This page looks at the benefits & risks of running backwards. This is an advanced conditioning and stretching exercise. Running backwards is also known as retro running, reverse running, backward running, etc.
Always start slow when learning how to run backwards in order to reduce the potential for falling and to better understand the different mechanics used in this style of running! Experts recommend that runners should start by learning how to walk backwards and then eventually progress to a slow backward jog (after they can properly handle walking backwards). Also consider trying this first in a location (i.e. dojo) where there are padded mats and thus something to help to reduce the impact of a potential fall. In addition, experts suggest that runners should try backwards running on flat surfaces (i.e. a high school track) that does not contain any obstacles, bumps, holes, etc.
All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. For additional stretches and exercises, please visit the main Martial Arts Physical Fitness section.
Benefits
- This exercise helps to stretch a runner’s hamstrings, calves and glutes.
- Retro running enhances overall body coordination.
- It helps with improved balance training and agility.
- It adds greater training variety and thus reduces the potential for exercise boredom.
- This exercise activates different muscles versus those used in “traditional” running.
- This activity is a solid cardio routine because it utilizes muscles that are less used to exercise and/or this type of exercise.
Risks
- There is a greater risk of falling down as the runner has reduced backwards vision. To reduce the potential for injuries, many martial artists practice martial arts falling techniques such as a backwards breakfall, side breakfall and backwards roll.
- It is hard to transition from backwards running to forward running without stopping. Again there is the risk of potential falls during these transitions.
Instructional Video for Retro Running (Running Backwards)
Reference Sources
- Wikipedia, Backward Running, https://en.wikipedia.org/wiki/Backward_running