These 12 exercises target every muscle that runners need for strength and balance. 

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. Angie models the exercises to ensure proper form and offers a wide variety of workouts for runners who want more at First, five quick rules for the workout:

1. Perform each exercise, in order, for 1 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, from the Inchworm Plank to the Supergirl/Superman Plank, are all part of the same continuous workout.

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This excerpt is 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, Thomas Schwartz, and Melissa Breyer, 2014. Photos by Diana Hernandez.

1. Inchworm Plank
2. Squat-Thrust Climbers
3. Curtsy Lunge hop
4. Scorpion Fighter
5. Sidewinder Plank With Leg Lift
6. Plank Pups
7. Lateral Speed Runners
8. Windshield Wipers
9. Plank Rotations
10. Single Leg Deadlift
11. Marching Bridge
12. Supergirl/Superman Plank