Ask the Experts - Fitness

Answers from John Shepherd:

Q.How effective is jump-rope training for the distance runner and what are the best jump-rope steps, duration, and frequency to achieve optimum results?

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Answer:

Jump rope training (or skipping, as we call it in the UK) can be an effective X-training supplement to distance running. I use the word supplement as it is obviously not as specific as running itself. X-training, such as skipping (cycling or indoor rowing) can benefit the distance runner by:

1. Maintaining aerobic fitness, notably VO2 max, that’s your body’s maximum oxygen processing capacity
2. Introducing variety into your training, that can keep you physically and mentally fresher.
3. Combat common running injuries by reducing run train volume (and strengthening common running sites of injury, such as the Achilles tendons).

The ‘problem’ with jump rope training is that it involves similar impact forces to those involved in running. Impact forces which over time can lead to over-use injuries and a loss of spring in the running muscles, particularly apparent when running beyond 16 miles.

So, if you are after a X-training means that will ‘save’ your legs, then cycling could be a better bet than jump rope training. Surveys have indicated that cycling will maintain VO2 max and that distance and ultra-distance running performance will only drop off minimally. To profit from this you should increase your running time by a variable of 3.5 to get a similar cycling training affect. So, if you run for 30 minutes then you should cycle for 90. You should cycle for 30-50% of your training time.

Now, back to jump rope. As indicated the skipping action is more dynamic than distance running. Consequentially, you will be using more of your fast twitch (power and speed) muscle fibres. This is no bad thing, as research has shown that these muscle fibres can be made more enduring (thus benefiting) your running when subject to the appropriate training means (I am assuming that you are jump rope training for longish periods, in excess of 20 minutes).

In terms of moves, it makes sense to include single leg and alternate (left to right leg) skips (as opposed to double footed movements) as running is a similarly single leg and alternate leg activity. I would recommend that you jump rope for 10-15% of your training time and that you employ interval training techniques. This will reduce impact damage.

Try: 3 minutes of high intensity skipping (with your heart rate reaching 90% of max), repeated 4-6 times with 90 seconds ‘walk about’ recovery in between.

I would also recommend that you weight train. Weight training will strengthen soft tissue making it less prone to injury, which could pro-long your running career and reduce injury potential. You could incorporate your skipping as a part of these workouts. Great running-weight training exercises include the lunge, single leg squats (holding dumbbells), calf raises and leg extensions.