NH July2022

SLIM & Trim
The Science of Reverse
Running
Benefits Of
Reverse Running
How to do
Reverse Running
To demonstrate its effectiveness, a
research study conducted by the
University of Milan in 2011 found
that this form of running has a
positive impact on joints. Forward
running involves fewer muscle
fibres which are then subjected to
greater resistance and effort, which
can result in more injuries. Reverse
running, on the other hand,
involves utilising more muscle
fibres that are subjected to less
resistance and effort, mitigating
the chance of injury.
In a separate 2011 study,
researchers found that when a
group of runners ran forward,
they would land on the ground
with the back of their feet. When
they lift their feet off the ground,
they would roll the ball of the
foot. In contrast, when they ran
in reverse or backward, they
would hit the ground with the
front of the foot and move to roll
backwards. The different ways of
“landing” and “take-off” in reverse
running cause the muscles to
fire differently. This meant more
energy was required to go
backwards than needed going
forward; thus, more energy is
burned running in this manner.
Moreover, students at an
American university replaced
their regular workout with a
backward run for 15-45 minutes
three times a week for six weeks.
The results showed that they
lost an additional 2.5 per cent of
their body fat compared to their
regular running regimes.
Reverse running is also a good
option for those who have knee
problems. Another study in
2012 highlighted that running
backwards showed lower impact
on the knees and burned
more calories compared to
conventional running.
If the goal of reverse running is
to improve the results of normal
cardio activities (e.g. running,
cycling, etc.), then running
backwards appears to be the most
effective. Based on the studies
above, we have summarised
some of the key benefits of this
alternative running technique:
• Improved posture: Running
backwards naturally changes
one’s posture as it requires
you to stand upright. This, in
turn, helps correct your posture
during a forward run.
• Improved results for weight loss:
If the reason for your workout
is to lose those extra pounds,
running backwards helps burn
around 30% more calories than
conventional running.
• Reduces injuries: Your knees
and ligaments are less prone to
receiving damage.
• Better performance and
muscle growth: 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
whilst improving endurance
and stamina. Calf muscles,
quadriceps, and shins become
stronger and more balanced.
• It reduces boredom: Running
forward for miles on end can
feel tedious, whereas running
backwards can be fun and
exciting as it adds another
dynamic to your workout.
• Help rehab injuries: Reverse
running can be an effective
strategy for rehabbing groin,
knee joint, hamstring, shin,
low back and hip injuries, just
to name a few. This is due to
differing demands involved
in running backwards versus
forwards — a greater range of
motion at the hip joint, healthy
posture, and greater activation of
particular muscles.
As you reverse run, you should
remember to keep your lower
limbs parallel to the assigned
direction, with your head and
shoulders rotating to maintain
your trajectory. With time, you
will look back less and less as
professional retro runners hardly
ever turn their heads.
However, be careful as it can
be difficult to recover from a
backwards fall. By turning your
head midrun, you can remove this
visual disadvantage. However, do
note that constant head turns can
lead to soreness and tension in
the neck. To ease you in, you can
attempt head rolls, crab walks, or
axes to familiarise yourself with
the movements and limit injury
from potential falls.
Tips for Beginners
1. Keep your chest high/
shoulders back
2. Take small steps – your
steps should be aligned
with your body
3. Pump your arms (set the
rhythm)
4. Be safe:
• Run on even ground and
in less crowded areas
• Be aware of your
surroundings
• Run in intervals (e.g. 30
sec to 1 min backwards, 5
mins forward)
• Run with a friend and
alternate between
forward and backward
running
5. Make sure you warm up,
particularly around the
calves and hamstrings
30 Natural Health * July 2022 VOL 128