Skipping vs Running: Which is Better?

Skipping vs Running: Which is Better?

Ever wondered which is better: skipping vs running? Well, you’ll be glad to know that OriGym have put together everything you need to know to decide which exercise method is best for your fitness goals. 

By the end of this article you’ll be familiar with all the benefits of skipping vs running, including the differences between the two activities.

This article will also explore:

So, whether you’re weighing up the benefits of skipping vs running for weight loss, searching for a way to mix up your workout routine, or simply asking ‘is skipping better than running?’, keep reading!

But first, have you ever considered a career in health and fitness? If the answer is yes, OriGym’s internationally recognised personal training diploma is the ideal first step to get you started.

Otherwise, explore more of what we have on offer by downloading our FREE comprehensive prospectus today!

Skipping vs Running: What's the Difference?

When deciding whether to take up skipping or running, the obvious choice for most adults is running. 

This is because we often view skipping as an activity only performed in the school playground, but it has become much more than just a childhood game. All you need is a rope, a space big enough to jump in, and yourself!

The standard skipping movement involves jumping up and down over the rope as you spin it over your head and under your feet. This movement is known as performing ‘single-unders’, but there are many different variations for you to try - one of the many benefits of skipping vs running!

For instance, double-unders are a popular skipping variation often used in CrossFit, where the rope passes over the feet twice per jump, rather than just once. Other variations include alternating foot and single foot jumps, as well as high knees.

Deciding which is better - skipping or running - can be difficult, as there are many ways that you can run, which all have separate benefits too. 

For instance, you could choose to go jogging, sprinting, or just simply running at a normal pace. Although there is no strict rule, moving at any pace less than 6 miles per hour is considered jogging rather than running. 

If you’re wondering which pace is best for you, check out our article on jogging vs running differences and benefits here.

When considering skipping rope vs running, both increase the heart rate, burn a significant number of calories, and help strengthen your lungs and cardiovascular system.

They can also both be practiced with minimal equipment and are therefore both economically efficient ways to work on your fitness.

So, what are the key differences between running vs skipping rope?

Aerobic vs Anaerobic Exercise

One of the differences to consider when performing skipping rope vs running is the systems that they work within the body.

The term ‘aerobic’ means in the presence of oxygen. Therefore, during aerobic exercise, oxygen within the body is sufficient to meet the demands of the working muscles, without needing energy from additional sources. 

The aerobic system is usually recruited during exercise of a moderate intensity, which can be sustained over a relatively long period, such as running at a moderate pace.

Running is therefore good for building endurance, meaning that you can train harder and for longer as your fitness levels improve. Learn more about some different types of cardio & aerobic exercise here!

In contrast, the term ‘anaerobic’ means without oxygen. 

Anaerobic exercise instead breaks glucose down to use as its energy source, which is readily available in your muscles. This is because a lot of energy is released within a small period, so oxygen demand surpasses the oxygen supply available within the body.

As the body is not using oxygen, anaerobic exercise can only be sustained for short periods of time. It therefore consists of exercise that is of a short, but high intensity, such as sprinting, weightlifting, HIIT training, and skipping.

The process that the body undergoes to extract energy from the muscles during anaerobic exercise produces lactic acid, which is what causes your muscles to fatigue quickly.

Practicing anaerobic exercise on a regular basis means that your body will learn to eliminate lactic acid more efficiently, so you will be able to sustain intense exercise for longer periods.

This process is called increasing your lactate threshold; the higher your threshold, generally the fitter you are!

When considering jump rope vs running, each form of exercise can be both aerobic and anaerobic, depending on how they are performed.

For instance, running practiced in the form of sprinting intervals, with short, intense, bursts of running, will tap into the anaerobic system. Similarly, skipping slowly is a form of aerobic exercise. 

However, skipping workouts are mostly performed in quick intense bursts, so when analysing skipping vs running in this article, we will consider skipping in its anaerobic form, and running for endurance, so in its aerobic form. 

What Muscles Are Used?

Another key difference between jump rope vs running is the muscles that are required to perform each one.

Both activities use muscles within the lower body to propel you forward, including the quadriceps, glutes, calves, and hamstrings. Also, whether you’re skipping or running, your core muscles will be engaged to keep you upright and help you maintain good posture.

However, the hip extensors are put to greater use when running to push you forward through a greater range of motion. The primary hip extensors are the gluteus maximus and hamstrings.

In contrast, skipping makes more use of the hip abductors to keep the pelvis stable, especially during alternate foot jumping. Landing on the balls of your feet each time you hit the floor also engages the calf muscles.

Also, skipping requires resistance to control the rope, which involves the shoulders, biceps, and triceps. It also requires grip strength to control the rotation of the rope.

Running involves minimal resistance but does recruit the deltoids in the shoulders and the biceps to counterbalance your leg movement.

When performing exercises that use many different muscle groups, it’s vital you look after them. Here’s three articles you can check out to keep your muscles working efficiently:

Benefits of Skipping vs Running

So now that you know the differences, we’re going to explore the benefits of each activity. Firstly, we’re going to look at skipping to address the question ‘is skipping better than running?’

#1 Helps Maintain Muscle

As you know, skipping works nearly every muscle in the body. Therefore, one of the benefits of skipping vs running is that it helps to maintain your lean muscle mass!

This is because when you skip with proper form, your muscles must overcome an increased form of resistance. They are therefore forced to contract, to control the path of the rope and ensure that you can jump over it. 

Although there is little research to suggest that this process builds muscle, continually applying resistance to the muscles during jump rope vs running definitely helps to maintain any muscle that you have already built through other forms of resistance training. 

For instance, all of the muscles within the lower body must work together with the core when skipping to stabilise the movement. The glutes, hamstrings, and quadriceps all contract to ensure that you can generate enough power to jump into the air, as well as helping to control the descent and help you stay upright.

Also, performing variations such as single-leg jumps allows you to isolate the muscles within one leg. The muscles within this leg, such as the glutes, will therefore have to overcome double the force to keep you stable. 

Forcing muscles such as the glutes to generate more power is a great way to address muscle imbalances, which is when the muscles on one side are weaker than those on the other.

#2 Improves Coordination

When considering skipping rope vs running, one of the differences is that skipping requires strong hand-eye coordination, as well as coordination between the mind and body to tell you when to swing the rope and when to jump.

This means that you may find yourself struggling to string together more than a few reps as a beginner. However, the more you practice, the longer you’ll be able to skip for, and the more coordinated you’ll become!

Being able to completely clear the rope also helps to improve your balance, especially if you’re practicing variations, such as the single-foot jump. These functional skills are crucial for everyday life and having them means that you are less likely to become injured through falling!

Maintaining balance and coordination also requires the core muscles to become engaged during the movement, meaning that over time they will become stronger as you recruit them more often. Having a strong core is crucial for good coordination and posture, as well as for protecting your lower back and spine to prevent injuries!

#3 Less Impact on the Joints

Another advantage of jump rope vs running is that it has a considerably lower impact on the joints.

A 2019 study compared knee contact forces for 20 young, healthy participants as they skipped, versus when they ran on a treadmill.

The results showed that running produces nearly 2 times the peak force on the patella, or kneecap, compared to skipping. Also, the average peak force on the tibiofemoral joint, the knee hinge where the femur, tibia, and patella meet, was 30% greater when running vs skipping rope.

When compared with running, the lower joint loads in skipping were directly associated with the shorter steps taken by participants.

The study concluded that skipping is a great alternative form of exercise to running, as the high joint loads can predispose individuals to running related injuries. When considering skipping vs running for cardio, skipping therefore seems to come out on top!

Also, a lack of experience with running means that people often run with bad technique, such as letting their heel strike the ground. The resulting force here is approximately 3 times your bodyweight and is absorbed by the joints and bones rather than your muscles.

When comparing jump rope vs running, one of the benefits is that skipping forces you to land on the toes, which uses the power in the calves, quadriceps, hamstrings, glutes, and core. This means that the impact is transmitted through the leg muscles and distributed evenly through the body, rather than being taken on by the joints.

#4 Less Risk of Lower Leg Injury

One of the best benefits of skipping vs running is that it is a great way to isolate and strengthen the calf muscles.

Consisting of the soleus and gastrocnemius muscles, your calf muscles are activated each time you land on the ball of your foot when skipping. They also help to extend your ankles during each jump, to ensure that you can make it over the rope!

Skipping regularly therefore helps to build explosive strength within the calf muscles, as well as helping to increase the elasticity of the surrounding fascia (connective tissues) and tendons, which lowers the risk of injury when performing other activities or sports.

Also, one of the most common causes of injury when running vs skipping rope is having weak calf muscles, which is a muscle often neglected even when performing strength training for running. 

Weak calf muscles are a leading cause of Medial Tibial Stress Syndrome, or shin splints, which are one of the most common running-related injuries. This occurs as a result of excessive force being exerted on the shin bone and surrounding muscles and tissues, which are not correctly conditioned to the stress of such a high-impact form of exercise.

As skipping naturally strengthens the calf muscles, this lowers the risk of you developing shin splints or similar lower leg injuries in comparison to running, as strong calves provide more support for the tibialis anterior, the muscle that runs down the front of the shin.

However, if this is something you suffer from, check out some of our ways to prevent shin splints and treat them here.

#5 Time Efficient

Research has shown that skipping for half an hour vs running for the same amount of time produces the same results!

According to Run North West’s race pace conversion chart, if you run at a pace of 10 kph you should complete a 5k in around half an hour. This means a man of average height, weighing 180 pounds would burn around 420 calories after completing a 5k run in this time and at this pace.

However, according to the captain calculator formula, a man of the same height and weight skipping for half an hour could burn over 500 calories just by jumping rope at a moderate pace.

Alternatively, a study published in The Research Quarterly, reversed the skipping for half an hour vs running debate. In this study, 92 male students were asked to perform the Harvard step test, which is a test designed to determine levels of cardiovascular efficiency.

They were then split into 2 groups; group 1 skipped for 10 minutes daily instead, whereas group 2 jogged for 30 minutes daily.

After 6 weeks the Harvard step test was administered again, and each group showed an equal level of improvement in terms of cardiovascular efficiency.

Skipping at a high intensity is likely to burn more calories and provide you with a tougher workout in a shorter period of time than running at a moderate pace. In the skipping for half an hour vs running for half an hour debate, the answer is largely down to what kind of work out you’re seeking.

When considering skipping vs running for cardio, skipping is the better choice if you’re looking for a quick blast of exercise that still allows you to achieve your goals.

Finding 10 minutes in your day to skip at a high intensity is much easier than having to put aside 30 minutes to run, not to mention the time spent on mental and physical preparation before you begin!

So, if you have a busy schedule and are struggling to find time to exercise, we would say that skipping is better than running for you!

#6 Requires Minimal Space

One of the benefits of skipping vs running is that you only need a rope to perform the exercise, which requires only a small area to practice in.

Unless you have a treadmill, running requires plenty of open space, and even a treadmill takes up a lot of room! 

Also, because a skipping rope requires minimal storage space, it’s easy to take along with you. This means that you make exercise fit into your schedule, no matter how busy your day is.

If you find yourself getting bored of your skipping location, you can simply grab your rope and practice wherever you like. This could be in the garden, the gym, at home, or even at your local park!

Benefits of Running vs Skipping

If you ask ‘skipping vs running - which is better?’, when considering skipping rope vs running as the classic form of cardio, most people would choose running.

Here are some of the benefits of running vs skipping rope!

#1 There Are Many Variations

You may be able to mix up where you train with skipping, but the actual practice can become quite monotonous pretty quickly.

This is because it takes lots of practice to master, which can be frustrating, and although there are some variations, you can’t attempt them until you have mastered the basic form. 

Therefore, one of the benefits of skipping rope vs running is that there are many ways that you can mix it up.

For instance, you can choose a different route to run as often as you like, which is a great way to explore new areas or to simply get a change of scenery! If the weather is bad, or you fancy a change, you can also choose to run on a treadmill.

Also, if you’re bored of running in general, it’s easy to change the pace. For a lighter workout try a slow jog, which gives you the chance to appreciate the scenery around you. If you’re looking for something more intense, try sprints, interval training, or even hill running for an extra challenge!

#2 Improves Mental Health

Ever heard of that phrase ‘runner’s high’? This occurs after running, when the brain releases neurochemicals such as dopamine, serotonin, and endorphins into your body, which are known as happy hormones! It has also been proven to reduce the production of cortisol, the stress hormone.

Taking yourself running vs skipping may take longer, but the process is a great form of self-care, as it gives you time alone to process your thoughts and clear your mind. You could even listen to some fitness podcasts if you want to learn something new and interesting whilst on your run!

Taking yourself for a change of scenery and getting outside after a stressful day can be therapeutic in itself, so combining this with a boost of happy hormones is the perfect way to cheer yourself up - one of the many pros of running vs skipping rope!

#3 Easily Accessible for Beginners

When deciding whether to take up skipping or running, one advantage of running to keep in mind is that it’s accessible to everyone, whether you’re an expert or have never taken up a sport before!

As humans we are all born with the instinct to run, so no specific skills are required to be able to do it.

In contrast, it takes time and effort to learn how to perform basic skipping movements. If you’re hoping to use skipping as a form of anaerobic exercise, in short, intense bursts, this takes even longer to master and can be incredibly frustrating!

Although anyone can run, running with correct form does take practice. However, there are many accessible ways to improve your running technique, such as joining a running club, or downloading free apps such as Couch to 5k.

Available as podcasts that you can listen to whilst you run, Couch to 5k is a 9-week running plan that gradually builds up your stamina, so that by the end you are able to run a full 5 kilometres! It also offers tips and advice for beginners, so it is a great way to learn how to run correctly.

Find more great podcasts here, with OriGym’s list of the 39 Best Running Podcasts of 2021.

#4 Great Way to Socialise

Whilst skipping is better than running if you prefer to exercise alone, one of the benefits of running is that you have the option to train with others if you so wish!

Running groups are more readily available than skipping clubs, and it’s easy to find a group near you through websites such as Run Together.

Parks are also great places to find your local running club, and many also host weekly or monthly events, such as park runs. 

Running events and competitions allow you to meet like-minded people and become part of the huge running community, as well as helping to refine your skills.

They’re also a fun way to keep fit, which shows how running is much more than simply a form of exercise!

Enjoying this article so far? Here are three more you might find useful:

How to Start Skipping

If you’ve decided that skipping is better than running for you and your goals, we’ve put together a guide to help you get started, so keep reading for some handy tips!

Choosing the Perfect Rope

As we’ve already discussed, one of the benefits of skipping rope vs running is that minimal equipment is required - all you need is a rope! This means that it’s important to choose the right one for you and your level of experience.

When first starting out, we would advise beginners to choose a longer skipping rope. While longer ropes may slow down the workout, speed shouldn’t be your primary objective to begin with. Nailing the technique is more important.

To choose the right size for you, stand on the middle of the rope and pull it up to your shoulders. If the rope is the correct size, then the bottom of the rope handles should come up to your armpit.

There are many different types of skipping rope, but here are the main three:

  • Speed Ropes - These ropes are lightweight to allow fast movement. They are great for those who are looking to improve their technique and perform a more intense workout.
  • Weighted Ropes - The added resistance of a weighted rope is great for increasing intensity and working on strengthening the muscles whilst skipping.
  • Basic Ropes - As the cheapest and most simple type of rope, basic ropes are the best for beginners. They are lighter than weighted ropes, but thicker than speed ropes, and the handles are usually made of foam or rubber to help with grip.

Choosing the right rope for your workout is important. To help you decide, take a look at our list of the 27 Best Skipping Ropes.

Incorporate Skipping into Your Workout Routine

Whether you’re just starting out with skipping or running, any new form of exercise can be difficult to get into at first!

A great way to start is to use skipping as a form of cross-training. For instance, you could add it in as a short, intense burst of cardio in between exercises during a strength workout, or as a finisher to raise your heart rate at the end.

Cross training helps you get used to new forms of exercise without overtraining, which is a common mistake that beginners often make. 

Overtraining can lead to overuse injuries, which arise because of an increased load being placed onto bones, muscles and joints that have not yet undergone the necessary conditioning to cope with this load.

Build Up Slowly

As we’ve discussed, it’s important not to go too hard with any form of exercise as a beginner, and especially with activities such as skipping which are hard to master.

To avoid injury, begin by performing short, 10-minute sessions focused on the basic jumping movement, ensuring that you can complete a jump over the rope with proper form.

Once you have nailed the basic movement, you can then begin to practice some variations. For instance, try double-unders if you want to learn how to jump faster, single leg jumps to isolate and strengthen the calf muscles, and alternate leg jumps to challenge your balance and coordination.

You could even eventually try adding a weighted rope if your goal is to build strength, or to put your cardiovascular system to the test!

Be Aware of Your Form

One of the most notable elements of learning jump rope vs skipping is that you can’t perform the movement if you don’t first learn how to nail the technique! 

Here are some tips for maintaining good form and avoiding injury when getting into skipping:

  • Hold your arms out at a 90-degree angle so that the rope forms a circle around your body. Engage your core to keep your body in a straight line from your head to your feet.
  • There should be minimal movement of your elbows and shoulders, so your wrists should mainly generate the power to rotate the rope.
  • Make sure to only jump 1 to 2 inches off the ground, as jumping any higher creates unnecessary energy expenditure, which will tire you out quickly. 
  • Always land with a bend in your knees and on the balls of your feet, as this ensures that the impact force is equally distributed throughout your body.

How to Start Running

Decide on Your Goals

Whether you’re looking at skipping rope vs running for weight loss, or just as a new form of exercise to try, it’s always important to assess your goals before you begin. 

A great tip is to try setting some SMART goals, which stands for specific, manageable, achievable, realistic, and time-based. This technique helps you to set goals which you can realistically achieve, and gives you a time frame to achieve them within.

Setting SMART goals helps to keep you motivated, meaning you’re more likely to stick to and enjoy running, as well as allowing you to feel the benefits!

You can find out more about the importance of SMART fitness goals by checking out our ultimate guide.

Create a Plan

If you’re serious about getting into running vs skipping or any other form of exercise, you should create a training plan.

Your plan should be based upon the SMART goals that you’ve set and should consist of smaller, time-based goals that will help you achieve your ultimate aim. 

The plan should also include how often you’d like to train in order to meet your goals and how these sessions will fit into your schedule. Planning in advance means that you are less likely to miss a session and can see exactly how each session will help you in the long run!

If you’re struggling to come up with a schedule that works for you, ask a coach with the expertise to create a plan tailored specifically to you. 

Choose the Correct Running Gear

One of the most common mistakes that beginners make when running or skipping is failing to wear the right clothes.

It’s important to invest in the correct gear, as this is what keeps you comfortable and protected when running and failing to do so could even result in injury.

Firstly, we would advise you to invest in a good pair of running shoes, as wearing the wrong type of shoe is one of the most common causes of injury when running. Depending on your pronation type, the way in which your foot rolls inwards as it strikes the floor, you will need a different type of running shoe.

If you’re unsure, most running shops offer a gait-analysis service, where experts measure your feet, watch you run on a treadmill, and analyse the way that you walk and run. Need some footwear but unsure of where to start? Well, we’ve compiled a list of the 22 best cushioned running shoes to help you out!

It’s also important to avoid wearing clothing made of cotton when running, particularly with socks. This is because cotton allows moisture to build up on your feet, so can cause blisters.

Instead, invest in a pair of socks made from a synthetic blend such as polyester, as they will wick sweat and moisture away from the skin.

The clothing that you should wear ultimately depends on the weather conditions that you are running in.

In hot weather, you should wear light, loose shorts and a loose top made of a sweat-wicking material, to prevent sweat from sticking to the body.

You should also wear a headband or cap with a visor, to keep hair and sweat away from the eyes and to help your vision.

It can be tempting to pile on thick layers of clothing when running in colder conditions, but this can weigh you down, so always wear lighter layers.

It’s also important to prevent excess loss of body heat, as runners sweat less in cold weather and are more susceptible to developing hypothermia. You should therefore invest in running tights and woollen headgear to prevent this from happening.

Start Slowly

With either skipping or running, you should try to ease yourself into it as a beginner.

Especially with running, it can be easy to overload your bones, muscles, and joints if you run too far, too fast, without the necessary strength and conditioning to withstand this new activity.

A great way to start running is to try interval training, by breaking up your runs with longer periods of walking. As you progress, you can slowly decrease your walking time and run for longer periods, a minute at a time.

If you’re hoping to get into long distance running, then a good way to improve your distance is to increase your mileage by 10 to 15 percent each week, ensuring that you listen to your body and take time for rest and recovery when needed.

How Often Should You Train

As a general guideline, running 3 to 4 times a week, leaving one rest day in between, is sufficient if you’re hoping to improve your running technique. 

If you can only fit 1 to 2 runs a week into your schedule, this would also be enough to make steady progress, and would be advisable for beginners and those who have yet to build their fitness levels up.

As we have discussed, it is important to gradually incorporate skipping into your routine, to allow the muscles and connective tissues in your legs to adapt to the new stress that they are under. 

Try adding short skipping sessions into your routine 1 to 2 times a week at first and slowly work your way towards 3 to 6 sessions, although you should only perform 6 sessions if they are 10 minutes or under.

However, whether you’re looking at skipping vs running for cardio, strength, or both, there are several things you should ask yourself when deciding how often you should train:

What Are My Goals?

If your goal is to run a marathon, then it’s important to stick to the number of sessions that are included in your training programme.

Similarly, if you’re hoping to improve your skipping technique, you will need to train more often than if you have decided to just add it into your sessions for fun.

When running for fun and relaxation, you should train again only when you feel ready and fully recovered.

Will I Be Cross Training?

If you’re doing exercise other than skipping or running, you may need to scale the frequency of your sessions completely down, to ensure that you do not suffer from any overuse injuries.

Therefore, it’s important to take at least one full day off a week when cross training. This gives your body time to restore depleted glycogen stores and repair any tissue damage, which prevents injury and allows time for your muscles to grow and adapt. 

Unsure of how much recovery time you need? Find out all about the importance of rest days & how many you need here.

How Intense Will My Sessions Be?

How often you should train when skipping or running also depends on how intense your sessions are.

For instance, the longer your run is, the more time you should leave for recovery in between each session.

If you are carrying out HIIT (high intensity interval training) style skipping or running sessions, then you will also need longer to recover, as this type of high intensity exercise can be hard on your muscles, joints, and nervous system.

Skipping vs Running: How to Choose?

So, you’ve considered the benefits of skipping vs running, now how do you choose which one to go with?

Whether skipping is better than running for you is ultimately based on which activity you enjoy more, as the best form of exercise is the one you’ll stick with! 

However, there are several other factors you should consider when making your choice:

What Are Your Fitness Goals?

Although both activities have similar cardiovascular benefits, if you want to improve endurance over a longer distance, then you may want to choose running vs skipping rope.

Obviously, if your main goal is either skipping or running related, then you should prioritise whichever activity will help you to reach that goal in the long term.

How Much Time Do You Have?

As we have discussed, running for half an hour vs skipping for 10 minutes has the same cardiovascular benefits, so if you’re short on time, you may choose to implement short, intense skipping sessions into your routine.

Do You Have Any Injuries?

If you have arthritis or any existing joint injuries, then it’s important to consult your doctor before even considering skipping or running.

However, if you’re weighing up skipping rope vs running with an injury, there are alternatives to running on land which make it easier for lower leg injuries at the hips, knees, or ankles. 

For instance, gravity-reducing or unweighted treadmills assist a portion of your weight to decrease the mechanical stresses on your body. Also, aqua running allows you to perform the mechanics of running, but in water instead of on land! 

What’s the Weather Like?

During extreme weather conditions, skipping inside can be a great way to increase your heart rate, especially if you do not have access to a treadmill.

On the other hand, you may prefer long distance running when the sun is shining!

Will I Perform Each Exercise?

Depending on how you incorporate each activity into your routine, you could actually perform both, meaning that you no longer have to be left wondering ‘skipping vs running - which is better?’

A good way to perform both is to alternate them each day, especially if you feel sore after completing either activity.

As we have discussed, skipping and running engage the muscles in slightly different ways, so both forms of exercise can complement each other to form a great workout routine.

Also, skipping can help improve running performance, as it strengthens the cardiovascular system, and boosts coordination and rhythm. 

Skipping also strengthens some of the muscles that are essential for running. This will help to increase running speed and decrease the amount of energy that your body expends to increase your velocity, making your runs much smoother.

Skipping vs Running for Weight Loss

You need to be in a caloric deficit to lose weight, which means that you need to be burning more calories than you consume.

Although weight loss can be achieved through eating a healthy, balanced diet and focusing on factors such as sleep, hydration, and stress levels, increasing the amount of physical activity you perform helps to burn more calories.

This is because the working muscles use the energy from the food we eat as fuel to power you through the workout. 

Calories Burned Skipping vs Running for a 68kg person:

However, it’s important to remember that these figures are only general guidelines. The number of calories burned during skipping vs running varies from person to person based on individual genetic factors such as height, weight, age, and gender.As you can see, when comparing the number of calories burned after skipping vs running during a 10-minute session of each activity, skipping offers a slight advantage.

Though when examining skipping vs running for calories, jumping rope at a high intensity is slightly better than running for weight loss. However, the activity that is best for you is the one that will allow you to keep burning those calories in the long term. 

Whether you choose between skipping vs running for a cardio session, or try a combination of both, this means that you should choose the activity that you are more likely to stick to!

Before You Go!

We hope that this article has settled the debate between skipping vs running, and which is better for you as an activity to incorporate into your exercise routine.

If you’re still asking ‘is skipping better than running?’, we conclude that there isn’t a clear winner; although in terms of calories burned for skipping vs running, skipping burns slightly more, the activity you choose should ultimately be based on which you enjoy most!

One more thing, if you’re looking to turn your passion for fitness into a career, OriGym’s CIMSPA recognised personal training diploma could be the perfect thing to get you started! With flexible learning methods, 7 days a week expert guidance, and a guaranteed post-course interview with one of our partnered gyms, this may just be what you’re looking for.

If you’re interested in what else we have on offer, download our FREE prospectus today to find the ideal course for you.


  • Jessica McDonnell, ‘Skipping Has Lower Knee Joint Contact Forces and Higher Metabolic Cost Compared to Running’, in Gait & Posture, (May 2019, Vol.70), pp.414-419
  • John A. Baker, ‘Comparison of Rope Skipping and Jogging as Methods of Improving Cardiovascular Efficiency of College Men’, in Research Quarterly: American Association for Health, Physical Education and Recreation, (1968, Vol.39, Issue 2), pp.240-243

Written by Rebecca Felton

Content Writer & Fitness Enthusiast

Graduating from the University of Liverpool with a first-class degree in English, Rebecca’s combined passions for fitness and writing are what brought her to OriGym. Rebecca is a keen gym-goer and specifically enjoys lifting weights. Outside of fitness and writing, Rebecca enjoys cooking, reading, and watching the football.

Recommended Posts

Download Your FREE 16 Week Half Marathon Training Programme

Download Your FREE 16 Week Half Marathon Training Programme