Example Bleacher Workouts

Running Bleachers-BasicsCalories BurnedWarming Up

There are many different workouts that can be done on the bleachers, depending on what you are trying to focus on, a bleacher workout can be aerobic or anaerobic, it can be done to build muscle or to slim up, running bleachers can even be done to focus on improving speed or endurance.

In this post we will provide a couple sample bleacher workouts. Prior to starting any workout it is important that you have a good pair of running shoes with good traction. My favorite running shoe is the Nike Free it isn’t really a minimal shoe, but it provides enough support for long runs while also providing much more traction and flexibility.

First things first lets define a couple terms for different bleacher workouts (these are not official terms, but ones that I will use for the sake of simplification).

  • Run straight up – running up the bleachers one step at a time.
  • Every other one – skipping a step between.
  • Hoping both legs – hoping on every step.
  • Hoping one leg – hoping up the steps with one leg.
  • Push ups – with your feet a couple steps above your hands, do push up as you crawl backward up the bleachers. (Don’t worry there is a video link below to explain).
  • High knees – standing at the bottom touch the first step with one foot at a time.
  • The “S” – Go up the seating section, go down the step section. Do this for every section all the way across the bleachers.
These are only a few of the possibilities for a bleacher workout routine. To create a true anaerobic exercise and really build up that lactic acid threshold running bleachers should be combined with another exercise between sets. Here are some examples of exercises that can be done between bleacher reps:
  • Sprinting 50m
  • Russian Walks
  • Monster Walks
  • Frog Jumps
  • Lunges
  • Running backwards

Bleacher Workout Video

The following video will provide a nice visual of some of the possible workouts.

Bleacher Workout Video – One

Beginner Bleacher Workout

Dynamic Stretching15-20 minutes
Jog 800m warm-upSlow pace
Ins & OutsJog the curves and sprint the straight around the track.
Run straight up3Rest 2 minutes between rep
The \"S\"2Rest 3 minutes between reps
Hope on both legs2Rest 3 minutes between reps
Jog 800 cool downSlow pace
Static Stretching15-20 minutes

Intermediate Bleacher Workout

800mslow warm-up
Dynamic Stretching15-20 min
Ins & Outs2Sprint straights and jog the curves.
Run Straight Up3After first rep sprint 50m then rest 2 min.
After second rep do 25 frog jumps then rest 2 min.
After third reps do 25 frog jumps then rest 2 min.
Hop on 1 leg2Rest 3 min between reps. Alternate legs between reps.
Hop on both legs225m of lunges between each rep.
Rest 2 min between reps.
The \"S\"1Sprint 50m after.
25m gut buster
Jog 800mSlow pace.
Static Stretching15-20min

Advanced Bleacher Workout

800m JogSlow pace
Dynamic Stretching15-20min
Ins & Outs2
Run Straight Up3After first rep run 50m. Rest 2 min
After second rep run 50m then do 25 frog jumps. Rest 2 min.
After third rep sprint 50m, broad jump 10 times, 25 lunges. Rest 2 min.
Push Ups Up The Bleachers1Monster walks 25m. Rest 3 min
Hop on both legs1No rest
The \"S\"1Sprint 50m, 25 frog jumps. Rest 2 min
Run Straight Up2Russian walks 25m, broad jump 10 times
Hop on One Leg2Run backwards 25m
25m gut buster2
Jog 800mSlow pace
Ins & Outs
Static Stretching15-20 min

Obviously, there are a ton of options for different workouts. It is best to experiment with different workouts, including things you are already doing to find what works best for you. Keep in mind that it should hurt a bit “no pain, no gain”! Running bleachers will improve your overall health and bleacher workouts can be incorporated at any time during your training.

Check out this book for a workout guide: Running Bleachers: a Workout Guide & Companion

Jump to:

Running Bleachers-Basics – Calories Burned – Warming Up

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About Jon Haws

Jon began running cross country in 4th grade. In 2007 he was 160lbs, rockin' a 6 pack, and pounding out marathons. By 2014 he was 190lbs and struggled to run a 5k. Jon is a nurse and father of 2 wonderful children. This is his journey back to health. He is signed up to run a Half Ironman on Dec 6, 2014. Will he make it?

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