The Ultimate Guide to Reverse Running

Many of us walk on a daily basis – indeed, the act of walking forward has been a specifically homo sapien activity for at least the last 3 million years. But backwards? And what about running in reverse? Sounds crazy! However, reverse running is not just a silly fad as there are a multitude of advantages to moving in the opposite direction.

Dr. Steven Hulme, a chiropractor currently based in the Oxfordshire area of the UK, explains that “doing things both [backwards and forwards] helps to balance [us] neurologically in terms of our brain but also in terms of our muscles. One of the things the body likes is balance and when we do the same thing all the time sometimes it can bring about imbalance and this can actually present some issues.”

Experiencing knee or lower limb joint pain? Got shaky balance? In a fitness rut? Retro walking, as walking backwards is known in academic circles, has been known to help all of the above. And reverse running can up the ante even more – keep reading to find out how to safely explore this technique!

4 Benefits of moving backwards

Breaks plateaus

Training your body to do something different helps to bust through fitness plateaus as well as prevent burn out or boredom. A dorsiflexion of the foot muscles is required to keep your toes off the ground when you run or walk backwards, as opposed to the traditional way where the calf and soleus muscles, along with the plantaris muscle in the foot, create a forward plantar flexion.

“Walking backwards requires a larger activation of the muscle which is at the front of the leg called the tibialis anterior because now you’re pushing off with that muscle,” Hulme explains.

Because of this, according to the American College of Sports Medicine (ACSM), reverse walking burns almost 40% more calories per minute than walking at a brisk, normal, forward-facing pace. This is a fantastic way to increase the intensity of your workouts and break past fitness ruts.

Reduces knee pain

Studies show that moving in reverse puts less pressure on the knee joint and kneecaps while also strengthening the quadriceps, which help support the knees. This may ease knee pain from illnesses like knee osteoarthritis and injuries like runner’s knee.

“When it comes to knee pain,” Hulme asserts, “the quads are the most common muscle to become weak and they’re also the most common muscle that [when] strengthened, really helps to reduce knee pain.”

This may explain why walking backward on a treadmill is one of many techniques physical therapists use in their rehabilitation programs for patients experiencing knee pain.

Improves balance

Moving backward has been shown to improve the gait, walking speed, and balance of participants, especially after an injury or illness. A recent study from Kaohsiung Medical University revealed that people recovering from a stroke who walked backward on a treadmill for 30 minutes, three times a week, had better balance, increased walking speed, and improved cardiorespiratory fitness in just 4 weeks.

“This makes sense because the most common direction you’re going to fall if you are going to fall, is going to be backwards,” Hulme adds. “By strengthening the muscles in the back, by practicing going in that direction, [you’ll have] more control when you’re actually trying to balance your body [during a fall].”

Increases cardiovascular fitness

While it’s no secret that running is one of the most efficient forms of cardiovascular exercise, it seems that running backward also packs a potent punch. One study done on a group of female university college students showed that after completing a 6 week backward walking and running training program, they had less body fat and better cardiorespiratory fitness. Reverse running helps to strengthen your heart and lungs, allowing them to provide oxygen to your body more effectively during exercise.

How to start reverse running

Start simple

Before venturing outside, start on a treadmill, holding the handrails and setting the speed to slow. As you become more familiar with the motions, take up the speed, increase the incline and let go of the handles. Don’t try running right away but instead begin walking backward for up to 5 minutes several times a week.

Step up your time

When you’re ready, try a 20-minute jog, with five of those minutes moving in reverse. As your body gets used to the motion, you can bump up the time and pace. Or alternate between retro-running and running forward for two minutes each. Backward runners not only improve their cardiovascular system and enhance blood oxygenation, but the increased effort required to run backwards also builds up their speed and stamina.

Keep it safe

If you’d prefer to run backward outside, go with a buddy who can act as your eyes, preventing you from running into objects, other people, potholes, etc. Take a familiar route that has few potential obstacles. An outdoor track is a perfect place. However, anyone with preexisting musculoskeletal conditions should consult their doctor or work with a trainer when attempting retro running.

Get Creative

If you want to increase the challenge of walking backwards, but aren’t ready to try running yet, consider pulling a sled behind you.

“You should be able to walk backwards with a weight for ten minutes, so that’s what you want to aim for,” says Hulme, “As you get more comfortable, you can extend the time or challenge yourself at different speeds and inclines. The extra resistance will lead to greater muscle activation.”

Another challenge worth working up to is retro running uphill. This is definitely an advanced move that should also be done with a trusted partner who is running beside you forwards but why not switch off and then you can both get the benefits?

Regardless of how you get started, don’t be afraid to try this trend if you want to strengthen your joints or level up if you’ve been in a fitness rut. Just preview your route if you’re going outside and bring a pal. If you are on treadmill, remember those handlebars are your friend! “The better you walk backwards, the more protected you’re going to be walking forwards,” Dr. Hulme states. Just goes to show how doing things differently can allow us to harvest a bounty of benefits!