Some years back our good friends at Men's Health released a magic little booklet on '15-minute workouts' - this is an adaptation of one of those workouts. It will add some explosive power to your trail-running game with three simple exercises. These can be done anywhere and require no gym equipment.

Place three objects about five metres apart in a straight line. Sprint to the nearest cone and back. Then sprint to the furthest cone and back. That constitutes one rep. Rest for 10 seconds and repeat. Do five reps.

Stand at the bottom of a staircase. Assume a runner's pose - one foot on the first step, with your opposite arm slightly bent in front of you and your other arm behind your torso and slightly bent. Now switch your arms and legs so that you are sprinting in place (sounds way more complicated than it is). Blaze for 30 seconds. Rest for 30 seconds and repeat 5 times.

Assume the classic push-up position. Perform a push-up and then (while activating your core) slide your right leg and right arm out to the side as far as possible. Now do another push-up. Now, bring your left leg and left arm over so that you are back in the starting position. This makes on rep. Do three reps in each direction.


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