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This workout is designed to make long distance running much easier, give you a workout to do in your home on rainy days and to simply provide an alternative when you don’t feel like going for a run.

For serious runners, jumping rope can be a great way to improve your endurance while running. Many of the same muscles that you utilize while running, you can train and strengthen through jumping rope.

Similar to running, when you jump rope you utilize your entire body. Although, jumping rope strengthens the muscles much more than when you run and therefore can help prepare you.

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For instance, jumping rope is a fantastic calf exercise, and calf strength is needed for running long distances.

Another advantage, jumping rope can actually help you to improve your overall speed while running by training your fast twitch muscles. Doing this allows you to be lighter on your feet and will help you to decrease ground contact time with each stride. When you have the ability to accelerate and run faster, your overall pace is bound to improve, leading you to be able to exert less energy as you jog.

Also, if you are like most and can not afford a home treadmill, owning a jump rope will allow you to still train on a rainy day. Unlike running, you need very little space to jump rope and therefore can jump rope inside. Oh yeah, and you’ll also burn more calories by jumping rope.

Lastly, the best part of a jump rope workout for runners is that it is very inexpensive. Depending on the quality of the jump rope you desire, you can get a jump rope for as cheap as a few dollars or get a nice, durable jump rope for as little as $20.

So do yourself a favor, and try this workout today.

Invest in a Quality Jump Rope


If you already own a jump rope, then you are all set. If not, then be sure to pick one that works for you. A few things to consider when choosing a jump rope are:

  • What size is the jump rope? Is the Jump Rope Adjustable? To find out what size jump rope works best for you, check out our Sizing Guide for reference.
  • Does the jump rope have a comfortable grip?
  • Is the jump rope durable?

For long distance running training, I would recommend a jump rope that has lightweight handles and a lightweight cable. This will allow you to rotate the jump rope faster and work on quick twitch, explosions as you jump rope. If you are not afraid of more of a challenge and don’t mind fighting fatigue in your arms, you can try a slightly weighted jump rope as well. However, if you are a beginner I would recommend starting with a lightweight jump rope.

If you’re in need of a jump rope, be sure to check out our Rope City Jump Rope Collection. If you want to consider other brands or compare our ropes with other brands, check out this extensive list of 24 of the best jump ropes on the market.

Now let’s get started!

Warm Up


Hip Flexor Stretch: For the hip flexor stretch, you will start standing straight up with your arms held in a running motion. Then you will flex your right hip and knee and bring your right knee up to your chest. As you do, pull your right arm down and your left arm up, as if you were actually running. Repeat the repetition 8-10 with each leg.

Plantar Flexor Stretch: For this stretch, you will begin standing straight up with your hands on your hips. Then, keeping your knee straight, you will raise your right foot a few inches off the ground and flex your foot, pointing your toes upward. Repeat the repetition 8-10 times with each leg.

Jumping Jacks: Jumping Jacks will allow you to get your blood flowing and feeling comfortable with the jumping motion. Start with your feet close together and arms by your side. Begin to jump, with your feet landing a little more than shoulder width apart. At the same time, raise your arms over your head. Then jump again, landing once again with your feet close together and your arms by your side. Continue this for thirty seconds.

If you want a more extensive jump rope warm up, try this running routine warm up.

The Workout



Run In Place

45 Seconds

Run In Place Clock

45 Seconds


45 Seconds

Running Forward Jump

45 Seconds

Run Up and Back

45 Seconds


45 Seconds

Single Foot Hops - Left Foot

45 Seconds

Single Foot Hops - Right Foot

45 Seconds


45 Seconds

Running Man

45 Seconds


45 Seconds


1 Minute, 45 Seconds

***repeat these exercises twice 

The Exercises

Exercise 1. Run In Place


This exercise is very similar to the basic jump, except you will be using a running motion instead of a jumping motion. As you swing the rope over your head and closer to your feet, pick one foot up at a time in a running motion and have the rope travel under you. Try and stay on your toes.


Exercise 2. Run in Place Clock


This exercise is a combination of the basic jump clock exercise and the run in place exercise. You will begin by running in place, and then slowly turn with each jump. After 12 jumps you should have done a complete 360. If you were to think in terms of a clock, you will rotate an hour on each jump.


Exercise 3. Running Forward Jump


The running forward jump is exactly what it sounds like; you run forward as you jump. You will start this exercise in basic jump position and even start with basic jump for the first 5-10 seconds. As you get comfortable, begin to move your body forward as you continue to jump. Try and build up speed as the exercise progresses. You may need slightly more space than normal for this exercise, so be sure to plan ahead.


Exercise 4: Run up and Back


This exercise is a variation to the run in place exercise. You will start by simply running in place for a few seconds, and then begin to jump rope forward with a running movement. After a few steps forwards, begin to run backwards while jump roping. This exercise is great for runners who are looking to increase their coordination, speed and endurance.

Exercise 5. Single Foot Hops - Left Foot


For this exercise, you will begin with your right foot a few inches off the ground and out in front of you. As you begin to jump hop with the left foot, keeping your right foot off the ground as you do so. Start slow as it can be a little difficult to find your balance at first, but then as you get the hang of it begin to pick up your pace.


Exercise 6. Single Foot Hops - Right Foot

This exercise is obviously the exact same as the left foot single foot hops and will always be utilized directly after the left foot hops. The same procedure exists, start with your left foot a few inches off the ground and out in front of you and as you begin to jump hop with your right foot. Start slow at first and begin to build up the pace as you become more comfortable.

Exercise 7: Running Man

For running man, you will begin with one foot in front of you and one foot behind you. As you begin to jump, you will leave your front foot forward and your back foot behind you, so there is no alternating with this exercise. With each jump, you will shift your weight from your back foot to your front foot, similar to the running in motion. Try and get into a rhythm. If you feel like switching your feet, then go for it.


Exercise 8. Sprints


Sprints are as simple as it gets. It is the exact same thing as a basic jump except you are going as fast as you possibly can. Pretty easy, right? Not exactly. Sprints can be very tiring and you are sure to trip yourself up in the process. If you stumble on the rope, it’s okay! Just keep going and try and build the lost momentum back up.



Variation 1. Freestyle


There is no explanation really needed for this exercise; you simply do whatever it is you want. If you want to slow it down and give yourself a breather, try an easier, slower exercise. If you want more of a challenge, go for an intense, fast paced exercise. There is no wrong answer with this exercise as long as you have fun with it.


Variation 2. Basic Jump Clock

For the regular bounce clock exercise, you will start by doing a basic jump. However, with each jump you will turn your body slightly on each jump, completing an entire 360 after 12 jumps. If you were to think about in terms of a clock, you will rotate an hour on each jump. This exercise is fairly simple and can be a fun alternative to the basic jump.

Variation 3. Front to Back


With jump overs you are going to start in a normal basic jump stance, and then move your feet from back to front with your first jump and front to back with your second jump. Continue this pattern for 45 seconds. Make sure to keep your balance as you do this exercise. If you need to go slow for the first 5-10 seconds, then be sure to do so.


Variation 4. Double Unders


The most common and sought after jump rope exercise, double unders are more of a test of jump rope ability than a desired workout exercise. The concept is simple: It is a basic jump except the rope has to cross under you twice before you feet hit the ground. In order to complete a double under, you must jump high off the ground and rotate the rope as fast as you can.

Cool Down

Lower back stretch: Start by lying straight on your back with both feet firmly on the ground. Pull your right knee up into your chest as far as you comfortably can and hold for 8-10 seconds. Release and stretch the other leg for 8-10 seconds. Repeat three times for each leg.

Hamstring Stretch: For this stretch, you will start standing straight up with your chest bent over your knee and your right leg completely straight in front of you with your toes pointed up. Also keep your hands on your hip during the stretch. You will then bend your left knee and lower your body. Hold this stretch for 8-10 seconds then switch and stretch the other. Repeat this stretch three times for each leg.

Calf Stretch: Lean against a wall and place your left leg straight back. Keep your hands on the wall above your head and press the left heel into the floor. Keep your leg fully extended as you hold for 45 seconds. Switch and do the same with the right leg straight back. Do three sets of this for each leg.

You’re Finished!

Hopefully you decide to try this jump rope workout for runners and gain that needed edge over your opponent. If you are still a little lost about the basics of jumping rope, check out this jump rope tutorial for beginners.

At rope city, we also have other jump rope workouts outside of our jump rope workout for runners. If you are looking for a jump rope workout more designed for burning calories and losing weight, be sure to check out our jump rope workout for weight loss.

If you’re an athlete or a boxer, check out our jump rope workout for athletes or our jump rope workout for boxing as well.

Thanks for checking out and trying out this jump rope workout for runners. If you tried it out, let us know what you think by sending us an email or leaving a comment below.

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