Health and Beauty

Could running backwards burn more calories and be a good idea?

Running has long been considered one of the most effective, accessible and beneficial sporting activities. But some claim that we can reap more benefits from this sporting practice by adopting a new technique or rather by changing the direction by 180 degrees.

According to reverse running enthusiasts, the benefits of reversing your running are improving your quadriceps, strengthening your back and abdomen, preserving your joints, and burning more calories.

Can reverse play really do all this?

What is reverse running (or backward running)?

Aside from moving backwards, backward running is different from regular running because it requires a completely different set of factors to perform correctly (such as technique, stance, and the muscles it requires).

One could argue that the word “running” should not even be used and that it should be given another term to describe this activity. If the goal is always the same as that of running forward, then the action of running backward involves a completely coordinated movement of the body to advance in space while at least one or both feet do not step on the ground.

Running back has been around for years, and is used in many sports to warm up and improve agility. Many endurance athletes of all levels use reverse running as a means of rehabilitation, especially after a knee or hip injury.

Running back uses many other muscles, but what about the other claims?
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My thoughts on running back

Backward running offers a slightly different set of benefits than traditional running, especially for those who have been running “forward” for a long time. While the aerobic benefits are similar, the muscles used to do the work are different. Running forward and backward helps balance muscle recruitment, one study showed(1) Published in 2016 in the Journal of Strength and Conditioning, it benefits athletes by improving their performance.

In fact, unlike forward running, which uses the muscles of the front of the leg (such as the quadriceps and tibialis anterior), backward running uses more specifically the muscles of the posterior chain, particularly the calf and glutes. If you've never tried it before, try running for a minute or two in the opposite direction, you'll start getting muscle burn in places you're not used to feeling!

Another benefit, for the reasons explained below, is that running backwards can also be less stressful on the knees. This has been proven in another study(2) Published in 2012 in the Journal of Biomechanics, researchers point out that in addition to reducing the impact on the knees compared to running forward, running backward also improves balance and posture.

As for the claim that running backward burns more calories than running forward, it's not that simple. Many factors (including heart rate, age, etc.) affect how many calories you burn during a particular activity. Using a different muscle pattern doesn't necessarily burn more calories. It is the intensity that is most important.

However, since running backwards requires more muscle activity than running forwards, it stands to reason that one would burn more calories. That's what studying(3) It was published in 2005 in the International Journal of Sports Medicine, but there are no specific numbers on the exact differences in calorie expenditure.

Some tips for running back

I suggest that people who are new to running backwards or who are uncomfortable with the coordination, start by walking backwards.

I also advise you to practice on open, flat ground or on a track. As with classic running, the main thing is to respect a certain progression in terms of volume and intensity.

It would be best to start with a short workout to incorporate into your regular running program. For example, you could do a lap of track to warm up before running normally, then start adding time as you get used to it after a few weeks.

As I said above, avoid running backwards on uneven terrain. Also avoid crowded areas, where it may be difficult to see what's happening behind you. I invite you to ask your running partner for help if you try this, so you can find each other's bearings.

Who can benefit from running backs (and who should avoid them)?

Any athlete can benefit from this practice. If there are no contraindications to exercise, athletes recovering from a knee injury may find that running backwards is more comfortable for their joints. Boxers have long been fans of running backwards because it provides a great cardio workout and improves balance.

However, running back carries the risk of injury. One of the main risks is bumping into something or falling. It is advisable to prepare to retreat without hurting yourself and to prepare for dangerous situations.

If you are experiencing pain or injury to your ankle, knee, hip or lower back, it is best to seek the advice of a professional, such as a sports physician before starting to run backwards.

What to remember

Running backwards is a fun way to stimulate the body and mind. Does this double in terms of mileage compared to running forward? There is no concrete evidence to prove this. Although some claims are unverified, running backwards may be beneficial for your running and overall fitness: improving coordination, proprioception, balance, and posture. As long as you start gradually and follow safety guidelines, there's no reason not to add this option to your workout.

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Could running backwards burn more calories and be a good idea?

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