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6 Total-Body Exercises That Build Stamina and Prevent Injury

These moves will increase your muscular endurance and help you avoid being sidelined by pain.

We all love to run, but to run forever and with ease, we also need to strength train, stretch, and recover. We need a well-rounded training program that gets us fit from every angle and helps us stay injury-free for the long haul.

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Where to start? Building strength in your posterior chain will improve your posture and prevent imbalances and overuse injuries that can develop from pounding the pavement daily.

Runner's World Run 360: The Total Training System for Runners with Jeremy Shore
Runner's World

You want to focus on “working those postural muscles because as we stand taller, we stand stronger, and we transfer that energy from the ground up more efficiently,” says Jeremy Shore, certified strength and conditioning specialist and creator of the Runner's World Run 360 program. “That’s our goal here, let’s make you a more efficient runner. We want those dividends to pay off.”

These six total-body moves, sampled from Shore's Run 360 program, do just that. They target your upper body, lower body, and core, challenge your stability, and help you build muscular endurance and posterior strength. All you need is a resistance band, and you can bust these out at home, at the gym, or after your next run.


Perform each move for 45 seconds. Rest for 15 seconds between each exercise. Do this routine two to three times a week to supplement your runs.

  • High Pull With Band
  • Split Squat With Band
  • Around the World Plank
  • Band Push Press
  • Single-Leg Deadlift
  • Marching Bridge

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    This complete training system will help you transform your body and improve your running performance. There are so many ways to incorporate these workouts into your fitness program—whether it’s building a stronger body or completely crushing your next race. The Run 360 program provides a complete cross-training program to help you run faster and longer, while staying injury-free. Buy Now

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