February 28, 2026, 4:00 pm | Read time: 7 minutes

Effectiveness and fun are two crucial attributes when it comes to keeping fit in the long term. Ideally, the workout should also be as simple as possible to implement. If the first successes are achieved quickly, it is all the easier to stick with it. Both jumping rope and running have the potential to fulfill all of these attributes. Both sports are primarily aimed at building up stamina and ultimately increasing fitness. But which discipline is more effective in this respect and why? FITBOOK spoke to sports scientist, personal trainer, and alternative practitioner Markus Bremen.

Jumping Rope

These Skills and Muscle Groups Are Addressed

First of all, rope skipping is an effective full-body workout that trains strength, coordination, and a sense of rhythm as well as endurance.¹ The thigh and calf muscles, in particular, are put under a lot of strain, and stability in the torso as well as arm and chest muscles can also be indirectly promoted.

This Is Why Endurance Is Improved

Jumping is extremely strenuous and demanding because the entire body is constantly in motion. As a result, the heart rate increases. “An increased heart rate directly improves cardiac muscle strength. The heart has to beat more frequently, but also more strongly. The more trained you are, the lower the frequency,” explains the fitness coach. Ultimately, jumping rope strengthens the cardiovascular system.

“The second point is improved oxygen utilization, i.e., the VO2max rate. This indicates the body’s ability to absorb oxygen and, at the same time, utilize it better or work with it. Oxygen utilization and total oxygen uptake capacity increase,” says Markus Bremen. Deeper and more rhythmic breathing can maximize oxygen supply.

The more often you jump, the more your body is geared towards efficiently generating energy from oxygen. This increases your aerobic capacity, meaning that you feel tired more slowly under intense exertion and last longer. By the way: to train ideally in the aerobic range, you should be moving at between 60 and 80 percent of your maximum heart rate.

To control the jump and the movement of the rope, the leg muscles, including the calves, work together with the torso, buttocks, and shoulders in direct interaction. This repetitive work of these muscle groups naturally promotes muscle strength and endurance on the one hand and motor control on the other. The more pronounced this is, the more efficiently we can move. “This also increases your stamina because you waste less energy,” says the expert. Last but not least, jumping rope also burns a lot of calories and is therefore perfect for losing weight. This is also beneficial for building stamina.

Step by Step: How to Increase Your Stamina

Learning the Correct Jumping Technique

Now you shouldn’t just start jumping wildly and without a plan, but rather think about a basic framework. As is so often the case, a progressive increase is recommended. First, however, it’s all about the basics with regard to jumping technique. “This should be as relaxed as possible. You shouldn’t jump too high, with too much muscle power,” recommends Markus Bremen. It’s better to do light jumps and land “softly” on the forefoot. “That way you use your fascia and protect your joints.”

Variation and Intervals

Once you are comfortable with rope skipping, you should start by jumping for a slightly longer time. You can then vary. “For example, in 30-second blocks. So you try to jump for 30 seconds five times. And then the aim is to do as many jumps as possible in this time,” advises the expert. It is important to do this regularly without missing out on recovery breaks. This reduces the risk of overloading and injury.

You can also incorporate different intervals, alternating between 30 seconds of fast and intensive jumping with a 30-second break or slower jumping. Advanced users who have mastered the technique safely and cleanly can venture to the next level and use different jumping styles, for example, one-legged or double unders, as the supreme discipline. This promotes other muscle groups, increases endurance, and adds variety.

Running

How Endurance Is Improved

Let’s move on to running. This also puts a strain on the heart, which increases the pumping capacity. The muscles are supplied with oxygen more efficiently and the resting pulse rate and heart rate drop under physical exertion. In summary, jogging strengthens your cardiovascular system and, therefore, your cardiovascular endurance.

But muscle endurance is not neglected either, as the muscles learn to use oxygen more effectively (aerobic capacity). In this context, the muscle fibers, especially the type 1 fibers, are strengthened. These are characterized by slow and aerobic energy production (i.e., under oxygen consumption) and play a central role in endurance performance. Regular running also has a positive effect on the respiratory muscles, increasing lung volume. This allows you to take in more oxygen and release carbon dioxide at the same time.

Last but not least, the mental aspect of running should not be underestimated. Discipline and stamina are developed, and stress is reduced. Furthermore, the release of happiness hormones (endorphins) boosts our motivation.

Moreover, jogging is an extremely effective method for burning fat and managing weight.

Also interesting: This Is How Long and Fast Men and Women Should Be Able to Run

More on the topic

Five units Boost Your VO2 Max with the Right Workouts

Expert Explains How to Optimally Prepare for Running by Skipping

Step by Step: How to Improve Your Stamina

Reach Your Goal With the Right Mix

As is so often the case, success depends on regularity. Only continuous running will lead to the desired success. Three or four sessions a week should be enough; with the right heart rate, you can easily manage 30 minutes. The more, the better.

If you keep an eye on your heart rate, variation, and progressive increase are two of the magic words here, too. You could train to run the same distance in a shorter time, or simply extend the distance. You can also incorporate great intervals by alternating between fast and slow sections.

If you also do strength training to strengthen your leg muscles, your running performance will also be boosted. So go for the squats or calf raises, but in the right amount. In general, regeneration is just as essential because the adaptations develop during these rest phases. If you still want to be active on these days, light walking or stretching is never a bad idea.

Conclusion: Jumping Rope or Running for Endurance?

Which discipline then improves endurance more quickly, effectively, and efficiently? Markus Bremen assesses: “It all depends. If I want to improve my endurance in a short space of time, then I would say jumping rope is more effective. Simply because you can simultaneously train the components of strength, coordination, and intensity much better and faster than with running.” What’s exciting in this context is that a study shows that ten minutes of jumping rope improves cardiovascular endurance just as much as half an hour of running.² “Jogging, on the other hand, is clearly better suited to long and consistent endurance sessions,” says Markus Bremen. In other words, for building up fitness in the long term.

Personal preference also plays a role. For those who find running challenging, jumping rope offers an alternative for quick calorie burning. For passionate runners, on the other hand, skipping is a nice addition, but without ever having the same mental effect. “For a runner, jumping rope is not a new, stand-alone option. And if I want to run, I’ll probably burn more with it.” And if you’re not a runner? “Then you just jump rope.”