Jump Rope vs. Running: Which One Is Better?

Physical activity is extremely important as it helps to keep you fit, prevent diseases, and manage weight, among others. The World Health Organization (WHO) says that adults between 18 and 64 years should do at least 150 minutes of moderate-intensity physical activity throughout the week, or do at least 75 minutes of vigorous-intensity physical activity, or an equivalent combination of both. There are several physical activities that one can choose from but a lot of times, people are confused between two forms of exercise.

Both jump ropes and running are good cardio exercises. However, which of these is better, depends on your goal, efficiency, convenience and other factors. Some people prefer jump rope for a quick and intense workout in small spaces. Others prefer running to build endurance. Read on to know if jump rope or running is better.

Jump Rope vs. Running

1. Calorie burn and fat loss

Both jump rope and running burn a high number of calories, helping in fat loss and weight management. However, jump rope generally burns slightly more calories which makes it a good choice when time is limited. Estimatedly, jump ropes can burn around 14-16 calories per minute, while running burns about 12-14 calories per minute. This also depends on your pace and body weight.

2. Cardiovascular fitness and endurance

Both exercises improve heart health, lung capacity, and aerobic endurance. This eventually reduces the risk of chronic diseases like heart disease. Running, especially, can improve longevity and overall cardiovascular health. Studies link regular running with reduced all-cause mortality, better cardiorespiratory fitness, and lower risk of metabolic and cognitive decline. Jump rope, on the other hand, at a moderate to fast pace can provide a cardiovascular stimulus comparable to running an 8-minute mile.

3. Impact on joints and bone health

Both running and jump ropes are weight-bearing and can strengthen bones. Running involves repeated single-leg impacts with ground reaction forces, which can lead to overuse injuries in knees, hips, and feet. On the other hand, with jump rope, short and controlled jumps on a softer surface can reduce impact stress while still stimulating bone density and strengthening muscles, tendons, and ligaments around the joints.

4. Muscle engagement and coordination

Jump rope tends to engage more upper-body and core muscles, while running primarily focuses on the lower-body. Jumping rope uses the calves, feet, thighs, shoulders, forearms, and core. Running targets the quadriceps, hamstrings, glutes, and calves and improves cyclical lower-body endurance, but involves less upper-body muscular work.

5. Time and convenience

Jump rope is hard to beat for time efficiency. Running, meanwhile, is accessible because it requires only a safe path and a pair of shoes. A rope is inexpensive, fits in a bag, and can deliver a high-intensity workout in 10-20 minutes in very small spaces, including indoors. Running outdoors gives you fresh air and longer continuous sessions, which many people find mentally refreshing and easier to do for 30-60 minutes or more.

6.  Injury risk and more

Running is better for most beginners, while jump rope needs to be learned. Poor technique in either can increase the risk of shin splints, knee pain, or foot issues. New jumpers usually struggle with timing and tend to jump too high or land heavily. This increases stress on ankles and knees. Focus on low and soft jumps with proper footwear can make it safer. Regular runners have a high overuse injury rate, with many experiencing issues like plantar fasciitis, or stress reactions if they increase their mileage too quickly or run only on hard surfaces.

Which Is Better For You?

For most people, better is the option they can do consistently and safely while also enjoying it. Many benefit from using both: jump rope on busy days for short, intense sessions, and running when there is time and space.

Choose jump rope if you have limited time or space but want a full-body workout and your joints can tolerate controlled jumping. On the other hand, choose running if you enjoy being outdoors, or are training for endurance events.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.