How do you run backwards?
Practicing rolling and exercising force backwards with your arms through various exercises such as crab walking or axes can help stop damage or injury from falls. Today, retro running is an established discipline, thanks to some teams of scientists who have ascertained the validity of the practice in safety.
Quality of retro running
Running backwards is a very good option for runners who are passionate but have knee problems: a further study in 2012 showed that running backwards detects a lower impact on the knees and burns more calories at a given rate. Students at an American university who replaced their normal workout with a backward run for 15-45 minutes three times a week for six weeks lost 2.5 percent of their body fat.
7 benefits of retro running
- Improves posture: Running backwards leads to a natural change of posture: running backwards will require you to stand more upright, correcting your posture during the forward run.
- Better oxygenation: 84% VO2 in backward running vs. 60% VO2 in forward running;
- Better results for losing weight: If the reason for your workout is to lose the extra pounds, then retro-running is the fitness regime you were looking for: running backwards helps burn about 30% more calories than running forward. So, running backwards has great effects in burning calories.
- Reduces impact with the ground and related injuries (knee, ligaments)
- Better performance: When running backwards, more effort is needed in terms of movement, as it is more difficult to move from one point to another. This increases cardiovascular efficiency and improves endurance
- It reduces boredom: running for long miles can be a tedious activity. Adding running backwards to your routine is fun and exciting: you will have health benefits and your mind will be busy throughout the running session.
- Muscle Growth: Running backwards not only strengthens your muscles, but makes calf muscles, quadriceps and shins more balanced as you reach greater muscle strength.
Use SKILLMILL to experience cardio training at its most powerful
The athlete trains by pulling on the straps and holding on to the rings and walking backwards.