Running backwards is also called retro running or reverse running. All the basic principles of running apply here with certain variations in body posture and foot movement. With proper technique, one can minimize the risk of injury and reap massive benefits in athletic performance. The following are the key takeaways to consider while going out for your first retro run.
Start Slow
Jumping directly onto the track and sprinting for running backwards could be dangerous as the risk of falling is high. Therefore, it is recommended to start slow and gradually built up the pace. With proper technique and regular training, one can easily adapt to retro running in a quick span of time.
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Track selection
It is an important task to pick the right track for running backwards. Always choose a flat track with no potholes as it allows your neck and spine muscles to stay relaxed while running in reverse direction. Retro running on an uneven track requires lot of effort and energy to keep the balance in comparison to running forward. With reasonable amount of stress on your neck and spine muscles engaged, it is recommended to opt for the right track so that you don’t need to keep looking backwards for longer time.
Body posture
It is crucial to avoid injury. To keep a good posture following steps are recommended:
- Keep your body straight with shoulders over your feet.
- No lean forward or backward.
- Keep arms closer to body and keep them low.
- Short steps with gradually building up the pace with longer steps.
- Limit looking backward as it would put pressure and stress on your neck and spine. Turning your head while running backwards generally limits speed and lead to tensions in the neck.
Running backwards improve muscle balance
Running backwards engages your posterior muscles i.e., back muscles which are hardly engaged while you run forward. Retro running is a great activity to introduce in your routine to achieve muscle balance by working on the neglected posterior muscle group.
Running backwards is the way forward
To achieve an optimal body one needs a workout that consumes less energy, burn more calories in less time and easy to perform. Running backwards fulfills these parameters and is a way forward to boost overall health and fitness. One can mix it up by adding smaller portion of running backwards in their regular exercise. This way different muscle groups are challenged and gets the attention. Overtime it gives positive impact on your speed and performance in regular forward running.
Running backwards for ITBS (Iliotibial band syndrome)
Running backwards absorbs the shock on knee joints more effectively in comparison to forward running. ITBS is a common injury among runners and athletes developed due to continuous pressure on knee joints. ITBS also called knee injury is improved and one can recover quickly by introducing retro running in their routine.
Running backwards for Achilles tendonitis
Achilles tendon is located just below the calf muscle, the band of tissue that connects calf with foot heel. Running backwards help with inflamed sore Achilles tendon by strengthening the muscle group through regular training. Runners and athletes develop Achilles tendonitis due to overuse of foot-strike in their forward running, restricting them to just short distance running that too with difficulty and pain.
Running backwards for cardiovascular and lung capacity building
Running backwards improves lung capacity and cardiovascular health is enhanced. By introducing retro running in your lifestyle getting early fatigued symptoms are relieved. Forward running requires more energy to burn same number of calories in comparison to running backwards. The loss of vital energy during rigorous forward running requires the runner to either stop or decrease the speed to regain the lost breath.
Running backwards burns calories faster
Dr. Stevenson in his book coined the impact of running backwards. As per the research, 1 lap of running backwards is equivalent to 8 laps of running forward. By looking at the impact, one can fairly decide to add retro running in their workout.
RUNNING BACKWARDS VS RUNNING FORWARD
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Running backwards is mindfulness exercise
As per Harvard research running backwards improves short term memory, balance and coordination. While running backwards your mind is focused on the current body movement and present environment. Thoughts are aligned to stay in the present moment which brings clarity through mindfulness. With so much of distractions around, staying in the present moment is absolutely important to harness creativity and completing regular tasks optimally.
Running backwards add diversity
Running backwards breaks the monotony and adds flavor in your athletic activity. At times your regular sporting activity becomes boring; to overcome the boredom retro running can fill the gap. ‘Change is the only constant’, said by a Greek philosopher Heraclitus perfectly fits in almost every sphere of life. Your running routine is not apart, it requires a bit of spice and change. Add some reverse running and bring a positive change in your fitness and overall athletic performance.
Conclusion
Running backwards with proper technique erase muscle tightness, strengthen knee joints and overcome hip pain through target mobility. Reduce the risk of injury, speed up recovery and run pain free in your regular group runs.
Running backwards giving you so much in less time and effort is just a decision away. Lace up your running shoes and start retro running now. For your ease and better understanding watch our short video tutorial to start your first retro run and enjoy the benefits of running backwards.