One of the most popular aerobic activity is running. Not only will it help you to lose body fat, but it can also improve your cardiovascular endurance and train your heart and lungs to work more efficiently. This runner's fitness program will help you to build muscle strength and muscle endurance which will lead to increased performance and reduce the chance of certain injuries.

Warm-Up

5-10 minute walking, biking or jogging.

Perform Strength Training Routine

Perform each exercise with a 2-3 count. Count to 2 on the way up and 3 on the way down.

 

Legs

Perform one set of each exercise

	Exercise	Reps	Weight
	Leg Extension	8-12
	Leg Curl	8-12
	Leg Press	8-12

 

Chest

Perform one set of each exercise

	Exercise	Reps	Weight
	Bench Press	8-12

 

Back

Perform one set of each exercise

	Exercise	Reps	Weight
	Seated Row	8-12

 

Shoulders

Perform one set of each exercise

	Exercise	Reps	Weight
	Shoulder Press	8-12

 

Arms

Perform one set of each exercise

	Exercise	Reps	Weight
	Bicep Curl	8-12

 

Abdominal

Perform one set of each exercise

	Exercise	Reps	Weight
	Abdominal Crunch	8-12