The Benefits of Running Backwards 

Why & how it is good for you? 

1. Running backwards gives you a fabulous cardiovascular workout

This 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. And for runners struggling to lose weight – backward running apparently burns a third more calories. 

2. 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.

3. 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.

4. 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.

5. 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? 

6. 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.

7. 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.

8. 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.

What are the disadvantages?

Of course you’re blindsided, but with a sensible approach and a suitable place to run you can cut down your chances of a mishap. Don’t forget running forwards can be just as dangerous, if not more so, because you become more complacent. Serious backward running athletes compensate for lack of vision by customising a hat with mirrors to avoid excessive neck twisting. There is also the inevitable reaction from the passers by, with the odd taunt and gibe, so just be ready to fire back a witty retort or better still ignore them. But then this will not be a new experience for many runners.

Final Word

Backward running will not be suitable for everyone: some of you will just not feel comfortable with the lack of vision and others will have no biomechanical need. There will of course be those who refuse to accept backward running as a legitimate alternative.

Nevertheless, the myriad benefits other than staying free from injury merits its consideration and there really is very little argument against backward running.  The bottom line is the benefit to risk ratio is a lot more favourable than most other sports including running forward.  Don't let ignorance and cynicism stop you from discovering sports panacea.

Just once a week, the long-term benefits could be amazing and this lesser known exercise offers us an opportunity to eschew our blinkered approach to dealing with injuries and embrace something new.

What do you have to lose?  Good luck and once you start, you may never look back again - or should that be forward?

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