Run & Gun: Just Do It

Photos by Carolyn Officer

The concept of combining physical activity with marksmanship is nothing new. In fact, doing so dates back centuries, with the first recorded competition, often considered the first biathlon, taking place in 1767 between Norway and Sweden with skiers carrying rifles for the purpose of sport. Then, in 1861, Norway established the first official biathlon club as interest grew surrounding the idea of testing both one’s fitness and ability to make hits while contending with a pounding chest.

In the United States, various versions of run-and-gun competitions began to evolve in the early 1900s, when, as global conflicts emerged, a greater emphasis was placed on one’s physical health as it relates to combat and firing a weapon. In the 1970s, the U.S. Practical Shooting Association formalized and sanctioned shooting matches that incorporated both movement and scoring hits.

Most recently, popularity surrounding these types of competitions has grown significantly. The Tactical Games, which started in 2018 and incorporates 2-gun and CrossFit, continues to see match attendance grow year after year. At the time of writing, the RECOIL staff and others are prepping to host a run-and-gun event alongside The Proving Grounds during our November 2025 CANCON event in the Carolinas.

Yet aside from training, run-and-gun competitions come at a cost. For many, at the very least, there is the price of a flight, extended travel, or perhaps a night or two at a hotel. Then, there’s the admission fee, which can range upward of several hundred dollars. So for those who have grown tired of putting holes in paper in a single lane at their local gun club and want to (literally) move away from static shooting, what options exist?

Here, we share some insights on how, among friends or local competitive shooters, to either host your own run-and-gun competition or recreate a similar effect for purposes of taking your shooting to the next level.

BUT WHY?

It’s a fair question and one, we’d argue, that comes with several legitimate reasons. Let’s break it down:

Better prepared for a critical situation. While there exists no one-to-one for a serious situation where one might need to make use of a firearm, introducing an increased heart rate, elevated adrenaline, and added stress due to competition is one way to simulate how the body might respond and act in a critical situation.

Improved physical fitness. The side with more bullets is often the victor in a lot of battles. The same logic applies to which pairs of legs give out first when sh*t hits the fan.

Lowering one’s resting heart rate. Regular aerobic exercise lowers one’s resting heart rate overnight, which leads to better rest, night after night, and improved overall mood during the day.

Increasing one’s VO2 level. A mix of cardio and high-intensity training (HIT), with a focus on anaerobic exercise, will raise one’s VO2 max. One’s VO2 level dictates the amount of oxygen the body can consume, transport, and use during intense exercise. A higher VO2 max results in better delivery and utilization of oxygen in muscles, meaning one can hold a rifle for longer and potentially sway less when placing crosshairs on target.

A new challenge. Let’s face it, you can’t get any better by sticking to the same tired drills.

An extra note on lowering one’s resting heart rate: A lot of competitive shooters suggest they start to see shake in their sights or dot when their heart rate exceeds 140 bpm. For those who are out of shape, the trajectory from a resting heart rate to 140 bpm or above is steeper and occurs quicker. Said differently: If a shooter’s baseline heart rate starts off lower compared to a fellow competitor, he or she begins with an advantage as, generally speaking, a higher amount of mental and physical stress is required to introduce tremors and affect accuracy.

WHAT IS A RUN & GUN?

Simply put: A run with 2-gun stages sprinkled throughout the course. The length of the run can vary — anywhere from a half-mile to 1.5 miles to a 5K or 10K, all the way up to 26 miles over a couple days. The number of targets — and whether specifically both rifle and pistol or just rifle or pistol — as well as the range of targets can vary. Rules will also vary, all with the intention of applying parameters that maximize safety for both shooters and those officiating.

REQUIRED GEAR

This can vary from competition to competition but the below is generally necessary:

Rifle. The AR-15 variant is the most common and optics can range from fixed irons to LPVOs to even-higher powered scopes depending on the range of targets. In terms of muzzle devices, keeping weight in mind is necessary (e.g., a suppressor is great but an extra pound to raise when tired is less than ideal for some).

Pistol. Hammer- or striker-fired, whatever works for the shooter. Calibers in order of popularity: 9mm, .40 S&W, and .45 AUTO. Glocks are common and so are Staccatos for those with that Gucci money.

Gun belt. Needs to be sturdy and rigid, capable of equipping pouches and a holster. Two-piece belt systems (with an inner and outer belt) are most common.

Holster. Reliable retention is a must. Needs to specifically fit the pistol and cover the trigger guard.

Chest rig or plate carrier. Plate carrier with plates raises the difficulty but whether a chest rig or carrier, it may be necessary to carry ammunition on one’s person, so a way to secure magazine pouches to one’s body may be a must.

Magazine pouches.

Reliable footwear.

MAJOR SAFETY ITEMS TO CONSIDER WHEN OFFICIATING OR HOSTING

A moving RO (range officer) should always be the 180. An RO, or anyone for that matter, should never find his or herself downrange of a loaded firearm. This means an RO either stays farther back from a shooter and monitors hits via binos or runs alongside the competitor and helps direct the course of fire.

Holstering can be dangerous. Few shooting competitions allow for a competitor to holster a loaded pistol on the clock. More often than not, before holstering a pistol, a competitor is required to unload and show clear (an empty pipe fully visible to acting RO), point the pistol downrange, and pull the trigger (hammer down).

Chamber flags raise safety. Any rifle chamber flag that makes it immediately evident that something sits between the bolt and the barrel throat — one of these should stay in every rifle chamber that is not currently engaging a target downrange.

Hydration is key. Plenty of fluids, supplemented with a bit of sodium and potassium, is incredibly important to avoid heat exhaustion or heatstroke.

Supplements can be excessive. Overindulging in pre-workout supplements that elevate heart rate ahead of exercising is often the leading cause of competitors passing out at these sorts of shooting competitions.

Have at least a couple fully stocked med kits easily accessible. Packs should include medical gloves, 2×2 gauze pads, emergency trauma dressing, compressed gauze, trauma shears, tourniquets, and even Band-Aids.

Medical staff on sight is preferred. Someone with general EMS experience is invaluable or, at the very least, it’s essential to know the quickest routes to the nearest medical-

emergency facilities. 

LOGISTICS FOR LOCATION IF HOSTING

Equipment needed:

IPSC (International Practical Shooting Confederation) cardboard targets, either 1×2-inch furring strips or 2×4-inch lumber to which one can staple the targets (staple gun and staples need), then there are a lot of solid options for stick-on targets so an RO does not need to paste holes between runs (take a photo, keep going, score later).

Steel (AR500 and rifle rated) raises the budget but allows for the competition to move along quicker, potentially. Spartan Armor offers great DIY kits with swinging plates that measure more precise hits. For targets 400 yards and farther, it helps greatly to secure a flasher to the side and/or top so both shooters and judges see flashing green lights the moment the bullet connects with steel. Midway USA, among other retailers, offers Caldwell’s Flashbang Pros for approximately $30 apiece and are well worth it.

Shot timers aren’t essential if keeping track of overall time versus stage-to-stage performance. But if wishing to score each stage separately in addition to run time, the Pact Club Shot Timer 3 is a great, affordable option.

Other suggestions: 

• Medical equipment and kits
• Coolers with water
• Snacks (protein bars, jerky)

Space needed. Firstly, any targets require berms behind them. Next, a mile in each direction is advisable. Shooters should check turrets to make sure they are zeroed and not one complete rotation (or more) past the dial from a previous match. Over-dialed elevation turrets will lob rounds far higher and farther than intended.

Volunteers, ROs. If running alongside competitors, an RO needs to be in shape, potentially capable of running a half marathon or farther over the course of the day. When George Gardner, owner of GA Precision, started the GAP Grind alongside Shannon Kay in 2012, it was indeed a grind — a half-mile run with several obstacles.

“We found an aerobic yoga instructor that was a shooter that basically ran the course of fire with every shooter,” said Gardner, “because you couldn’t RO it without having someone right with them. You needed someone who was available to run pretty much a marathon all day long with the shooter.”

If carefully planned and running flashers on steel targets, it may be possible for an RO to hang back while a competitor runs a portion of the course of fire.

Planning the course, clearing and marking paths. It helps to start by reviewing satellite photos on Google. A host will want to ensure there is proper space to safely send rounds in any direction (despite having berms behind targets). Then, check potential routes; mow and clear foliage and debris if necessary. No one wants a sprained ankle or to get lost, so marking paths with flags or something similar is helpful.

RULES AND SCORING

A few Google searches will produce some general rules and guidelines from currently existing run-and-gun (or similar) competitions. Hosts may wish to create age (or other) divisions to level the playing field for all. Safety is the first priority, followed by fairness, and fun comes in a close third.

In terms of scoring, it could be as simple as total time plus “X number of seconds” per miss. This would be considered time-based scoring. The Glock Shooting Sports Foundation matches follow this method (though there is no movement or even drawing from a holster during GSSF matches), while USPSA follows a hit-factor system, which is calculated as total points minus penalties, divided by time.

THE MENTAL GAME WHILE EXHAUSTED

Josh Cluff is the vice president of sales and marketing for H-S Precision and an avid hunter and competitive shooter. He’s the lead instructor at Paul Nelson Farms in Gettysburg, South Dakota, as well at the Harteis Ranch in Stonewall, Colorado. He also teaches several other shooting schools each year all over the country. During classes, as students progress, Cluff likes to challenge their ability to adapt and maintain focus in addition to trigger control.

“The only consistent thing about wind is that it’s inconsistent,” Cluff said. “Wind also plays an important role in your elevation correction and must be accounted for. Let’s check out the following example:”

 Match Shooting: You are in the staging area at a long-range stage and have gathered your dope and wind calls for that particular stage. The wind is full value at 90 degrees averaging 10 mph. You have written your dope based on the current wind conditions — not only for your wind call, but also for the wind deflection of your elevation solution. As soon as it’s your turn to shoot, the wind miraculously switches directions and is now full value at 270 degrees. Your initial dope card will no longer provide you with an adequate solution. You must now do the math on the fly and adjust your elevation solution.

What is the answer? Solution: Add .2 to .3 mils depending on the distance.

Another fun activity Cluff does with his students and something to incorporate into a run-and-gun is to test a shooter’s focus while tired: Have them turn around, facing away from their rifle. Adjust the rifle’s windage left or right a few mils or MOA and then place a piece of plumber’s tape around the turret. When the shooter turns around and returns to the rifle, he or she will take a shot, watch for impact, then have to adjust based on the new, fake windage.

Targets with varying elevations will also test a shooter’s ability to adapt and solve for math on the fly. Or, based on the example provided by Cluff, a host can provide a written test at the end with actual shooting-math problems to solve. (Kind of like back in school, returning to math class after gym.)

Bottom line: A physically exhausted shooter, in order to make accurate hits, will need to practice fitness in regard to one’s body, but also one’s mind.

Questions or comments? Reach out to the author on Instagram at @OutsideTheSkillet.

Why you can trust RECOIL

---

Since our founding in 2012, RECOIL remains the premier firearms lifestyle publication for the modern shooting enthusiast. We deliver cutting-edge coverage of guns, gear, accessories and technology. We go beyond basic reviews, providing no B.S. buyer’s guides, hands-on testing and expert analysis on everything from firearms and survival equipment to watches and vehicles. 

Our reviewers are the backbone of our operation and come from diverse shooting backgrounds: Former law enforcement, military veterans, competitive shooters, seasoned hunters and plain old firearms enthusiasts. Furthermore, we’re not just gun experts, but dedicated journalists who adhere to the strictest standards of our profession. 

At RECOIL, editorial independence is the foundation of everything we publish and the cornerstone of reader trust. Our editors, writers and content creators make all editorial decisions independently, free from outside influence. That boils down to: advertisers don’t dictate our coverage, the outcomes of our reviews or what we recommend in our buyer’s guides. First and always, our commitment is to our audience—ensuring every review and article is accurate, unbiased, and driven by real-world experience. 

Whether you’re selecting your next firearm, upgrading your gear, or exploring the latest innovations in the shooting world, RECOIL provides the trusted insights you need to make informed decisions. Learn more about our Editorial Standards and how we review products.

NEXT STEP: Download Your Free Target Pack from RECOIL

For years, RECOIL magazine has treated its readers to a full-size (sometimes full color!) shooting target tucked into each big issue. Now we've compiled over 50 of our most popular targets into this one digital PDF download. From handgun drills to AR-15 practice, these 50+ targets have you covered. Print off as many as you like (ammo not included).

Get your pack of 50 Print-at-Home targets when you subscribe to the RECOIL email newsletter. We'll send you weekly updates on guns, gear, industry news, and special offers from leading manufacturers - your guide to the firearms lifestyle.

You want this. Trust Us.