Unlocking the Power of Skipping: A Runner's Secret Weapon

Run Technique, November 13, 2025

When you think of skipping, what comes to mind? Perhaps childhood games, laughter, and playgrounds. But 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 Art of Skipping

Skipping has often been relegated to the realm of children's activities, 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 Magic

Skipping is not just about hopping up and down; it closely mimics the essential movements of sprinting. It 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 will also enhance long distance running by improving mobility, force generation, speed, and general cardiovascular health.

 

A Comprehensive Warm-Up Tool

Beyond its mechanical benefits, skipping serves as an exceptional warm-up exercise. It 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. By engaging in skipping, you not only prepare your body physically but also mentally, setting the tone for a successful workout.

 

The Expert's Touch

Stuart 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. McMillan has worked with notable athletes including Olympic gold medalists and world champions like Justin Gatlin, Daphne Schippers, Gabby Thomas, and Andre De Grasse. His endorsement of skipping as a key training element underscores its value in achieving peak performance for all runners

 

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, "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.

 

How to Incorporate Skipping into Your Routine

Begin with Basics: Start with a controlled 30-second skip, followed by 30 seconds 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 30-second skips, 2-3 times a 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 also revitalizes your mental approach to running. Its benefits in coordination, agility, and mechanics are invaluable, contributing to a more dynamic and effective running style. By embracing the rhythmic, joyful nature of skipping, you unlock a secret weapon that can elevate your performance to new heights.

So, the next time you lace up your running shoes, remember the power of skipping. It's 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

 

 

For Physiotherapy, Coaching, my book 'Holistic Human', Training Plans, YouTube, FREE recipes, 

Connect below

https://linktr.ee/everfitcoach

Back