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Skipping is a form of exercise that can be highly beneficial for numerous reasons. New research has shown that skipping can be highly beneficial in improving your running performance. The value of this simple form of exercise is often overlooked. A form of plyometric training, which involves rapid muscles contractions, as well as utilises the spring-like mechanism in our tendons.
Running is an extremely popular form of exercise that reaps benefits for both our mental and physical wellbeing. Unfortunately, up to 80% of runners will experience a running related injury. This is often attributed to the high levels of load going through the joints of our lower limbs and the lack of adequate capacity our muscles have to withstand these forces.
Load management is an integral consideration for any runner, and it is important to gradually build up your running distance over time to avoid overloading, which can lead to injury. In an effort to achieve running goals, runners can get injured by running too far and too soon. This is where skipping comes in as an alternative option to improve your running without having to simply increase your weekly kilometres.
How can skipping help you run better? For starters, studies have shown that skipping has less Ground Reaction Force on your knees, which are one of the more commonly injured joints in runners. Secondly, skipping has been shown to have a higher metabolic demand by up to 30% and more oxygen consumption. This means that you burn more calories and maintain your cardiovascular endurance required for running, all the while placing less force on your body.
Research shows that skipping 2-4 times per week over a 10 week period for 10-20 minutes resulted in improvements in both running speed and improved times. Specifically, the study showed significant improvements in performing 3km time trial running.
Physiotherapists have the ability to assess the appropriateness of your running routine and can assist you in having a balanced exercise program, such as in implementing skipping.
References:
Garcia-Pinillos, et al, 2020
McDonnel et al, 2019