Running Bleachers Basics

Running Bleachers-Basics – Calories Burned – Warming Up


While running bleachers will provide a fantastic supplement to your regular training program, it should not replace your current routine. In short a well planned bleacher workout will make you a stronger runner all around but you must continue with your other workouts to make it really count.

Bleachers provide you with the chance to break up your regular routine, get you off the road, rest your joints a bit, and increase muscle strength. For example your workout routine might look like:

  •  Monday – Road Run
  • Tuesday – Rest
  • Wednesday – Bleacher Workout
  • Thursday – Road Run/Interval Training
  • Friday – Rest
  • Saturday – Long Road Run
  • Sunday Rest

As shown above, running bleachers really only needs to be done once or twice a week doing so will produce the needed benefits while allowing you to spend time on the road or in the gym working on other needed areas.

This may seem highly over simplified but I can’t tell you how many beginning runners struggle with how often they should be on the road running.  As a general rule I tell new runners that they should not run more than 3 times a week on the road.  And two of those runs should be easy runs.  The most important thing is to listen to your body.

One of my runners, who has done the Boston, Chicago, Cowtown and several smaller marathons and many half-marathons will run on the road 5 or 6 times a week.  For her, this is not a major concern.  She has trained her body and has become in tune with the feedback her body gives her to the point that she now knows when to slow down, when to rest, and when to push her self.  Even for her however, interval training and alternate workouts are needed.



Why should you not run everyday? It goes without fail that I talk to a new runner who is all excited about running and losing weight, they sign up for a marathon and begin training, 2 months later they have to quit due to a knee injury.

When you go from little or no movement to running often you put a large amount of stress on your bones, cartilage, tendons, and muscles. Generally the new runner is a bit overweight as well and this causes a greater amount of taxation on your body.

Running produces natural stress and impact on joints, running on concrete (road) increases that stress and will ultimately lead to injury. For this reason (and many others) it is vital to break road running up with other forms of workout (cross training). Running bleachers is one of the best ways that I have found to do this as well as track workouts, swimming, biking and several others.

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Running Bleachers-Basics – Calories Burned – Warming Up


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