A Treadmill Workout with a Twist

Runners know how to move forward. But things get interesting when lateral movements are added to the mix. This treadmill workout alternates 400-meter sprints with side shuffles, shaking up an otherwise straight-and-narrow session.

Tips 

Adjust the target sprint paces according to your level or how you feel. To do the side shuffles, set the treadmill between 3.0 and 3.5 , turn sideways and hold onto the rail if you need additional stability. Stay low with bent knees, keep your chest up and don’t cross your feet as you step. Adjust the speed as you become more comfortable.

As always, check with your health care professional before starting a new workout.

The Workout

• Warm-up: 1 mile, easy
• Sprint: 400 meters @ 7:40 pace per mile
• Recovery: 1-minute walk
• Side shuffles: 30 seconds each side
• Sprint: 400 meters @ 7:30 pace per mile
• Recovery: 1-minute walk
• Side shuffles: 40 seconds each side
• Sprint: 400 meters @ 7:20 pace per mile
• Recovery: 1-minute walk
• Side shuffles: 50 seconds each side
• Sprint: 400 meters @ 7:10 pace per mile
• Recovery: 1-minute walk
• Side shuffles: 1 minute each side
• Cooldown: 1 mile, easy