Does Skipping (Jump Rope) Before Every Run Make You FASTER?

16 Oct

30 Days of Jump Rope Before My Runs

For 30 days, I added five minutes of skipping (jump rope) before every run.

I tested my 5K time at the start and again at the end, and I didn’t change anything about my running, other than the warm-up.

I didn’t expect to enjoy this challenge as much as I did, but I’ve honestly loved it.

It felt simple, low-pressure, and surprisingly effective.

Skipping Rope I Used

I got the most basic skipping rope from Amazon, at the time of buying it was £3.99, my affiliate link to this: Skipping Rope.

Why I Did This Skipping Challenge

I saw a study mentioned in a YouTube Short by Ben Carpenter, he’s amazing at sharing the science around nutrition and fitness.

This video hooked me with this: “Just five minutes of skipping, as part of a running warm-up, could help improve running speed.”

I’ve had recurring injuries this year, so when I finally felt able to run consistently again, I didn’t want to jump straight into more mileage or push too hard with intervals.

I loved the idea of sticking with the running amount my body could currently handle, but still seeing if I could get faster another way. So I went and found the full study to learn more.

I’ll pop the links to the study and Ben’s video at the bottom of this blog 😊.

The Plan

I used the study as a guideline to create my plan.

The original study lasted 10 weeks and included runners who could run 10K in under 50 minutes, which I definitely can’t do 😅

I’m defo more of an amateur runner than the “amateur runners” they used 😆

So I thought: why not try it for 30 days?

I love a 30-day challenge…

My motivation usually holds, and it’s long enough to feel some progress.

I stuck with my usual 3–4 runs a week, just like in the study.

No extra mileage. No intervals.

I ran at whatever pace felt good on the day, I didn’t really check my watch, just went by feel and slowed down if I got too out of breath.

My 5-minute running warmup plan:

Week 1: 30s skip / 30s mobility x 5 rounds.

Week 2: Same format, tried to work on speed and form.

Week 3: Mixed in single-leg skipping. Same timings as above. (see my mistake notes about this week in the ‘What I’d Change’ section)

Week 4: 40s skip / 20s mobility x 5 rounds. Kept the skipping to what felt good.

What I Noticed

Skipping made getting out for a run feel easier, even when the weather was s**t.

It’s fun. I actually love it and now I want to learn some fancy footwork 😄

I had no problem sticking with it. It never felt like a drag.

Physically: My feet, calves, and heart felt more awake — ready to run.

Mentally: It was easier to get out for a run because I’d already moved — and that’s often the hardest part.

Performance-wise: Each time I skipped, I felt stronger. I could do it for longer, and I felt fitter at it. In week 4, I felt stronger overall during my runs. I couldn’t tell if I was faster as I wasn’t trying to push the pace, but I smashed a few tough hills on a 10K run, so something good was happening.

What I’d Change

In week 3, I added single-leg skipping — even though the study didn’t do that until later on. I just wanted to try it… But it started to irritate my Achilles (one of my recurring injuries this year).

So I dialled it back and stuck with mainly double-leg skipping to finish the challenge safely. I’m excited to build back into single-leg skipping again, but I’ll ease into it more over time, beyond the challenge.

Will I Keep Doing It?

Yep, defo! It’s a really low-effort and fun way to wake my body (and mind) up before a run.

The Results

Did it make me a faster runner in 30 days?

YES!

I felt myself get stronger and faster and skipping throughout the warmups. I felt my ankles and calves getting stronger throughout the challenge, and I felt this carry over into my running.

My achillis tendon was a reocurring injury this year, I’d already done strengthening rehab in the gym for it to be ready for some jumping, I believe the skipping helped increase the load it could handle.

I do feel it’s important to say that we’ll never know how much was down to the skipping alone… I was consistently running and strength training, sleeping well, eating well etc. But, I do think it played a part for sure.

WATCH THE VIDEO BELOW…