When you run backwards, you move forward by putting one foot behind the other. Dont worry, backwards running does move your fitness forward and it can also help lessen the pain of runners knee.
Running backwards burns three to five times more calories than running forward, and research shows that running one lap of a 400-metre track backwards provides the fitness equivalent of running six laps forward.
I started doing more extensive research on backwards running when a client of mine became curious about his two-minute backward running session on the treadmill. I included the drill into his workout to challenge his balance since running forward causes him too much pain. (A 2012 physiotherapy study from the University of Cardiff found backwards running caused less impact to the knees and, in some athletes, decreased the pain of runners knee.)
He thought there might be more to the subject and he was right. To my surprise, I discovered that backwards running, which is also known as "retro" or "reverse" running, is extremely popular in both Europe and Japan. World records date to 1883 and races range from 50 yards to 24-hour races.
The U.K. Backward Run, for example, is a one-mile race in Heaton Park, Manchester. The record time of six minutes, 58 seconds has stood for two years and is held by Garret Doherty.
Karl Twomey, 39, completed the 2011 London Marathon in 4:16.00 and he ran the entire 42.2 kilometres backwards. Now an advocate for the niche sport, Towmey wasnt drawn to backwards running for the health benefits. He wanted to put himself in as much pain as he could as an additional challenge to raise money for cancer. In the process he discovered how much he enjoyed it and claims its the reason he continues to run injury free.
Sports doctors have prescribed backwards running, in small doses, since the 70s to help rehabilitate knees and other injuries. Studies have shown that the benefits include:
Despite the claims online at "100 reasons why you should try running backwards," Im still not convinced I would want to train or race backwards. But I now have more reasons why I will continue to use it as a fantastic rehab tool and my clients will be adding a few more minutes of backwards running into their warm up routines.
If you are interested in trying to run backwards, here are a few tips for a safe start:
Kristina Bangma is a coach, personal trainer and writer with a love of riding and racing. Email questions to [email protected].
