Jul 12

12 Amazing Vacation Spots for Runners (how many have you ran?)

Planning a family vacation this summer?  Don’t let that stop you from getting a stellar family workout, hike, jog, or picture.  Here are our choices for the top 12 running trails you should visit as a family during your summer vacation!

FREE 30 Day Bleacher Workout Click Here!

1. McKenzie River Trail – Eugene, OR

5995674841_5c13145aeb_z

A fun place for the kids to hike with bridges winding paths and plenty of hiking, biking, and running trails.

2. Appalachian Trail – Georgia

10355544225_37c61a0475_z

With 2,179 mils of trail you will have an easy time finding a great place to run here.

FREE 30 Day Bleacher Workout Click Here!

3. Kalalau Trail – Kauai, Hawaii

11 miles of picture perfect beach running.

4. Poison Spider Mesa – Moab Utah

8755553554_a487ab4ba1_z

11 miles of picture perfect beach running.

4. Poison Spider Mesa – Moab Utah

8349659577_7ae6861619_z

A beautiful 13 mile loop for the more adventurous family.

5. Tahoe Rim Trail – Incline Village, Nevada

4825625366_393941f2a7_z

165 mile trail with beautiful views of Lake Tahoe.

6. Alafia River State Park – Brandon, Florida

5773780297_8911d6faec_z

Creek crossings, ponds, swamps, and more!  A fun adventure for families.

7. Ice Age National Scenic Trail – LaGrange, Wisconsin

9484263156_f2151685f6_z

Green pastures and rolling hills covering a total of 1,200 miles.

8. Palo Duro Canyon State Park – Canyon Texas

4375612397_24a4c9b674_z

120 miles long and 800 feet deep, this is the second largest canyon next in the US to the Grand Canyon. A fun and challenging place to run.

9. Shut – In Trail – Asheville North Carolina

6783979744_4501dbcf24_z

18 mile trail with a challenging 3000 foot climb.

10. John Muir Wilderness – Bishop California

2126365166_3a15075347_z

212 mile trail with inspiring views of mountains, trees, valleys, lakes, and rivers.

11. Central Park – New York, New York

6320962232_70da21ca46_z

With miles of trails a great place to enjoy city and fitness.

FREE 30 Day Bleacher Workout Click Here!

12. Golden Gate Park – San Francisco, CA

3598369473_1b71d3703e_z

With so much to see and do this makes the perfect destination for families.

Do you have a favorite running destination we didn’t include?  Share it below!

Image Credits: apsbikerNicholas A. TonelliBrianRob HyndmanJeff MoserLuke LienauElliott Blackburnk.steudelmlhradioAnh DinhJim Trodel

unnamed

Jul 07

5 Tips for Finding the PERFECT Running Partner

For those runners who like running with a buddy  . . . you know how hard it can be to find the right running partner.

They are either too slow, too fast, not motivated enough, TOO motivated . . . or you just don’t get along.

I have always enjoyed running alone but Sandi kinda thrives on running with a partner.  When we first started dating we began to run together  . . . but this presented a big challange for us.

I was running an 18 minute 5k and Sandi was running over 30 minutes.    We had to get creative about running together and eventually more creative to help Sandi find running partners that were a perfect fit.

5 Surefire Places to Find a Running Partner

9373387513_204cb09cbe_z

  1. Meetup.com: Yes Yes . . . I know it sounds like a place for singles to meet and hang out, but Meetup is actually far different than that.  It is a place for people to post conferences, get together, and social gatherings for individuals with similar interests. Using this tool I was able to find over a dozen running or triathlon groups within 10 miles of my house.  There is a simple search function on the site and once you find a group you are interested in it is easy to learn more details about the group or to learn about upcoming meetings or runs.
  2. Facebook: Midst 374 invitations to play Candy Crush, and updates about all your friends babies . . . Facebook can actually be a productivity tool as well believe it or not.  With Facebook you can easily find out who of your local friends are runners . . . you can post on your page that you are looking for a running buddy and within no time you will have a partner.  You can also find virtual running groups where you can post your workouts and find motivation from your buddies.   BY using the search box and simply typing in “Running Group” you will be able to find events, groups, pages, and more that will guide you in the right direction.Screenshot-2014-07-07-16.32.26-e1404768953401
  3. Running Clubs:  RRCA or Road Runners Clubs of America is the top resource for finding a local running club near you.  Simply go to their site here click on your state and viola you will have a nice list of various running clubs in your area.  Generally these groups have free events you can attend to meet other runners and find a few that are about your pace.  Once you have a nice little buddy or group that run your pace you can plan training runs with them aside form the running group.  Its a great way to find a partner and friends that share your love for running.Screenshot-2014-07-07-16.38.31-e1404769455306
  4. Mans Best Friend: yes, a dog can be the perfect running partner . . . they won’t complain, they will always be ready on time, weather won’t stop them from going . . . and they will love you for taking them.  You don’t even need a HUGE dog to do this.  We had a little 10 pound yorkie a few years ago that was able to outrun me in a 5k.  With a bit of practice if a small lazy dog can enjoy running with you.  Researchers from University of Michigan found that on average dog owners are nearly twice as active and healthy as non dog owners: “Nearly half of dog walkers exercised an average of 30 minutes a day at least five days a week. By comparison, only about a third of those without dogs got that much regular exercise”. New York Times
  5. The Track: Most towns have a High School or Middle school track with a nice field, track, and bleachers to do your workout on.  The benefit of running on a track is that running partners of different skill and speed levels can workout together.  We have a FREE GUIDE to Bleacher Workouts that you can download HERE

Finding a Track to Run On 

While it is hard to find a complete and accurate list of all school that have a track open to the public . . this tool here is great for finding local schools.  You an then either drive by or call them to determine if their track is open for use.

Likewise you can make a phone call to your local school district and ask if or when school tracks are open for use.

High School Finder

Screenshot-2014-07-07-17.15.12-e1404771557312They do “ask” for a lot of information on this tool but if you just put in Zip Code and distance you will get a result.

A huge benefit to track workouts is that you will generally find several other people out there running on the track each night.  Makes a great way to build accountability, friendships as you meet local runners, and a chance to find a running partner.

3 Benefits to Running with a Partner

Motivation:

In a recent study at the University of Santa Clara, researchers found that:

Exercising with someone more fit than oneself could promote a higher intensity workout,  participants gravitate towards the exercise behaviors of those around them. Even when all participants, regardless of experimental conditions, were instructed to exercise at a moderate level and keep their pulse rates within a particular range, they mimic the exercise behavior of their exercise partner.  -Journal of Social Sciences

 

 

So if you are wanting to AMP up your workouts . . find someone who is at an intensity and commitment level above yours.  This individual will lift your behavior and aid in elevating your workouts as you mimic their intensity.

Entertainment:

I don’t generally like working out with others . . . but when I do it is primarily for entertainment purposes.  Having a partner is a great way to break up the mundane miles and hours of running.   Even just jogging with your kids can help with this.

Every now and then it is good to get out of your own head and just talk with a friend.

Accountability:

Being open with another individual (friend, family, child) can help to create accountability.  Letting someone else know about your goals and asking for them to follow up will get you out the door on slow days.

Conclusion

By following these simple tips you will find yourself a workout partner in no time.  Do you have a partner that keeps you going? How did you find your workout buddy?  Share your thoughts in the comments below.

Image Credits:  Thang Nuyguen, sangudo
unnamed

Jul 01

Mastering the Family Walk (5 tips for amazing family walks)

Having children has been the excuse of many parents for weight gain in later years. In fact it has been found that women and men statistically start gaining weight at 38 and 44 respectively,  this of course coincides perfectly with the time that many parents start having multiple children.

Parents are also facing increased pressure to have fit kids, with this generation of kids being the first in history that is NOT expected to outlive their parents.  Yep, you heard that right . . . if you have children today there is a chance that they will not outlive you . . . due to . . . DRUM ROLL . . . obesity.  Below is a quote from a USDA Congressional Testimony in 2004:

In the past 20 years, the percentage of children who are overweight has doubled and the percentage of adolescents who are overweight has more than tripled. If we do not stem this tide, many children in this generation of children will not outlive their parents.  USDA

Its true kids are fatter, parents are fatter, and children may not even outlive their parents!  Fitness and health are FAMILY MATTERS it is not enough to assume that kids will make healthy choices on their own, and it is no longer acceptable for one member of the family to start a diet and exercise routine alone . . .FITNESS and HEALTH MUST BE FAMILY MATTERS.

Mastering the Family Walk

Walking a an activity that the entire family can do together.

  • An easy paced walk of 45 minutes can burn 202 calories.
  • Adults and children can both enjoy a walk.
  • It can help kids enjoy the outdoors.

Unfortunately as parents we get busy, we come home from work exhausted and tired and the last thing most of us WANT to do is head back outside with our kids who are crying or tired. In Texas it is usually over 95 degrees in the evenings during the summer and I generally have little motivation to get outside for a walk.

However, walking as a family provides a number of benefits that are hard to ignore. Zen Family Habits lists the following 5 benefits that walking as a family provides:

  1. Great exercise
  2. Nature is the best medicine
  3. Reconnect with spouse and kids
  4. Replace bad habits
  5. Engage your community/nature

With the obvious benefits it is clear that getting out with the family is a great way to exercise and spend a little time with the spouse and kids.

5 TIPS FOR MASTERING THE FAMILY WALK

  1. Be patient: realize that many children can be stuck in old habits. If you do not have a habit of walking as a family then expect for the kids to throw a fit in the beginning. Don’t give in to their resistance just continue with a “family walk routine” . . . soon enough your kids will begin to understand that this is the new norm and they will begin to look forward to your family walks.
  2. Provide a healthy snack: setting aside a special treat for walk times is a great way to get the kids out the door. Now you should make it a fun and healthy snack. For our kids we give them fruit snacks or fruit leather. This works to create a positive experience for them as we walk and it also allows them to have something to occupy their hands as we walk.
  3. Have a destination: set your walks aside as times that coincide with trips to places the grocery store, a friends house, church, the movie store, etc . . . this way your kids have a destination in mind and a goal set aside for the walk. We live about a mile a Neighborhood Walmart so we usually set this as our destination and we walk there to buy milk or fruit.
  4. Make it easy on yourself: having the right gear can make all the difference. This means using a stroller that fits your family needs, is easy to push, or having the right bikes for your kids. Taz uses a balance bike which, of course, we refer to as his BIG BOY bike. This generally gets him excited to get outside and show off how big he is. We also give Taz the garage door opener and tell him it is his “job” to open and close the garage door.  This gives him a purpose and a job on the walk.
  5. Make your kids a part of the process: If your kids are ANYTHING like mine than they have a mind of their own and love to think for them selves (a good thing later in life I’m sure). To help with this “gift” we try to include Taz in as much of the decision making process involved in going on walks as we can. We stop at a park on the way home, we let him bring a special toy, we bought him a special water bottle that he can spray on himself to cool himself off with when it is warm. Each of these things helps to allow him to feel like a part of the family decision making process and helps the walk go smoothly.

Starting any sort of new routine is hard. Getting kids out of the house and in the stroller or on the bikes can be especially hard if it is new for them. Don’t fret, don’t quit, just make the process fun and enjoyable for them and let them be a part of the fun. Bring music, bring snacks, bring toys, make being outside with the family an enjoyable process.

unnamed

Jun 18

How to Train For a Triathlon Without Spending a Dime (money saving tips for the poor triathlete)

Triathlons are expensive. In fact one of the first reasons people give me for not having run a triathlon is cost.  Unlike marathons where all you need are a good pair of running shoes, triathlons require a lot of gear.  And it is easy to keep spending on the top of the line tri products to make the race a bit easier.

Actual Cost of Triathlon Gear

The below costs are taken directly from Amazon.com and include middle of the road gear (not top of the line and not the cheap-o stuff) needed to begin training for a triathlon.

This brings the cost of simply buying the needed gear to begin training for a triathlon to $2060.  This is a huge amount of money.  Especially for someone who isn’t even sure that triahtlons are for them. Add to this the cost of gym memberships, pool memberships, and replacement parts and you are talking about several thousand dollars just for training.

Keep in mind this isn’t even the top of the line gear.  This is really just for the entry level gear to get you started out in racing. . . oh and don’t forget the $200 race entry fee (for a small unknown race).

Then you realize that every training plan you can find wants you to train for 3 or more hours up to 5 times per week and it quickly becomes clear that this is no joke.  If you are gonna train for a triathlon you are going to have to get a second job to pay for everything but you are also going to have to quit you day job in order to find the time and energy to actually workout and train.

young athlete triathlon in front of a sunrise over the sea

Don’t Fool Yourself – Gear Won’t Make THAT Big a Difference

It doesn’t have to be so expensive OR complicated. Only a very small percentage of racers will ever achieve elite status and of those who do only a small few will ever make money racing.

This guide is meant to introduce you to an alternative manner of triathlon training that won’t break your bank or make you neglect your family. Simply showing up to the starting line of a triathlon and then crossing the finish line is such an enormous accomplishment.

“If you set a goal for yourself and are able to achieve it, you have won your race. Your goal can be to come in first, to improve your performance, or just finish the race; its up to you.”

 

-Dave Scott 6 Time Ironman World Champion

 

 How To Train Without Spending a Dime

I will cover the money saving tips that I have found in my triathlon training in order of the events in the race. That seems to make the most sense and will allow for some organization in topics.

Swimming Tips

Swimming doesn’t have to be expensive right?  All you need is water and a suit.  Well where most people drop the most money is on a triathlon suit that is made of breathable moisture wicking material that dries quickly.  These suits also have a small pad in the butt to aid with the biking portion of the race.

The cost of these suits starts at about $60 for a Pearl Izumi, while not too expensive you can get a nice Speedo swimsuit, goggles, and swim cap for about $45 from a place like Academy Sports or Dicks.  To save even more money just use the suit you have in your dresser.

During the early stages of training you aren’t as concerned about speed as you are about just putting your time in the pool.

To get your time in the water use the summer to do your swim training.  We do all of our swim training in our neighborhood pool which is free to use (except for required HOA fees).  Most triathlons are in the Fall and Spring anyway so using the summer to swim works out perfectly as you can spend the hot months in the water.

If you don’t have a community pool use the city pool, a lake, or friends pool.  If you do end up having to pay to use a pool block out as much time as possible to get extended pool workouts in this way you can go less.  Rather than simply doing a 500m swim try doing an additional workout.  The goal is to simply learn how to swim while conserving your energy and to make sure that you can at least swim the minimum distance required for your race.

Remember the swim is the shortest (time and distance) portion of the race so don’t spend TOO much time stressing over it.

Swim Money Saving Tips:

  1. Use the swim suit you have
  2. Use a community pool
  3. Swim during the summer

Once the race day draws near and you are feeling much more confident on the swim portion then you can purchase a Tri Suit.  But waiting until you have had time to practice will help you feel more confident and give you time to save up for this purchase.

Biking Tips

So the bike portion of the race is where is become VERY easy to drop TONS of money.  A top of the line bike can cost well over $10,000 and it is almost impossible to buy an entry level tri bike for under about $1500.

I’m afraid it is the bike that keeps more people out of triathlons and that makes me sad.  I have admitedly been passed in races by individuals riding a $70 Wal-Mart mountain bike.  But it is human nature to think that if we had the tools the pros use than we will automatically be as good as the pros.

I admit: having a light weight bike and clip pedals does make biking long distances EASIER but it is not required.

To start training for a triathlon simply dust of the old Huffy bike that is sitting in your garage and hit the road.  You should buy a cheap helmet.

At this point in the game the trick is to simply put in the miles and get your body used to biking and sitting down for that long.  The bike portion of the race will be where you spend the most amount of time during your triathlon so it is important to not ignore your bike training.

Don’t rush out and get a new tri bike.  When Sandi and I upgraded to triathlon bikes we went first over to Craigslist and were able to pick up $1500 tri bikes for about $600 including shipping.

Prior to doing this run down to your local bike shop and have them fit you out for the right size bike.  With this number in hand hit up SEARCH TEMPEST which allows you to search Craigslist nationwide and start shopping.

If want to spend under $200 then check out your local WalMart or sporting goods store (yes, I am being serious).  You can pick up a nice road bike like the Schwinn Prelude for just over $100. Or this Victory Vision for about $200.  Obviously you will be sacrificing on quality and speed, but it will work fantastically for short races and training and will work as a great cheap tri bike.

Bike Money Saving Tips:

  1. Use the old Huffy
  2. You don’t need bike shorts
  3. Buy a helmet
  4. Check Craigslist, WalMart, and sporting goods stores

Run Tips

I remember when I was a kid and my mom would take us to Payless to buy new shoes before each school year.  I would put the new ones on and head outside to run and break them in.  Without a doubt each time I got new shoes I honestly thought the new ones made me faster. It blows my mind how MUCH money people are able to spend on running. All you need are shoes.  I think that:

If people spent as much time actually running as they did buying name brand running clothes they would all qualify for Boston.

 

Under Armor, Nike, Adidas, etc. . . are all made in the same sewing factory in Asia.  They will NOT make you faster . . . you don’t need them.

As far as shoes go it is important to get a running shoe that fits comfortably . . . BEYOND that – – – just don’t buy stuff you can’t afford.

>>Watch “Don’t Buy Stuff You Can’t Afford HERE<<

When it comes to running just slap your shoes on and begin slow just getting your body used to running and being on the road.

Run Money Saving Tips:

  1. Use your old shoes
  2. Hit the road
  3. Don’t buy stuff you can’t afford

Now is the Time – Run a Tri

There are always a million reasons not to run a triathlon.  When it comes down to it, for a lot of us finances is really just another excuse for something else . . . most likely fear.

You don’t need to be rich, retired, single, or even in perfect shape to sign up for an run a triathlon.  Just set a goal and be realistic with yourself.  Don’t expect perfection and just get out there and train and run with the gear that you have.

Do you have money saving tips?  Share them below \/\/\/\/\/\/

unnamed

May 31

Benefits of Running Bleachers

People often wonder, why running bleachers?  How does it benefit me?  These are important questions especially when considering a workout routine, no one want to waste time with a workout program that does not produce killer results and shred the fat.  So, to answer the question Why Running Bleachers?  I have outlined some of the key benefits to a bleacher workout.  Bleachers also make a great workout for couples.

Cardiovascular

  • Running bleachers has the ability to jump your heart rate up very quickly to your max heart rate given that you are going from resting to running quickly.  Raising your feet to hit every bleacher requires the heart to pump the blood quickly and completely throughout your entire body.  Pumping at this rate and this much volume will strengthen the cardiac muscle.

Pulmonary

  • Running bleachers requires a great deal of oxygen.  As mentioned above the heart is working extremely hard to keep the muscles purfused, this in turn requires the lungs to keep up in order for the blood to stay oxygenated and nourish the tissues.  This will strengthen the lung capacity which will then improve your ability to run on the road.

Muscular

  • A bleacher workout routine focuses on key running muscles more so than a regular running workout.  The motion of running bleachers requires the glutes, hamstrings, calves, and quads to continually be flexing and working to lift the body up one more step.  I am convinced that these are the key muscles that will aid your body in completing a marathon.  Mile 20 – 26.2 are when the race actually begins in a marathon, muscles have reached their breaking point and those runners who have trained to fatigue especially through running bleachers will be able to finish with greater ease. Not only that but working these muscles will sculpt the legs.

Calories

  •   If you view this page on running bleachers calories burned you will see that running bleachers burns many more calories than simply running.  Being able to burn so many calories in a short period of time makes a bleacher workout a preferred workout for the serious athlete.

Mix It Up

  • Running bleachers provides a great way for you to mix up your workout and alternate what you are doing every day.  Boredom with the workout routine is one of the main reasons that new runners stop working out.  Mixing up what you do each day is a great way to avoid this pit fall.  Also, staying of the road every now and then is one of the best way to prevent stress injuries on your bones, muscles, and joints.
With so many benefits it is clear that running bleachers is one of the best workout options available to both new and experienced runners alike.

For a FREE 30 Day Bleacher Workout Program Click Here!

unnamed

May 31

Why Stretching is Bad and How to Properly Warm Up

Running Bleachers-Basics  –  Calories Burned  –   Bleacher Workouts

BLEACHER WORKOUT WARM UP

Before you begin any workout it is important that you properly warm up. This is especially true before a bleacher or stair workout This is a topic that many people, including experienced runners may not correctly understand.

Two Types of Stretching

There are two basic forms of stretching; dynamic (not to be confused with ballistic) and static, both of which serve very different purposes.

Dynamic involves moving body parts in a controlled manner as you reach the limits of your range of motion.

Static stretching on the other hand involves stretching the body to its furthest reach and then holding that position.

Dynamic stretching should be done prior to exercising and static should be done after exercising.  Do not confuse this point.  This article from Runners World is a helpful resource concerning stretching.

Examples of dynamic stretches include high knees, butt kicks, running backwards, swinging you leg in a running motion etc.

For further examples of proper warming up for running bleachers Aurora Sports Med has a fantastic video on You Tube.

Just imagine your muscles as rubber bands, as they sit still during the day they contract and become cold.  Stretching the muscles puts strain on them and pulls them to their max, doing this with cold muscles will cause damage.  As you perform dynamic stretches you are putting your muscles slowly through the same types of motion that they will perform during the workout while running bleachers.  Static stretches can be done as part of your cool down and actually will help to improve flexibility, increase speed, and prevent injury.

In my experience new runners either under prepare or over prepare for for workouts.  If your muscles  are cold and tight they will not be able to expand and putting them through a workout will only cause harm. Dynamic stretching mimics the movements of the workout that you will do in a slow manner slowly progressing the body part (muscle) to the full range of motion. Once the muscle is able to reach the full range of motion or close to it the muscle is prepared for a workout.

After running bleachers and the workout has been completed the muscle is warm and loose and is at a point where you can improve flexibility. It is at this time that static stretching will pay off high dividends. You should spend fifteen to twenty minutes statically stretching the muscle to its fullest point. Resistance will be felt and it is important to meet this resistance and hold the stretch and push past this point a bit. The runner will notice during future workouts that they are slowly able to increase their flexibility.

Improved flexibility will aid in the reduction of injuries and improve speed. Legs will have an increased range of motion and be able to improve stride. As muscles and tendons strengthen and achieve increased flexibility you will notice that stretching in the proper manner has paid off and running bleachers will become fun and not a chore.

Jump to:

Running Bleachers-Basics  –  Calories Burned  –   Bleacher Workouts

unnamed

May 31

Running Bleachers Basics

Running Bleachers-Basics – Calories Burned – Warming Up

HOW OFTEN TO RUN BLEACHERS

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.

 

DON’T RUN EVERYDAY – RUN BLEACHERS

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.

Jump to:

Running Bleachers-Basics – Calories Burned – Warming Up

unnamed

May 29

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

WORKOUT
REPS
DESCRIPTION
Dynamic Stretching 15-20 minutes
Jog 800m warm-up Slow pace
Ins & Outs Jog the curves and sprint the straight around the track.
BEGIN BLEACHER WORKOUT
Run straight up 3 Rest 2 minutes between rep
The \”S\” 2 Rest 3 minutes between reps
Hope on both legs 2 Rest 3 minutes between reps
Jog 800 cool down Slow pace
Static Stretching 15-20 minutes
Showing 1 to 9 of 9 entries                                                                                                   PreviousNext

INTERMEDIATE BLEACHER WORKOUT

WORKOUT
REPS
DESCRIPTION
800m slow warm-up
Dynamic Stretching 15-20 min
Ins & Outs 2 Sprint straights and jog the curves.
Run Straight Up 3 After 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 leg 2 Rest 3 min between reps. Alternate legs between reps.
Hop on both legs 2 25m of lunges between each rep.
Rest 2 min between reps.
The \”S\” 1 Sprint 50m after.
25m gut buster
Jog 800m Slow pace.
Static Stretching 15-20min
Showing 1 to 10 of 10 entries                                                                                               PreviousNext

ADVANCED BLEACHER WORKOUT

WORKOUT
REPS
DESCRIPTION
800m Jog Slow pace
Dynamic Stretching 15-20min
Ins & Outs 2
Run Straight Up 3 After 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 Bleachers 1 Monster walks 25m. Rest 3 min
Hop on both legs 1 No rest
The \”S\” 1 Sprint 50m, 25 frog jumps. Rest 2 min
Run Straight Up 2 Russian walks 25m, broad jump 10 times
Hop on One Leg 2 Run backwards 25m
25m gut buster 2
Showing 1 to 10 of 13 entries                                                                                                PreviousNext
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

unnamed

May 29

Why You Should be Running Bleachers Today!

Click to View Workouts

Running Bleachers-BasicsCalories BurnedBleacher WorkoutsWarming Up

Here at Simple Family Fitness we are dedicated to helping families find the best workouts that the entire family can enjoy, that is why we focus on running bleachers. Why running bleachers?

Bleacher workouts are one of the most important and key components of a well rounded workout program.

To date I have run seven marathons, one ultra-marathon, four triathlons, countless 5ks and 10ks, coached Boston Marathon runners, high school athletes, and directed several races. With all of this experience I have found and shared with my athletes the fact that running bleachers will provide the following benefits.

read about the BENEFITS of RUNNING BLEACHERS here

  • Increase leg strength
  • Aid in delaying fatigue during races
  • Improve cardiovascular health
  • Shape and tone legs
  • Increase speed and endurance

With so many benefits it seems obvious that a runner should incorporate running bleachers into their regular workout routine. On this site you will find a one stop shop focused on bleacher workouts and family fitness.

I have experimented with many different methods and have compiled the best workouts and methods and provided them on this site for you to enjoy for free. Navigate through the pages to find the specific information that you are looking for, or if you have a suggestion for a topic that we have not covered, please submit a commit and we will do our best to cover the material for which you are looking. Running bleachers as a regular part of your workout will provide quick results that you will notice.

There is no substitute for hard work, as everyone knows. If you have ever completed a serious stair workout than you know this without a doubt. One of the greatest benefits of this type of exercise is that it really focuses on nearly all of the essential running muscles as well as tax your cardiovascular system at the same time. Within a short time you will notice that you run better, stronger, faster, and with greater control. Is running bleachers good for you? Not only is it good for you, but it is an essential component of a well balanced exercise routine.
Read through these pages, implement changes into your workout, realize the results, share with your friends!
Don’t forget to LIKE us on Facebook! And have fun running bleachers!

Jump to:

Running Bleachers-Basics – Calories Burned – Bleacher Workouts – Warming Up – Best Pre Workout Supplement Guide

Receive our FREE bleacher work out guide. . . Click Here!!!

unnamed