by Matt Weik, BS, CSCS, CPT, CSN
Backward running is a training method that has been growing in popularity over the last few years. It includes running in reverse (slow jog), with the natural focus being on establishing leg stamina as well as muscle mass endurance to assist enhance running performance.
This can be especially advantageous for runners wanting to boost their sprint speed, which, in turn, will assist them not only in short distances however likewise over longer distances.
While you may feel strange running backward, you may like the benefits that can be gained from it.
Disclaimer: You ought to always speak to your physician before starting or engaging Camiseta Selección de fútbol de Francia in any type of exercise program to guarantee you are healthy sufficient to do so.
What is Backward Running?
Backward running is a variation of typical running, with a small variance. When you run normally, your feet will hit the ground in front of your body. When you run backward, they will land behind your body.
Want something even much more challenging? The advanced version of this exercise is running uphill backward. The primary function of backward running is to enhance the performance of athletes in different sports such as football, baseball, soccer, etc. It likewise assists in improving speed as well as agility.
What are the benefits of Backward Running?
Recently, researchers at the university of Milan as well as the university of Cardiff have discovered that going backward running may really have some hidden benefits that many people are uninformed of.
The team discovered that backward running applies less pressure on the joints than routine running, which assists decrease the danger of knee injuries.
Another research study showed that this seemingly bizarre pattern might really shed much Camiseta FC Porto more calories than conventional running, with participants losing an typical of 2.5% of their body fat over the program of the study.
Fitness professionals specify that backward running can assist to enhance posture as well as boost muscle mass strength. It’s been discovered to utilize 30% much more energy than conventional ahead running — offering a much better workout in the exact same amount of time.
In his book Running Backwards, Dr. Robert K Stevenson composes that anybody major about improving athletic performance, physical condition, as well as outlook on life would benefit from looking carefully at backward running as well as its benefits.
Here are six benefits of this fascinating type of exercise:
1. work different muscles
Backward running is fantastic for building muscle mass as it forces you to work your core, glutes, as well as hamstrings — muscles that don’t get much like when you run forwards. You will likewise get a great workout for your calves, quads, as well as hip flexors. as well as because it utilizes different muscles than ahead running, it can assist reduce pain in the knees, ankles, as well as feet.
2. enhance your cardiovascular system
If you are training for a race or want to enhance your cardiovascular system, mix up ahead as well as backward running to boost your lung capacity.
3. enhance posture
Since backward running depends on core strength, working out this method can enhance spinal positioning as well as posture by strengthening the abdominal muscles that support it. You can likewise prevent back problems like lower back pain triggered by weak hip flexors.
4. Weight loss
When you run forwards, you utilize the exact same muscles every stride, however when you run backward, these muscles are “turned off,” as well as new ones are being used, which implies much more energy is expended. This implies that you can shed as much as 25% much more calories while doing the exact same distance compared to ahead running.
5. Reduces boredom
If you’ve been running for a while, the possibilities are that you may have discovered your mojo slipping away a bit lately. Running can in some cases ended up being repetitive, as well as if you’re doing the exact same path at the exact same time of day, then it’s simple to discover yourself in a routine which can make your runs less interesting — or even worse, make them feel like a chore.
Adding something new as well as different into your training plan can assist keep things fascinating as well as avoid boredom from creeping in. Going for a reverse run will freshen up your training plan as well as make you feel much more engaged with what you’re doing.
6. develops stamina as well as speed
Backward running recruits different muscle mass groups than Camiseta AC Milan conventional running since it reverses your body’s natural movements. So, you’ll enhance muscles that don’t typically get a workout while you’re going forward, like those in your upper back as well as shoulders. Plus, you’ll establish much more core stamina in addition to inner thigh muscles that are difficult to target otherwise. Backward running is likewise efficient as an interval training exercise since it assists you establish quick bursts of speed.