Contrary to some beliefs, it's not always about putting in long runs to achieve your training or fitness goals. Even just 20 or 30 mins can be perfect for keeping you on track and moving forward.  That's what this 28 minute mix is dedicated to: Those times when you don't have a lot of time but still want to get a great run in.

This mix marks DJ Demon's debut on Rock My Run and he brings a creative mix of mashups, hip-hop, house, electro and a touch of pop to your runs. Although the whole mix is a consistent 140bpm, the mix begins with a couple lower energy songs to easy you into your run.

After about 5 mins, the mix picks up energy as Pitbull and Ne-yo beg you to "Give it Everything".  The mix stays at 140bpm but builds in energy as your run progresses, with some sick mashups of hip-hop and electro that will definitely energize you.

The mix culminates with Chris Browns' fist pumping "Yeah 3x", which should have you feeling good after a short but important workout.