Have you ever seen someone running backwards at the track or on a treadmill and thought “why the heck are they doing that?!”? Backwards running – also sometimes called “retro running” – may look unconventional, but does actually have some research behind it supporting some benefits.
While most recreational runners or athletes don’t have to incorporate backwards running into their routine, some may find it helpful for their goals. In fact, it may lead to increased muscle activity, sports specific benefits, and less impact on the knee joint. As a coach, I believe it can be used strategically for certain athletes but needs to be individualized based on their training goals and plan.
Let’s dive in!
Disclaimer: This post was written by Chrissy Carroll, RRCA Running Coach and ACSM Certified Personal Trainer. It is for informational purposes only and should not be construed as individual training advice. Consult a doctor prior to starting any new exercise routine.
Benefits of Running Backwards
There is quite a bit of research out there on backwards running – here are the highlights showcasing some key benefits:
Engages muscles differently: Research suggests that backwards running increases muscle activity in the lower limb muscles compared to forward running. It also has a higher proportion of isometric and concentric contractions. These factors may lead to improved lower body strength and power when backwards running is used strategically in a training program.
May improve forward running economy: A 2016 study in the Journal of Strength and Conditioning Research examined the effects of a backward running program (5-week familiarization, then 5 weeks of more intense training) in highly trained male runners. They found the program increased forward running economy (aka how efficiently the body runs) by 2.54%.
May help with sports performance: A 2022 study in the Journal of Sports Sciences found that incorporating backwards running into youth soccer training led to improved performance measures, including sprinting, change of direction, and jumping. This was a cool study because they compared it to a control group who just did the standard soccer training, and found the group with the backwards running had better results.
Similarly, a 2020 study in the Journal of Strength and Conditioning Researchfound that backwards running training (compared to forward running training) led to greater improvements in 10-m and 20-m sprint performance, as well as improved countermovement jump height, in adolescent male athletes.
However, not every study has found these results – another 2020 study in preadolescents did not find benefits on 20-m sprint performance when adding backward running sprints to a warmup. However, they did find favorable effects at the 10-20m portion of the sprint.
Possibly useful in those with knee issues – Older research in The Journal of orthopaedic and sports physical therapy and in the Journal of Biomechanicshas shown that backwards running has significantly less power, work, and compression forces occurring at the knee. In situations where there are knee issues, physical therapists may incorporate some backwards running into the protocol to retain some of the running fitness while putting less pressure on that joint.
[Note – if you are concerned about your knees, you may be interested in reading more about joint health tips for runners.]May enhance mental health: Exercise is known to enhance BDNF – brain derived neurotropic factor. While not proven by research yet, there is a school of thought that exercises which require more mental attention, like trail running or backwards running, may lead to increased levels of BDNF compared to something like road running where you can zone out a bit. With backwards running, your brain is more engaged in the activity. Again, not proven yet, but an interesting postulation.
How to Start Backwards Running
Not everyone needs to include backwards running in their workout routine. In fact, I’d argue that most recreational runners probably don’t need to worry about this (especially if it’s already a challenge to stick to your regular training routine).
However, if you read the benefits above and think it may help with your particular goals, it could be worth incorporating a little into your weekly routine. Here are some tips for getting started:
- Consider incorporating backwards running into your warmup. This is an easy way to get started with it and may be useful particularly before a track workout. My husband – a long time track and field athlete – incorporates backwards running into all his track warmups. (Anecdotal n=1, I realize, haha – but figured I’d note it!).
- Run on an even, flat surface. A paved path or a track are good places to start. A treadmill can be used, but you should make sure you’re comfortable with the motion first and always wear the safety clip in case you stumble.
- Peek over your shoulder as needed. You obviously need to keep an eye on where you’re going, so if you’re backwards running outdoors, be sure to periodically peek over your shoulder. This will help ensure you don’t go off the track or path. Don’t look too frequently, though, or you could strain your neck/shoulder. Try to switch the directions that you peek over each time.
- Keep good form. Engage your core, maintain balance, and avoid leaning too far forwards or backwards. Keep your arms close to your body and let them swing in a way that feels natural.
- Start slow. If you’re new to backwards running, don’t jump into trying to sprint. Start slow and get used to the motion.
- Keep in mind your overall training goals. Don’t skip other key workouts solely for the sake of doing backwards running. For example, you would never want to switch to all backwards running if you’re going to be forward running in a road race – your body needs the race- or sport-specific stimulus. But using it as part of some workouts or warms ups may be beneficial. Think maybe 10-15 minutes as part of a workout a couple times a week, rather than doing tons of mileage backwards.
The Bottom Line
So should you start running backwards? The answer, like most things in fitness, is it depends! If you think it will help with your overall training goals, and you have time to incorporate some backwards running, by all means, add it in. However, always keep in mind the big picture of your training plan and what you’re hoping to accomplish.
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