I love including segments of backward running in my workouts: about 100 feet forward running, and then 100 feet backwards, and I do this for as long as me and my dog can stand it! According to RunAddicts.net, running 100 steps backward is the same as running 1,000 steps forward, and that going backward burns a fifth more calories than running forward!
Other benefits to running backward:
You can still run while you are injured: backward running can be done whether you have a groin, hamstring, knee, Achilles’ tendon, or ankle injury. You can also continue to run if you have back pain or shin splints.
Your posture will improve: many runners will slouch, drop their head, and lean too far forward. This is especially true when runners are tired, and often results in lower back pain. But with backward running, you will naturally keep your back straight as you move. The added benefit to running with straighter posture? You will work your core abdominal muscles as well.
You will improve your muscular balance: running backward will strengthen the opposing muscle groups that you normally work when running forward. Forward running puts a lot of pressure on the hamstrings and knees. Backward running will strengthen your calves, quads and shins to balance your muscular strength.
Let me know if you try this! I’m pretty excited with the results, and I have fun doing it 🙂 Especially with the right playlist!!