Experts Suggest Running Backward Is More Beneficial Than Normal Running

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Running has always had its perks, including improving physical fitness and capabilities. However, many athletes like to get creative with pushing their bodies. Running backward, also known as retro running, has become popular. Word on the street is that it may hold a candle to forward running and, in fact, even surpass it. 

Can You Run Backwards?

When discussing backward running, one of the main questions is, “Is that even possible?” You’d be amazed at the people who can do it. Boxers and other people working on their foot speed adopt this type of training, and casual runners also like to use it occasionally. 

According to the Guinness World of Records, the fastest one-mile run backward was a little over five minutes by Christian Roberto López Rodríguez in February 2023. There was also a world record for the fastest backward marathon, which was under four hours in October 2004. 

Dip your toes into the world of backward running. And if you feel a little silly the first time around, here’s a secret— almost everyone is as self-conscious as you are. They’re unsure what to do even if they seem to know what they’re doing, so don’t be afraid to be a beginner.  

Backward Running Benefits

Backward running has an edge over regular running due to its numerous benefits. That said, you don’t have to give up moving forward. Just consider adding the variation every once in a while. 

1. Better Agility

Running is already ideal for improving agility, but you can find better performance in the backward version. A study finds it can improve sprint performance in the long run, which is ideal if you want to improve your agility and speed when running. 

These findings stem from performing running sessions on the treadmill for about eight weeks. You may discover different results, but it’s worth the shot to invest in your agility. People who want to raise the bar on their countermovement jump can also use backward running. 

2. Stronger Lower Body

Everyone knows the struggle of running uphill, but downhill is also painful. Regular frontward movement can strain your quads and create knee pain since you have to control your motion and make sure you don’t roll over backward.

Learning to run backward eases the pressure on your lower body. It conditions your strength to avoid the negatives regular running would make. Just remember to practice before moonwalking down a slope. 

3. Improved Balance

The world would be a better place if you never tripped or fell. Unfortunately, some people just lack control over their balance. Luckily, another study found that walking backward on a treadmill can increase balance and eventually improve overall speed. 

While regular running helps you get used to natural movement, it’s still a different story to attain the proper stability. Going retro just allows you to work on your spatial awareness.

4. Weight Loss

One reason people love running is that it’s such a simple way to improve their metabolism and lose weight. However, you’d be surprised to know that retro walking leads to a higher BMI decrease in overweight and obese young adults.

The study had participants retro walk on the treadmill four times a week for about two months. The lower BMI even reduces C-reactive protein levels, meaning less internal inflammation. 

5. Regulated Blood Pressure

The study mentioned above also found that backward running lowers your overall blood pressure. It comes as no surprise, as running backward does require a little more oxygen and energy. You can use this perk to improve your stamina and endurance when performing different physical activities. It’s also just great news for your cardiovascular health. 

6. Less Boredom

Running forward has its boring moments, especially when you’re already used to it anyway. Adding the challenge of having to go through the same course backward provides an element of excitement. Will you be able to do it without stumbling? Can you make a Guinness World Record? Only you can answer. 

How to Get Used to Running Backward

Running backward has several advantages, but it’s natural to have a little trouble with it when you start. Here are tips on being a retro running pro. 

1. Pick a Time You’re Fully Awake

Some people are divided on whether running is for the early birds or the night owls. Morning runs promote early melatonin release and help you sleep better in the evenings. It would also improve visibility. Meanwhile, other people like to use these sprints to wind down. Just pick a time you feel fully awake to avoid grogginess from impeding your retro runs. 

2. Warm Yourself Up

Backward running is not for the faint of heart or body. Bones start to break down faster when you hit 50 years old, and you have to avoid straining your joints in the process. Try out different mobility drills to warm and wake up your body. Even a couple minutes of regular running can make all the difference in your session.

3. Listen to Music

Running forward to music is a great boost. Adopt the same mechanic when you’re learning to run backward as well. EDM songs typically have no lyrics, allowing you to focus on the instruments and time it with your steps. Make sure you only do this in a controlled environment to stay aware of any dangers that would come your way. 

4. Use the Treadmill First

As fun as backward running is in public, try the treadmill first. Most of the studies above were conducted while walking on a good old rowing machine. Remember to hold onto the handrails for support and to keep the speed slow at first. You can gradually increase it once you feel more comfortable with the movement. 

5. Pick Lightweight Shoes

Lightweight shoes are always best for running, but they’re especially accommodating with first-time retro movement. You get to focus more on your actual form and steps without having to worry about how heavy your footwear is. 

6. Practice, Practice, Practice

Practice makes perfect, and the same goes for running backward. It takes time to get the hang of it, but it’s incredibly fulfilling once you master it. Create your own personal records and reap its advantages for your body. 

Swap Forward for Backward

Running backward has its own set of benefits that make it more viable than your typical forward sprints, from increasing your balance control to decreasing overall boredom. Use it in your routine from time to time and have fun with your physical fitness.