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Backwards Running?

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Yep I said Backwards Running!!

If you are looking to refine some of the muscular development in your legs, rehabilitate from an injury, bust some plateaus, or improve your athletic coordination, backwards running and walking should be included in your training regime.

Backwards movement has application for both the bodybuilder as well as regular athletes. Backward motion is an essential part of many sports including soccer, basketball, rugby, tennis, lacrosse and football.

Most of the time, backward running is performed in short bursts on a court or field during these events. However, the amount of time dedicated to training and improving backward running is usually minimal. Backward running appears to be a forgotten, old-school practice these days

There are several other benefits of including backward running/walking in your routine. Cardiovascular fitness can be improved with backwards motion. One early Army study from 1994 found that walking or jogging backward required more physical effort and increased the heart rate higher than when going forward.

At a rate of 6 miles per hour, running backward used a third more calories per minute than forward running.

Improved posture is another benefit of backward movement. Individuals lean less forward when moving backward compared to forward. Being more erect strengthens the back/hip region and leads to better posture both during and post exercise. Additionally, by working the antagonistic muscles, you can expect better muscle balance and coordination for those muscles

Variations of Backward Walking

Backwards Walking With Incline: Walking backwards with an incline is something else!
•Set the incline at 15 percent and 2 mph, assuming that you are adjusted to walking backwards level without holding on. You will soon feel a nice burn in your thighs.
•If you can go faster, do that for an intense thigh burn. Now, if you can’t last longer than a few minutes, that’s perfectly fine.
•Do brief intervals at 15 percent/2 to 3 mph, alternating with walking forward with a lower incline (or level) for a few minutes, back and forth, for 30 minutes.

Incline low-walk:
As you walk, lower your center of gravity so that you’re in a one-quarter squat position. Keep back straight! Do not pitch forward! This will intensify the fire in your quadriceps muscles.

Running Backwards on the Treadmill
You can sustain this at 4 mph, and go for briefer duration at faster speeds, whatever challenges you. Think outside the box. Do intervals of 6-8 mph backwards-jogs for as long as you can, alternating with forward walking (or slower jogging) for a few minutes, for a total of 30 minutes.

Jogging and running backwards upgrades athletic performance and adds spice to your routine. Never mind that it might attract attention from other gym members. This is your time, your body.

Backwards Walking Intervals
You needn’t spend a whole lot of time walking backwards to reap benefits. So if you prefer to do a one-minute interval here and there of these creative uses of a treadmill, that will surely contribute to your fitness goals.

Rehabilitation

Backward movement can benefit individuals rehabilitating from injury. One of the unique aspects of backward motion is the toe-heel versus the heel-toe foot contact pattern in forward motion.
By landing on the toe, there is less shock transferred to the knee joint during rehabilitation.
Some other conditions and injuries that can benefit from backward locomotion as part of a rehabilitation routine include:
•Muscle strains of the lower back, hip and hamstring
•Ankle and Achilles tendon injuries
•Knee surgery
•Shin splints
•Stress fractures of the foot
•Groin strains

**Remember: Just like any cardio - do not hold onto the rails or slouch - keep proper form to get the most out of the workout**

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