Gym based workout session
This workout, focusing on gym-based exercises, can enhance strength in running-specific muscles, aid in injury prevention, and enhance running efficiency. You can perform these exercises 1 to 3 times a week.
Instructions
The exercises are paired into super-sets. Alternate between both exercises without a rest in-between. For example, perform ‘Single leg RDL’ followed by ‘Single leg calf raise’, then rest for 1 to 2 mins. Repeat the super-set 3 times.
Training plan
Gym based workout
Your gym based workout for you to print.
| Exercise | Sets and repetition | Beginner variation | Intermediate variation |
|---|---|---|---|
| Rear foot elevated split | 3 sets of 8 with each leg | Place both feet on the floor | Add a weight using a bar or dumbell |
| Single arm press – ‘A’ position | 3 sets of 8 with each arm | Use a lighter weight | Use a heavier weight |
| Single leg Romanian Deadlift | 3 sets of 8 with each leg | Use a wall or chair for balance | Add a weight in the opposite hand to the standing leg |
| Single leg calf raise | 3 sets of 12 with each leg | Double leg calf raise | Add a weight holding a single dumbbells |
| Walking lunge | 3 sets of 16 with each leg | Use a wall for balance | Add a weight using dumbbells |
| Bird dog | 3 sets of 30 seconds | Reduce repetitions and focus on control | Increase speed while maintaining control |
| Single leg hip thrust | 3 sets of 10 seconds | Double leg hip thrust | Add a weight placing it over the hips |
| Single arm row | 3 sets of 8 with each arm | Use a lighter weight | Use a heavier weight |
Support hub
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Online activity disclaimer
Your health is your responsibility, and you are taking part in unsupervised activity at your own risk.
We encourage you to conduct a self-assessment of your suitability for exercise before joining an online fitness class.
You should consult with a doctor before beginning any fitness programme, especially if you match any of the following conditions:
- you are new to exercise
- you are returning after a long period of time
- you are or have recently been pregnant
- you are over 50
- you suffer any pre-existing medical conditions.
The University of Bristol will not be responsible or liable for any injury or harm you sustain as a result of your participation in any unsupervised online activity. This includes in video and text.
Taking part in an exercise programme should be safe, effective and enjoyable and the management and staff at University of Bristol Sport are dedicated to supporting you to engage with our facilities and services.
This statement is for recommendation only.