We know that we all love to lace up our running shoes and hit the pavement, but did you know that it is important to work on the rest of your body too? A runners muscles need to be strong to prevent injury. That means, our core, our legs, even our arms and back and we are going to give you a quick workout that we have done, and that you can do too in your own home. All you need is a set of dumbells or hand weights and you are away. For this workout we intertwined it with some hills and sprint work, so in total it came to about 40 minutes, but if you didn’t have time, you could do this workout at home in your loungeroom or gym without the sprints in between for about a 20 minute workout. Always make sure that you are using an appropriate weight for you. we used 5kg dumbells.

With any workout, start out with a little warmup. Maybe a run up the street and back, and then add some stretches. You could even try Kate’s dynamic warm up here.

For the first set, using your weights, do 15 bicep curls, being careful to maintain a correct form for the whole range of motion. Immediately after that, do 20 pushups. We added a 200m sprint after this and repeated this set 3 times with NO REST in between this set.

For the next set, using your weights, do 15 tricep raises. We used a chair for support to help us maintain correct form. Follow this with 20 dips on the chair. They will hurt, but keep going. Back this up immediately with a 200m sprint. Repeat this set with NO REST 3 times.

For the third set, using your weights, do 20 weighted squats. Make sure that your back is straight and you are maintaining correct form. You should feel like you are going to sit down on your heels. Make sure you go right down and then back up. Directly after this, get down on the floor and do 15 abs. Your choice. You know which one’s are best for you. Follow this set with a 200m sprint. Repeat this set with NO REST 3 times, changing the abdominal exercise each time.

For the last set, using your weights, do 20 bench press. We didn’t have a bench, so we just lay on the floor. This shows it can be done anywhere! After that back it up with a 30 second plank. Follow this set with a 200m sprint. Repeat this set with NO REST inbetween, upping the plank from 30 secs to 1 minute and finally 1.5minutes.

End the sets with a good sprint or hill run.

Make sure that you cool down at the end of the session and do adequate stretching. Each section can have a 30 second to 1 minute break in between before starting the next section.

**Before starting any fitness program, consult your physician to determine if such program is right for your needs. Do not start a fitness program if your physician or healthcare provider advises against it. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.**