What is skipping and what benefits does it have?

He skipping is a basic exercise in learning running technique that It is often used to activate circulation as a heating. In addition, it is excellent for working on arm and leg coordination.

The way to perform the skipping it is simple, at least in essence. In fact, it is like running without moving from the site. It is performed by alternately raising the knees quickly to the waist, supporting only the front part of the foot and moving the arms so that the opposite of the raised knee comes out.

What is skipping for?

In addition to improving circulation and coordination, the skipping is an excellent exercise on its own, since strengthens the lower body muscles in general. In this sense, it is interesting to train both the hip flexors and the ankle extensors.

In addition, as it is a high-impact exercise in which the support is performed on the ball of the foot (without the heel), the ankle does a great job of cushioning and propelling the body. In this way, the reactive force of the ankle is worked, which is essential to maximize the efficiency and frequency of the strides.

All this helps, not only to improve the effectiveness and efficiency of the race, but also to prevent injuries during training and competitions.

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Is skipping more recommended than running?

He skipping It is a very good exercise to warm up and to work on technique. In addition, it is very interesting to do it when there is not much space to run, since it can be done on site or with a small displacement.

However, it is not a substitute for running training, rather it complements it. Only in case you can't go running can it be done as an alternative. Do not lose sight of the fact that it is explosive and very intense, and it does not address all the aspects involved in the race itself.

This technique does not supplant the race. It can be done as a warm-up or alternative if you can't go for a run, but nothing more.

What are the benefits of skipping?

Taking into account the above, we can say that including this exercise as part of workouts has many benefits for the runner, both from the point of view of physical form and coordination and technique. Specifically, the main benefits of the skipping are as follows.

1. Improved speed and power in running technique

Being a fast-running exercise, the skipping not only improves subsequent speed during the run, but also increase power.

2. Activation of blood circulation

Being a fast exercise that involves bending and raising the knees, as well as wide and fast movement of the arms, he skipping activates blood circulation. This makes it a very effective warm-up exercise.

However, should not be done cold, rather, it is necessary to specify prior dynamic mobilizations and stretching to avoid injuries. Do not lose sight of the fact that this is very intense and demanding.

3. Improved coordination and stability

For this exercise to be effective, you need to pay close attention to arm and leg coordination. This coordination during the run not only helps to enhance the stride, but is vital for stability. During the completion of the skipping Stability work is enhanced, involving the activity of the core muscles.

4. Improve running posture

The technique forces you to maintain an upright posture that can be easy to lose during the race. Therefore, when training with this exercise, posture improves, since the body internalizes it and the stabilizing muscles of the spine are strengthened.

5. Improves running economy

The economics of running consists improve the oxygen consumption we need to be able to run, maintaining a certain speed. Including the skipping in training we managed to improve this ability.

6. Strengthening the lower body muscles

Actually, with the skipping Strengthening of all the muscles is achieved, but the improvement in the lower body muscles is relevant, especially in the hip flexors and the ankle extensors. This results not only in improved efficiency, but also also in the prevention of associated injuries.

7. Increased endurance

Being a high intensity and impact exercise, helps improve endurance during running. In fact, it is an excellent method to include in a HIIT or high intensity training routine.

8. Improved gesture speed

He skipping involves very fast and precise movements. This helps to improve gestural speed during the run, increasing the effectiveness and efficiency of it.

Running training is not just going for a run, it also involves muscles and their development.

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How to skip

He skipping most basic is done by modifying running technique, raising the knees more than usual (up to the waist or a little more), either taking short steps, or doing it in place, supporting only the front part of the foot (forefoot). In turn, the arms, flexed at 90 degrees, perform an alternate movement; forward the arm opposite the raised knee. The arms are very important in the race, since they stabilize the body and gain power with them.

A variation of this exercise is the skipping Russian. In this mode, the knees are locked, so that a kind of scissor movement is performed. Another variation is the counter-skipping or, what is the same, alternately bring the heels to the gluteus. Both offer a complement to muscular work and prepare the body for different types of impacts.

Skipping to train

Training to run involves much more than just running. Running training should include exercises of all kinds, both agility and coordination and strength and flexibility.

Do not forget that, in addition to training skills and abilities, you also have to compensate those muscle groups and physical abilities not required for running. The objective is twofold: on the one hand, a much more harmonious physique; and on the other, we will avoid muscular imbalances that can ruin all the work done.