Skipping For Runners According To Huberman

When was the last time you skipped? Not with a jump rope but just the joyful kind of skipping that kids do? 

If you can’t remember the last time you skipped, then maybe it’s time to add some skipping into your run training as it could help you to become a better runner.

SKIPPING FOR RUNNERS ON HUBERMAN LAB

In a fascinating episode of the Huberman Lab podcast, track and field coach Stuart McMillan talked with Dr. Andrew Huberman about skipping and sprinting, and how skipping can be a brilliant form of training for all runners.

McMillan describes how skipping is something that every sprinter does in their training, and it’s a plyometric movement which can transfer to all runners of all abilities – there’s a video below explaining how to skip.

Runners may already incorporate A-skips and B-skips in their drills, which help to improve form and stride, but adding longer bouts of intentional skipping is a great extension to this, and skipping has some great benefits for runners. 

WHY SHOULD RUNNERS SKIP? 

• Skipping helps to improve your form, coordination and rhythm, and helps you add some bounce into your stride.
• Skipping is a great companion exercise to faster running like strides as it can tax similar motions and systems in the body, like driving hips, swinging arms, and getting your knee to move behind the line of your hip and glutes – this means skipping could help you to run faster.
• Skipping is very expressive and as you feel more confident doing it, you become more expansive and engage the full body in the movement, with swinging arms and legs moving both forward and backward. When we skip we move the body a lot more compared to a jog.
• Skipping can be done by runners of all ages and it’s a great plyometric exercise to do alongside running.
• Skipping can be a great way to add some extra joy to your run. If you’re struggling with motivation or not enjoying a run then walk a few steps before transitioning into a skip. You might be surprised by how good it makes you feel!
• Skipping is really fun! Just try it next time you’re in a warm up – it feels good!

This Sheng Wang sketch covers one side of skipping, but the performance benefit of skipping is also important.

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A post shared by Andrew Huberman, Ph.D. (@hubermanlab)

SKIPPING AND RUNNING 

• Incorporate skipping into your warm up by doing a few 30-second skips alongside jogging or walking.
• As you warm up, move from low intensity small skipping movements into bigger and more expansive movements.
• Do some longer skips when you’re feeling more comfortable – try doing a full lap of a track, or intervals which last a couple of minutes.  
• As you get stronger, skip with more intensity – push off harder, move faster from leg to leg as you drive forward, while always maintaining the rhythm of skipping (it’s not like a hop, skip, jump, and should be kept loose and fluid, or expressive as McMillan says).
• Add some skipping workouts alongside strides as they can add a similar benefit to your running.

SKIPPING WORKOUT FOR RUNNERS

At the end of a run you could incorporate a skipping workout to add a plyometric benefit to your running.

• Skip for 30 seconds, walk for 30 seconds, stride for 30 seconds, walk for 30 seconds and repeat that pattern a few times. 

As part of the Huberman Lab podcast, they also filmed a track session with drills, exercises and more detail about how to skip and how to do strides.

SKIPPING ROPE AND RUNNING

Yes, using a skipping rope can also be good for runners. It’s a very different type of movement to the skipping described above, but it can help with cardio fitness, moving your feet quicker, and to get some more pop and bounce in your step.

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