Running has always been a popular fitness trend. Now experts are saying running backward can be even more beneficial. This article will discuss how to do it and how it can help you reach your fitness goals.  

How to Reverse Run

It doesn’t take a rocket scientist to figure out how to run backward. But there are a few precautions to take before moving forward. After all, you don’t have eyes in the back of your head. You don’t want to fall or hit anyone.

Reverse running should be performed on a level surface such as an outdoor or indoor track. A treadmill will also work.

If you are using a treadmill, be mindful of your speed. Use the handrail for support. If you go too quickly, you may lose your balance.

Start slowly. Experts recommend adding quick intervals of 30 seconds at a time to your routine. You can go from there to increase your duration and frequency.

Once you get your endurance up, you can test yourself by running backward uphill.

Keep safety in mind. Avoid running on slippery surfaces. Wear supportive running shoes during backward runs.

Benefits of Reverse Running

Prevents Injuries

Running backward is gentler on joints than running forward. It will reduce the risk of joint pain and injury. It is also recommended for people that are rehabbing injuries.

Boosts Performance

Running backward is more physically demanding than running forward. It is similar to running uphill or doing sprints. It boosts stamina and cardiovascular capacity improving your performance in other types of physical activity.

Counters Muscle Imbalance

People often experience muscle imbalances when they exercise due to favoring one side over another. Reverse running allows opposing muscles to develop. It improves body shape and prevents certain muscles from becoming over-developed.

Low Impact on Joints

Running backward is less impactful on your joints than running forward. When you run forward, you fall flat on your feet causing your joints and lower limbs to absorb shock. Running in reverse makes for a softer landing that’s less likely to irritate joints.

Burns More Calories

Research shows that reverse running can burn more calories than traditional running. A study from South Africa found that running backward can burn about 30% more energy than normal running. These findings establish the activity as an ideal weight-loss option.

Improves Posture

Reverse running requires you to maintain good posture. It forces you to stand upright so your spine is supported by your surrounding muscles. It also promotes better balance.

Prevents Boredom and Burnout

Add reverse running to your fitness routine to change things up and avoid boredom and burnout.

Reverse running is a great way to enhance your exercise regimen. It reduces the risk of injury, improves balance, and it’s a great way to burn calories. Will you be adding it to your workout routine?

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