Walking and running backward, also often known as reverse walking, backward running, or reverse runningis an increasingly fashionable training method. It consists of fixing the orientation of the racethis to be able to avoid monotony and promote the activation of other muscles. Today we show you the advantages of walking and jogging backwards to encourage you to try it.
Contrary to popular belief, this sort of practice doesn’t pose much danger to the runner. The danger of falling is low and, when you get used to it, you learn what to do in case one happens. When you are on the lookout for a distinct solution to practice running.
Why try backward running?
The primary reason runners try backward running is to differ the type of their training. Monotony could make you lose interest in any sport, so you could want to incorporate variations to motivate you to learn latest techniques.
But that’s not all. As we are going to see below, there are multiple advantages of walking and jogging backward. We’ve got divided them into two: physical and mental. We advance you that marching backward gives you higher balance, and coordination, reduces injuries, and prompts latest muscles in your lower trunk.
You don’t must do very long runs to get the advantages. You’ll be able to even try what’s often known as mixed running. You’ll be able to practice it on a running track, on a treadmill, or in open spaces. The chances are varied.
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Physical advantages
As you’ll expect, the extent of difficulty of running and walking backwards is bigger than walking forwards. Although the walking speed and intensity are lower, the advantages are equal and even superior to those of conventional walking. Let’s take a take a look at its major physical advantages.
Improve your strength and power
An article published in The Journal of Strength and Conditioning Research in 2020 compared strength, speed, and power values in athletes training forwards and backwards. After 8 weeks, the outcomes suggest that the backward gait variant may be very useful for improving concentric power and strength.
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Increases metabolic cost
That is indicated by a study published within the European Journal of Applied Physiology in 2020. Metabolic cost is the quantity of energy demanded by the body when doing an activity.
The outcomes of the study suggest that running and walking backwards demand more energy than walking forwards. The fee may be as much as 35% higher, especially on steeper slopes.
Reduces running injuries
Research published in Sports Medicine in 2018 points to the undeniable fact that runners who include backward walking sessions have lower risks of injury.
But that’s not all, it also indicates that it may be used as rehabilitation therapy after sports trauma to the lower trunk. Undoubtedly, one in all the advantages of walking and jogging backwards that athletes shouldn’t ignore.
Reduces impact on the knees
Along the identical lines as above, backwards running has been shown to scale back compression of the patellofemoral joint. That is one in all the major catalysts for patellofemoral injury, something common in athletes.
Improves your cardiorespiratory function
At the identical time, and even though it may not seem so, the advantages of walking and jogging backwards are also perceived on the cardiorespiratory level. That is indicated by a study published within the International Journar of Sports Medicine in 2005. It’s also useful for improving body composition.
These are the major physical advantages of running backwards. After all, you furthermore mght get muscular improvements. For instance, running uphill prompts gluteal and biceps femoris muscles that don’t play a serious role in conventional running.
Mental advantages
Other than the physical advantages, there are also other reasons to incorporate backward running in your workouts. Those you receive on a mental level are as follows:
- Improves your balance and coordination.
- It helps regulate your spatial sense.
- It prepares you to anticipate the unexpected.
- It takes you out of your comfort zone.
- It sharpens all of your senses, from touch to hearing.
- Gives you greater awareness of your body mass.
- Improves your overall mood.
- Helps you discover other skills and talents.
The more you train under this modality, the greater the advantages on this sense. After all, the primary steps are probably the most difficult, so these is not going to be as evident in the primary few weeks. To assist you to master it, listed here are some suggestions for beginners.
What to remember to start out practicing it?
Although we mentioned originally that the chance of falling will not be so great, that is true to the extent that you simply are alert throughout the training. Also, so long as your training is progressive and also you avoid exceeding the walking speed when you’re not yet experienced enough. Follow the following tips when practicing:
- Try it on a treadmill: it’s the perfect solution to start, partly since you don’t get any obstacles in the way in which. Try walking before running and use the side rails if walking in the wrong way destabilizes your sense of balance.
- Go slow: that is a very powerful trick for beginners to follow. You can not pretend to march like an athlete who has been doing it for years. It’s essential to learn technique, balance, and sensory skills before you would like to increase your running speed.
- Plan short distances: if you start outdoors, run short distances. You’ll be able to start with 10-20 meters, which you’ll alternate with a forward march. Select terrain with as few obstacles in the way in which as possible.
- Avoid downhills: Downhills are probably the most difficult challenge for a backward runner, even for professionals. The danger of falling may be very high, especially when you don’t know the technique. It’s higher to remain on flat terrain or, higher yet, with a certain degree of slope inclination.
Keeping your back straight, adjusting your head rotation to avoid neck strain, stretching before and after each workout, taking note of your hand movements, and planning the way to land in case of a fall are also a part of your preparation.
Landing will not be difficult, although that is something you need to practice. You should utilize your hands and buttocks to avoid hitting your back and head and, considering that the gait is slow, you shouldn’t have any major problems. Practice makes perfectso the more you train the more adept you’ll turn out to be at this running variation.
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