07/23/2014 08:27 am ET Updated Jul 24, 2014

This 12-Minute Strength Workout Will Make You A Better Runner

The Runner 360 is an all-around strength program for runners who prefer the outdoors or their own living rooms to the weight room. Best of all, fitness motivator and running yoga instructor Angie Stewart Goka, MPH, CSCS, has crafted a workout that can be completed in 12 minutes and that targets every muscle that runners need for strength and balance. She models the exercises below to ensure proper form and offers a wide variety of workouts for runners who want more at angiestewartfitness.com. First, five quick rules for the workout:

  1. Perform each exercise, in order, for one minute.
  2. When the workout calls for left and right sides individually, perform each for 30 seconds.
  3. Do as many reps as you can while maintaining good form (no cheating on form for more reps!).
  4. Keep a log of reps as a way to track improvement.
  5. For a more intense workout, repeat the entire set of exercises (up to a maximum of three times).

The following 12 exercises are all part of the same continuous workout for all skill levels.

The Runner 360

Excerpted from Build Your Running Body: A Total-Body Fitness Plan for All Distance Runners, from Milers to Ultramarathoners—Run Farther, Faster, and Injury-Free, ©Pete Magill, Tom Schwartz, and Melissa Breyer, 2014. Reprinted with permission from the publisher, The Experiment. Available wherever books are sold.