Backward running can be useful when playing sports, but this is not the only time it's beneficial. You can run backward to add variety to your workout programs. During training, you can cover great distance running backward or use it in shorter distances to improve your sprinting pace. Another benefit of changing the direction in which you run is a reduction in overuse injuries to your leg muscles and joints.
Sprints
You can increase the speed of your backward running with sprint drills. You will need eight sport cones placed in a line at a distance of 5 yards apart. To start the drill, stand at the second cone facing cones three through eight. You will backward run as fast as you can to cone number one and then run forward to cone number three. This pattern continues as you run backward one cone and forward two cones until you reach the end of your cones. You can complete this drill one to three times.
Treadmill
You can practice your backward running on a treadmill. The more you practice running backward, the faster your speed and the better your balance. A treadmill provides a safe alternative to outdoor backward running as you do not have to worry about changes in terrain or running into objects such as trees, parked cars or benches. Begin by holding on the support rails of the treadmill and then progress to walking without balance support.
Outdoor
When you are ready to improve your outdoor, backward running speed, a safe place to practice is on an athletic track. "Run the Planet," a resource for runners, suggests running backward one time around a 400 m track. After you complete your lap, jump in place a few times before running one lap forward. After you complete your lap, jump and run one lap backward. If you choose to run for 20 to 30 minutes, continue to alternate backward and forward running as you increase the speed of your backward run and recover during the forward run.
Stride
One of the ways you can increase the speed of your backward running is to increase the length of your stride. Alan W. Arata, Ph.D., in November 2000 studied the differences in speed between forward and backward running. Dr. Arata's results showed a greater range of motion in the legs with forward running, which equaled a faster running speed. Since your backward range of motion is less, you take more steps to cover the same distance than you would running forward. Instead of adding more steps into your running, you can increase your speed by extending the length of your stride. You can do this through practice and also by incorporating leg flexibility exercises into your workout sessions. Stretch the back of your leg by placing your foot on a low step, straightening your leg and folding your body forward over your leg. Stretch the front of your leg by bending your knee, raising your foot behind your body and holding onto your ankle with your hand.
References
- American Council on Exercise: "Certified News": Tennis Everyone? Growing Participation Means Growing Opportunity for Fitness Professionals; Fabio Comana, MS.; March 2011
- Run the Planet: History of Backward Running
- University of Oregon: Kinematic Comparison of High Speed Backward and Forward Running; Alan W. Arata, PhD.; November 2000
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