Whether you’re trapped in an endless cycle of niggles and injuries or struggling to make significant improvements in your performances, or if you’ve exhausted the usual suspects for a solution, where do you turn next? Well, it could just be that your running is too one-directional and the answer may be as simple as turning around and running backwards.

It may sound like a daft thing to do, but taken seriously backward running can be a potent weapon in your training and research has shown that it has massive potential in areas of fitness, well-being and rehabilitation. If you’re looking to reduce the risk of injury, a stronger, more balanced lower body, a challenging workout, better posture or an exercise to aid rehabilitation, backward running could be for you. In fact, it could be the missing link. 

Backward running, also known as retro-running and reverse running, is gaining credence as a super-exercise for its ability to turn mediocre sportsmen and women into outstanding athletes. Even based on just a few runs, some of the benefits (tougher workout, gentler running style, fun) will quickly become apparent. These observations are indisputable and just getting out there and trying it for yourself will dispel many of your prejudices, so long as you can think beyond the negative connotations. In fact, many sport therapists will prescribe drills in backward walking and running for patients rehabilitating from knee problems and other lower limb injuries. Elite athletes, particularly sprinters, also utilise backward running in their training. Yet, the exercise remains completely off the radar for the rest of us, until now…

Here are two quotes from qualified experts: 

Mitchell Phillips a Performance Analyst at StrideUK: “Walking or running backwards covers a multitude of benefits. It is a great way to cool down; it helps improve balance and promotes better neuromuscular efficiency i.e. coordination and stabilisation.  It is the perfect remedy to help cure the frequent deficiency between anterior and posterior chain muscle groups i.e. the hamstrings/calves and quads. This switch in movement also helps the bodies antagonistic (opposing) muscles function like the agonistic (contracting) muscles. Overall, backward running will produce a far better relationship between your muscles and help deliver more power... safely.”

Gary Gray, Physical Therapist, who has prescribed backward walking and running to his patients for over twenty years: “The great thing about backward running is that it’s truly a "cross training" exercise for forward running. Doing the opposite for many activities does not feed the benefit of the original activity but because of the unique features of backward running, if integrated appropriately can significantly enhance your ability to move forward.”

Give it a go and see for yourself.

James Bamber