How running backward is better than running forward

Backward running is not a new concept. It has been popular in Japan for centuries and now even in Europe, with the latter hosting backward running marathons. However, if you are in India, you most likely haven't tried it despite hearing its many benefits, simply because of the nightmare of the logistics - infamous potholes, uneven roads and much more. But if you can find even grounds and safer areas, this can turn out to be the best decision of your fitness journey.

First up, let's see how is running backward different from running forward. When you run backward, you use more leg muscles to complete every stride, than what you use in forward running - this makes you burn almost 30 per cent more energy. In fact, a study conducted on 26 female joggers, who ran 15 to 45 minutes backward, three times a week over the course of six weeks, established that women lost up to 2.5 per cent of their body weight by just switching to retro-running alone.

Also, the findings of two studies by the researchers from the University of Milan and another by scientists from Cardiff University in Wales explained, “Reverse runners pound the earth more softly, thereby reducing the risk of knee injuries.”

Here are some more benefits...

You may slouch over at the waist while running forward. This slouching can lead to back problems and neck pain. On the other hand, running backwards will require you to stand more upright, correcting your posture throughout the run.

If your motive is to shed extra kilos, then this is the fitness regime you have been looking for. Some studies say that running backwards help in burning approximately 20 per cent more calories as compared to running forward. Thus, running backward has great calorie burning effects.

When you run backward, you require more effort in terms of movement as it is more difficult to move from one point to another. This increases cardiovascular efficiency and improves stamina.

Running for long miles can be a little boring. Adding backward running to your routine is really fun and exciting. You will still be getting great health benefits and your mind will be engaged throughout your running session.

Running backward will not only strengthen your muscles but makes your calves, quads and shins more balanced as you get more muscular strength.

There can be nothing worse than knowing that you can't (or shouldn’t) run because of body injury, especially if you are a runner. But if you are running backward, you can still continue to run. Forward running puts a lot of pressure on the hamstrings and knees but running backward strengthens the opposing muscle groups. So, you can maintain your fitness regime even if you have back pain or shin splints.

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