For reasons of $$ and proximity to work, I recently joined a gym that has no free weights, only machines and a room with mats to do bodyweight and yoga stuff.
This rules out some of the exercises I usually see here as recommended for runners, like deadlifts or lunges with weights.
They do have a squat machine but it only goes up to 175lbs (80kg) or so.
What workouts could I do only with machines/bodyweight to help my running?
Do they have a hip/glute machine? If yes focus on that. Leg press etc.
Subway Surfers Addiction wrote:
Do they have a hip/glute machine? If yes focus on that. Leg press etc.
They do have a leg press, and they have one of those machines with cables that you can attach to you leg to do adductor/abductor exercises. They also have one of those glute machines that you do lying facing down, but I think that area of the gym is reserved for women.
DietBacon wrote:
What workouts could I do only with machines/bodyweight to help my running?
Running on the treadmill. It is a machine that only uses your bodyweight. Directly transferable to running. Problem solved. End of thread.
DietBacon wrote:
For reasons of $$ and proximity to work, I recently joined a gym that has no free weights, only machines and a room with mats to do bodyweight and yoga stuff.
This rules out some of the exercises I usually see here as recommended for runners, like deadlifts or lunges with weights.
They do have a squat machine but it only goes up to 175lbs (80kg) or so.
What workouts could I do only with machines/bodyweight to help my running?
Leg Press, single leg leg press. Squat machine, single leg squat machine.
Alan
1 legged Romanian dead lifts
Split squats
Calf/ heel raises
Jumping
Leg press eccentric lowering exercises (lift with 2 legs, lower with 1)
coach wrote:
1 legged Romanian dead lifts
Split squats
Calf/ heel raises
Jumping
Leg press eccentric lowering exercises (lift with 2 legs, lower with 1)
These.
I also like single leg hip bridges, side planks, a few pushups and pullups and side lunge variations (when your glute medius is tired, you know you're doing it correctly).
But really, you don't need the machines at all.
Lunges and plyometrics: look at a youtube video on how to dunk a basketball and it will give you good explosive exercises:
Not even dumbells? You could try pistol squats, it is about as hard as doing lunges with decent weights. It increases your balance and targets the glutes nicely, among with multiple other muscles like the quads and the core muscles, when you try to keep your balance . Focus on the eccentric part (going down, relatively slowly) at least as well as when moving up back into standing position (faster). I started with 5 reps, 3 sets per leg, now I can do 3x10 quite easily. But as a distance runner you might be better to stay around 5 reps per set. This one single exercise should improve your running. Do some lunge walks, lunges and burpees prior to this exercise, to warm up well and to activate the glutes.
coach wrote:
1 legged Romanian dead lifts
Split squats
Calf/ heel raises
Jumping
Leg press eccentric lowering exercises (lift with 2 legs, lower with 1)
How can I do a Romanian deadlift without free weights though?
DietBacon wrote:
How can I do a Romanian deadlift without free weights though?
I tried to figure that out too... :)
In a 1 legged RDL you bend forward with a hip hinge and touch your toes while you slowly bring your other leg up and parallel to the floor
Thanks for the clarification. One leg exercises are good for a runner.
OP, do they have a chair in the gym? If not, maybe in the locker room is one or a bench. You could do 1 leg stand ups on it (I don't know the official name of this exercise), or could do it at your home.
Kiss kiss wrote:
Running on the treadmill
First thing that came to mind
Cancel your membership, use the money to buy some weights for home use.
Kiss kiss wrote:
DietBacon wrote:
What workouts could I do only with machines/bodyweight to help my running?
Running on the treadmill. It is a machine that only uses your bodyweight. Directly transferable to running. Problem solved. End of thread.
^^^, followed by the requisite 'this'