How Skipping Can Boost Performance and Make You a Better Runner

When you think of skipping, you probably picture playgrounds and childhood laughter. Think again — it’s fast becoming a running game-changer.

According to Stuart McMillan, a renowned sprint coach, skipping is more than just a nostalgic pastime – it’s a powerhouse of benefits for runners at every level. Incorporating skipping into your training regimen can transform your running mechanics, boost performance, and inject a dynamic edge into your routine.

The Underrated Benefits Of Skipping

Skipping has often been relegated to the realm of children’s activities, and overlooked by adults as ‘silly’ or ‘childish’. However, McMillan emphasises that it’s one of the most effective and underutilised forms of plyometric training. Plyometrics involve explosive movements like jumping and bounding, crucial for building speed, coordination, and power. Skipping, with its rhythmic, repetitive motion, enhances coordination and agility, laying the groundwork for improved mechanics and rhythm in running.

The Mechanics Behind The Power of Skipping

Skipping is not just about hopping up and down; it closely mimics the essential movements of sprinting, and promotes hip extension and the knee-behind-the-glutes motion – actions  that tend to diminish as we age. 

By incorporating skipping into your routine, you maintain and enhance these vital movements, leading to a more efficient and powerful stride. McMillan asserts that you won’t find an elite sprint group on the planet that doesn’t include skipping in their training.

On a recent podcast with Andrew Huberman, McMillian also stated that skipping enhances long distance running by improving mobility, force generation, speed, and general cardiovascular health. 

A Comprehensive Warm-Up Tool

Beyond its mechanical benefits, skipping elevates your heart rate and activates muscles, preparing your body for more intense sessions. The rhythmic nature of skipping helps develop a runner’s timing and lighter footwork, paving the way to a more effective and dynamic running style. 

You’re not only preparing your body physically, but mentally, setting the tone for a successful workout. 

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The Expert’s Touch

McMillan’s expertise in sprinting and performance optimisation makes him a sought-after coach in the athletics community. His training philosophy revolves around technique, speed development, and injury prevention, and he has worked with notable athletes including Olympic gold medallists and world champions like Justin Gatlin, Daphne Schippers, Gabby Thomas, and Andre De Grasse. 

Getting Started: Breaking The Mental Barrier

For many adults, the first hurdle is overcoming the perception of skipping as a childish activity. I would advise that ‘First of all, you need to get over yourself.’ Forget about appearances, and focus on the transformative benefits that skipping can bring to your running game.

Incorporate It into Your Routine

Begin With Basics: Start with a controlled 30sec skip, followed by 30sec of jogging or walking. This can be part of your session warm-up, whether you’re gearing up for a rep, tempo session, or even a slow run.

Consistency Is Key: Aim for 4-6 sets of 30sec skips, 2-3x per week. Focus on maintaining good form, with an upright posture and mindful movement through each skip.

Progress Gradually: As your system adapts, increase the time and reps of your skipping intervals. Introduce more explosive skipping as your body can tolerate, emphasising skip length and height.

Express Yourself: Over time, make your skipping more expressive and expansive. While slow jogging is a restrictive activity, skipping allows for an explosive and dynamic expression of movement. This will help unlock system performance. 

The Road To Enhanced Performance

Incorporating skipping into your training routine not only boosts physical capabilities but revitalises your mental approach to running. Benefits in coordination, agility, and mechanics are invaluable, and by embracing the rhythmic, joyful nature of skipping, you unlock a secret weapon that can elevate your performance to new heights.

Skipping is not just child’s play – it’s a strategic tool that can transform your running journey, helping you stride with greater efficiency, power, and joy. Embrace the skip, and watch your running reach its full potential.

Reference

(Podcast) Huberman Lab, 17 March 2025, Ep 220 How to increase your speed, mobility & longevity with plyometrics & sprinting / Stuart McMillian.

INSIDER KNOWLEDGE: Brad Dixon is a sports physio, coach and wellness evangelist at EVERFIT Physio & Coaching. He’s written a book titled Holistic Human, and believes the power is in our daily habits. Find him at everfit.co.nz or through his socials @everfitcoach. 

This article is from Trail Run Magazine issue 56, available here.