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The Benefits of running backwards - why and how it is good for you?
Running backwards gives you a fabulous cardiovascular workout. The exercise brings into play more muscle groups, especially the quadriceps and because the feet hit the ground more quickly than in forward running more energy is expended to propel the body. Research by the University of Oregon showed that you have to maintain only 80 percent of your forward-running speed for the same amount of effort. Whilst other studies have shown that VO2 (oxygen consumption) and heart rate significantly increase during backward running. It is therefore unsurprising when people claim that running backwards for just one lap could be equivalent to up to six laps of forward running. Think of the time you could save! There is more good news for runners struggling to lose weight – backward running apparently burns a third more calories.
Backward running restores a balance to the lower leg muscles. Performing the same action repeatedly i.e. running forwards, without some effort to oppose it, means we are stressing the same area of the body and building up a dangerous imbalance, until it inevitably breaks down. Bear in mind that many runners with chronic knee problems demonstrate over tight hamstrings and weak quadriceps. Therefore, by reversing the action and running backward we are in effect performing a much needed counteraction
Reduce the risk of injury by restoring balance to your lower legs. Further reasons are a change in the lower extremity kinetics and the introduction of a toe to heel foot strike. For the majority of forward runners, the heel hits the ground first and the knees act as the reluctant shock absorbers. However, going backwards the force related trauma is minimised. Sort out the imbalance and integrate into our running a more favourable running style and we could be on our way to a less injury prone life.
Knee rehabilitative exercise - backwards running is the perfect knee rehabilitative exercise because it can maintain an athlete’s cardiovascular fitness levels whilst minimising the impact at the knee joint (see above). Furthermore, backward running develops muscles along the sides of the knee and this actually strengthens the knees over time. Other conditions that could respond well to backward running include shin splints and muscle sprains to the lower back, groin and hamstrings
Improving your balance and peripheral vision - running without the reliance on sight develops other senses, especially hearing whilst improving your balance and peripheral vision. There may also be an increase in proprioception (the body’s ability to sense movement within joints and joint position). Is backward running the ultimate wobble board?
Backward running gives your abs a workout. When you run forward, your lower back takes most of the load, but turning around creates a nice reaction for your abdominal muscles whilst the lower back gets some respite
A more erect posture - You run with your shoulders drawn back and your back will be straight. Compare this to the slightly slumped posture and protruding abdomen often observed in runners. Studies have also shown that over time backward running can lead to realigned vertebrae and relieve pressure on the nerves.  This is because the back is in partial extension when we run backwards. Partial extension is one of the six basic human postures but it is hardly ever practised unless we habitually have a good stretch by leaning back, but even then it’s momentary. The longer we run backwards, the greater the benefits. As with our lower body, we have spent far too long moving in one direction and whatever we do we are usually hunched forward. May not be an issue now, but it will be as you get older.
IT'S FUN, the perfect psychological lift for anyone in the running doldrums and adds an exciting, varied element to your workout, especially when performed in a group. Perhaps half way through your next ten mile training run, why not turn around and run backwards (provided it’s somewhere safe) for one minute.

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Reverse running

But why do people run backward?

Take a look at these 7 benefits

1. You can still run while you are injured
   There is nothing worse than knowing you can’t (or shouldn’t) run because of pain in an area of your body. But backward running can be done whether you have a groin, hamstring, knee, Achilles’ tendon, or ankle injury. You can also continue to run if you have back pain or shin splints.
2. You will improve your muscular balance
   Running backward will strengthen the opposing muscle groups that you normally work when running forward. Forward running puts a lot of pressure on the hamstrings and knees. Backward running will strengthen your calves, quads and shins to balance your muscular strength.
3. You burn more calories
   It has been said that taking 100 steps backward is the same as taking 1,000 steps forward, and that going backward burns a fifth more calories than running forward. Not only is this great to enhance weight loss, but for those who are busy, going backward burns more calories in a shorter period of time. This gives everyone the chance to work out, no matter how hectic your schedule.
4. Improved leg speed and better performance
   Running backward requires more effort in terms of movement because it is more difficult to move from one point to another. This effort also results in greater cardiovascular efficiency and increased stamina. Because of this, running backward may help improve your times when you’re running forward.
5. You posture will improve: many runners will slouch, drop their head, and lean too far forward. This is especially true when runners are tired, and often results in lower back pain. But with backward running, you will naturally keep your back straight as you move. The added benefit to running with straighter posture? You will work your core abdominal muscles as well.
6. Your senses will be heightened
   Since you can’t see what is in front of you, it is important to use your other senses to help navigate. By running backward, your sense of hearing and your peripheral vision will become more acute.
7. You will have fun
   You might get some strange looks, but mixing up your running will add variety and excitement to your regular routine.

Risks involved when running backward

Even though there are many good reasons to run backward, there are also risks that you should be aware of. The most obvious problem is that you can’t see what potentially dangerous objects are in your path. You can turn your head to look over your shoulder, but this will slow you down and may strain your neck. Some of the most prevalent dangers are tripping, stepping into a hole, and running into stationary objects such as signs or parked cars.
However, you shouldn’t let these risks stop you. To go about trying backward running yourself, follow these 3 simple rules:

1. Start somewhere safe, like a track
   This is a good idea for several reasons. Tracks are usually well maintained so there won’t be rocks, tree limbs or holes for you to stumble over. They are out of traffic and generally aren’t crowded. They also have painted lanes so you don’t have to look over your shoulder to see where you are going. You can just follow the lines.
2. Start off by walking
   Because backward movement has a completely different feel than forward motion, you want to become familiar with the activity before you really get going. Once you feel comfortable, start with slow, short runs. If you get tired of going around the track, see if you can find someone who would be willing to guide you, either on foot or on a bike, and warn you of potential dangers.
3. Watch your form
   You don’t want to have too much bend in your knee, but should keep your feet straight or in a stretched position. You will naturally land on your toes. Also, don’t lean too far back or you’ll throw your balance off and fall over.

The benefits to running backward are abundant. If you incorporate backward running into your regular routine, you will lessen the stress on the body that forward running causes and you will keep your workouts fresh and exciting.

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