Dumbbells are the most versatile, accessible piece of kit available. A simple pair of adjustable 10kg dumbbells can be picked up on most high streets. Weights can vary between 2.5kg and 10kg to suit a variety of exercises and individuals.

The aim of these moves is to exercise the glutes, hamstrings and quads. You are also strengthening deltoids, pecs, biceps and triceps, as well as your core. This helps drive your body forward and ensures a solid link between the upper and lower body to support breathing when running hard.

Increase the reps, sets and weights each week as you improve,