How to Run Backwards

For a starting point, the basic technique is to keep your shoulders over your feet, hold your arms close and low to the body, push off from the balls of your feet and avoid lifting your feet too far off the ground i.e. skim the surface and letting your heels very slightly kiss the ground.

Try it! The first thing you will notice is that you’re hitting the ground with a toe to heel foot strike, with an increased stride rate and decreased stride length. The motion will feel smoother and less jarring and you will be running taller with a healthier posture.

Once you grow confident, you can start to lengthen your stride and add some speed.

Beginners Guide to Backward Running - you’ll never look forward again  

Running backwards for the first time will feel awkward, but be patient. Remember to make small, delicate strides at first, perhaps walking backwards until you’re more at ease. Backward running will also wake up muscles you never new existed and leave you more tired than expected so make sure you allow plenty of time for recovery between sessions.  You will need 4 - 5 attempts to start to feel confident. 

Choose a safe venue that is flat, wide and has a soft running surface, free from potholes, bumps and obstacles. A field, park or beach (at low tide) is ideal, as is an athletics track, but run on the outside lane to avoid upsetting other runners. This also makes it easier to negotiate the bends.

Find a partner. If you struggle to find anywhere suitable, then run with a partner and take turns to run backwards. You may also want to wear some protection e.g. elbow and wrist pads, cycling helmet.

Walk the course first to check for potential hazards and pick out markers on your route so you know where you are.