Shuttle run
Also called back and forth run, beep run
- Works
- Heart and lungs · cardiovascular system
- Front of the thigh · quadriceps
- Calves · gastrocnemius and soleus
- Needs
- No equipment
Setup
Mark two lines about twenty metres apart on flat ground that does not slip.
Steps
- Run to the far line.
- Put one foot on the line, turn and run back.
- Keep going for the chosen distance.
Breathing
Breathe as fast as you need to. Slow down if you cannot catch your breath between efforts.
Where you feel it
In your legs and lungs, and in your knees and ankles at each turn.
Common mistakes
- Turning on a straight leg.
- Starting too fast.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if a knee or ankle hurts on the turns.