope, the less benefitial it will get.

Yah, swimming's like that for me; swam for 40 minutes the other day, was lapping everyone at the pool like i usually get lapped at running, wasn't even breathing hard.

On the other hand, do you think maybe those guys advocating running 5 miles a day are already at the point where the jogging is really not much of a workout for them?


Jumping rope is great exercise, but it is still a high impact activity. It might be better to begin by power walking until you lose some weight and accustom your legs, knees and ankles to impact. This will slowly build your muscles and strengthen your bones.

I walk my dog at a fast pace every night for 30 min to get him exercise.
I normally jump rope 10~15 minutes straight, three times a week no problem.
To avoid what sanjuro_ronin said, I'll probably have to intentionally up the intensity to make sure i'm not just coasting - thinking tabatas with jump rope (just to make Mr Punch happy).


It is not uncommon to have back, calve, hamstring, and hip flexor stiffness when one begins to run again after an extended lay off. Be sure to do a warm up stretch and cool down stretch and perhaps work on your overall flexibility as well.

I have some stiffness in my hips that's not so bad. My back right now is absolutely shot - even hurts lying & sitting down. My knees are a bit sore and could maybe handle three times a week if the pain goes away on days off.

I don't like rollercoasters - not because I'm scared, but because my knees tend to bang against the front of the ride - so it hurts. In much the same way, I don't like running - it's not a matter of getting a good workout, breathing hard, or having tired muscles; it really hurts. I'd rather do 10 minutes of burpees than waste any more time jogging.

I'm trying to find alternatives because this level of pain is enough to sap my motivation to train altogether.

Really appreciate the responses.

[sanjuro_ronin]

Does this mean, "The smarter you get, the dumber you will end up??":eek:

I know a few people like that.

[David Jamieson]

ok, so who's gonna talk about that "800 pound value of muscle confusion strategy" gorilla on the table? :p

[sanjuro_ronin]

ok, so who's gonna talk about that "800 pound value of muscle confusion strategy" gorilla on the table? :p

P90x nutrider.:p

[WinterPalm]

Skipping rope.
Agility, much more coordination, fast feet, you can do lateral stuff easier plus watch Mayweather or Buddy Lee and learn some fancy tricks, do one legged stuff for balance and on and on and on.

Jump rope is awesome.
Jogging is boring...sprinting up hills is a whole other story though!

[GunnedDownAtrocity]

what about riding a bike?

i agree that the body finds the easiest way to accomodate a movement, but when riding a bike gets easy, your body can only accomodate a steep hill so much.

might not be the end all be all, but something worth throwing into the mix.

[Pork Chop]

what about riding a bike?

i agree that the body finds the easiest way to accomodate a movement, but when riding a bike gets easy, your body can only accomodate a steep hill so much.

might not be the end all be all, but something worth throwing into the mix.

I haven't ridden a bike in years.... that's something i ought to try out again.
The recumbent bikes at the gym are a little rough on my knees.
Think I'll see if i can pick up a mountain bike from somewhere.

[GreenCloudCLF]

I have the same problem when I start running after a hiatus. What I find works best is the following steps:
1) Go to a runner shop, tell them you are a beginner and have no idea how to pick shoes. They will hook you up with the best pair for you. Then buy 1 pair from them (for all their hardwork). Then buy the same model online for cheaper in the future.
2) Core exercises are a must. When I started running last time my lower back would kill me for the next 3 days. I did some resistance training targeting the lower back and abs to strengthen the core and keep this from occuring.
3) If you do weights don't run the day after you do leg exercises. Let them rest.

As for the debate between running and jump rope. Alternate the 2 on different days and take advantage of the difference between the 2.

[GunnedDownAtrocity]

I have the same problem when I start running after a hiatus. What I find works best is the following steps:
1) Go to a runner shop, tell them you are a beginner and have no idea how to pick shoes. They will hook you up with the best pair for you. Then buy 1 pair from them (for all their hardwork). Then buy the same model online for cheaper in the future.
2) Core exercises are a must. When I started running last time my lower back would kill me for the next 3 days. I did some resistance training targeting the lower back and abs to strengthen the core and keep this from occuring.
3) If you do weights don't run the day after you do leg exercises. Let them rest.

As for the debate between running and jump rope. Alternate the 2 on different days and take advantage of the difference between the 2.

i agree with 1 and 2, but i wanted to point out that most lifters do cardio (those who do cardio) on off days regardless of whether or not they did legs the day before. i could be wrong here, but if the cardio is low intensity (light jogging or medium paced bike ride) it should actually be good for recovery. keep in mind that football players do sprints etc. no matter what they did the day before.

i also agree that doing both running and jump rope is better than one or the other. i'm a big believer in just moving in general, anything and everything, to keep cardio from getting dull or allowing your body to adapt. then again i hate "doing cardio" so im bound to look for ways to make it fun.

[Pork Chop]

3) If you do weights don't run the day after you do leg exercises. Let them rest.


This last bullet is I think where my problem lies.
I went straight into a grueling total body workout (with a lot of leg work) right after running.

Earlier this year I went to the New Balance store and spent a good 45 minutes doing various stability tests and picking out shoes. Have this awesome pair of $120+ sneakers.

I'll try to find new ways to make it fun.
Running on my off days might be the way to go.

[sanjuro_ronin]

If you have access to it, wall/rock climbing is lots of fun and good whole body workout too.

[GunnedDownAtrocity]

climbing is awesome. i wish we had a rock wall around here. i used to climg things as a kid all the time, but now i worry a little more about getting arrested. i still climb my bridge sometimes though.

[David Jamieson]

If you have access to it, wall/rock climbing is lots of fun and good whole body workout too.

agree! It's a whole body woprkout.

also, swimming is whole body work.

the thing is to not get stuck in a groove of one thing, hence my p90x nutriding ...er 800 pound muscle confusion gorilla remark.

plyometrics, a bunch of different exercises.

some kind of cardio boxercise is fun

bag work is hella good, but correct structure is a1 important.

there is a ton of interesting ways to get your cardio.

keep your heart rate in the zone, get a monitor if you need one or do pulse checks with a stopwatch if you know your zone and so on.

i would take cycling or elliptical over jogging personally and jumping rope is great!

[Chief Fox]

Running is great exercise but you have to start slow. You can't just go out and expect to perform at a high level. You'll end up getting injured or having a miserable experience.

I would start a beginner running program. There are a bunch of them on the web. There is a good one on the "Cool Running" website. It's called the "Couch to 5k running plan". Here's the LINK (http://www.coolrunning.com/engine/2/2_3/181.shtml).

Let me know if you have any questions. I run several times a week pain free. It has taken me a while to get to this point but it is possible.

Jumping rope is also great exercise but kinda boring if you ask me. There are ways to mix it up and keep it fun though. Like doing double unders and different little routines.

Why not do both? If you're too sore to run 3 or 4 days a week then why not jump rope on the days you don't run?

One last thing. I find that going for a nice easy FLAT run on the days after a leg work out help to loosen up my legs, get blood flowing through them to promote healing and helps me in the long run. :D

There are plenty of people out there who hate running. That's fine, they usually say things like, "I only run if I'm being chased". Or "running will ruin your knees". Don't listen to these people. If you really want to run you should do it but be conservative and work your way up slowly.

Oops. Looks like there is one more last thing. Check out the book "Chi Running". I got it from the local library and it helped me to correct my form so I wouldn't get injured. It's a great book. Here's the LINK (http://www.chirunning.com).

Well, that's it. Good luck. Let me know if you have any questions. :D

[Drake]

Five miles a day is a bit much.

Jumping rope is, by raw math, a bigger fat burner than running. However, not a whole lot of people out there can jump rope nonstop for an hour. You burn out quickly.

[Pork Chop]

Jumping rope is also great exercise but kinda boring if you ask me. There are ways to mix it up and keep it fun though. Like doing double unders and different little routines.
...


Thanks for the running program, I'm going to give it a decent shot.
I'm also going to try to work the cardio mainly on my rest days.
I'll end up mixing in the jump rope with the running either way coz i jump on my workout days; but if the running workout plan doesn't fit, i'll still try to keep in there at some capacity.

Funny thing about your quote: to me, jogging's the boring one. With jump rope I can just kinda zone out to the rhythm of the rope or do tricks with it if i want to do tricks. When I run I feel like I'm moving in slow motion and I can't wait for it to be over- usually hurts too much to zone out.

[Chief Fox]

Thanks for the running program, I'm going to give it a decent shot.
I'm also going to try to work the cardio mainly on my rest days.
I'll end up mixing in the jump rope with the running either way coz i jump on my workout days; but if the running workout plan doesn't fit, i'll still try to keep in there at some capacity.

Funny thing about your quote: to me, jogging's the boring one. With jump rope I can just kinda zone out to the rhythm of the rope or do tricks with it if i want to do tricks. When I run I feel like I'm moving in slow motion and I can't wait for it to be over- usually hurts too much to zone out.
I think a lot of people share your opinion of running. I try to run in interesting places. Mostly on trails or with a running club. Sometimes I run down by the college. Lots of activity down there. Try to pick a good place to run. If you can get past the "this is boring" part, I think you'll find running to be very rewarding. Almost like a meditative experience.

Good luck.