7 Benefits of Walking and Running Backwards
By Gavin Larsen
Walking and running backward might seem counterintuitive, but they can significantly enhance your fitness routine and protect your knees. Though unconventional and even a bit humorous at first glance, research indicates that backward locomotion offers numerous benefits, especially for knee health and rehabilitation.
Why You Should Walk and Run Backwards
A recent article from the CBC curated testimonials from professionals and novices alike, exploring personal stories and research around retromotion.
1. Enhanced Muscle Engagement
Walking and running backward activate different muscle groups than forward motion. The hamstrings, calves, and glutes get a more intense workout, helping to balance muscle development. This balance is crucial as overemphasis on certain muscles can lead to injuries and imbalances. Backward movement particularly benefits the quadriceps and calves, providing a more balanced workout that promotes joint health and stability.
2. Improved Knee Health
One of the most significant benefits of backward locomotion is its positive impact on knee health. Research delves into the biomechanics and physiological effects of retro-walking and running, showing that these activities reduce the range of motion at the knee joint, potentially alleviating strain and compression forces associated with forward motion. This reduction in joint stress makes retro locomotion particularly appealing for individuals rehabilitating from knee injuries or managing conditions like osteoarthritis.
3. Better Balance and Proprioception
Backward walking and running challenge your body in unique ways, enhancing balance and proprioception. Proprioception is your body's ability to sense its position in space, and improving this sense can help prevent falls and injuries. This is especially beneficial for older adults. For example, Janet Nevala, a 62-year-old nurse, started walking backward to improve her balance after a fall. She found that it helped her feel more stable and confident, reducing her fear of falling..
4. Increased Calorie Burn
Moving backward requires more energy than moving forward, meaning you can burn more calories in a shorter amount of time. This makes backward walking and running an efficient way to elevate your heart rate and metabolism, contributing to weight loss and cardiovascular fitness. Clinical exercise specialist André Noël Potvin notes that walking backward at four miles per hour on a six or eight percent incline is quite challenging and can significantly boost your workout intensity.
5. Enhanced Cognitive Function
Backward movement isn't just good for your body; it benefits your brain as well. Walking and running backward require increased attention to balance and movement, sharpening your proprioception and spatial awareness. This activity forces your brain to adapt, enhancing coordination and cognitive control. It also provides mental stimulation, which can help alleviate workout boredom and improve your mood.
6. Reduced Joint Impact
Backward locomotion has been shown to reduce the impact on joints compared to forward movement. According to research in the Journal of Orthopaedic & Sports Physical Therapy, backward running may reduce patellofemoral joint compressive forces compared to forward running, offering potential relief for those with patellofemoral pain syndrome. This reduced impact is particularly beneficial for individuals with conditions like osteoarthritis or those recovering from knee injuries.
7. Flexibility and Alleviation of Back Pain
Backward walking and running can also enhance flexibility and help alleviate back pain. Biomechanist Janet Dufek has been studying backward motion for about 20 years. Her research shows that this form of exercise increases flexibility and can even help reduce back pain by engaging and strengthening muscles that are not typically used during forward motion. This is especially beneficial for older adults, helping them to maintain mobility and reduce the risk of falls.
How to Get Started with Backward Walking and Running
Start Slow and Steady
When incorporating backward walking and running into your routine, it's essential to start slowly. If you're using a treadmill, begin at a very slow pace - perhaps 0.5 mph - while holding onto the handrails for stability. Gradually increase your speed as you become more comfortable and confident.
Focus on Form
Ensure that your steps are short and controlled, landing on the balls of your feet and then lowering your heels. Keep your core engaged and your posture upright. Use your arms for balance, just as you would when walking forward.
Safety First
Backward movement involves some risk, particularly around tripping and falling if you can't see where you're going. If you don't have access to a treadmill, a flat outdoor path is fine, ideally with a handrail. Walking with a partner who can watch for obstacles can also help. Start with short backward walks of just 20 seconds and gradually increase the duration as you gain confidence.
Embrace the Benefits
Backward walking and running might seem strange at first, but the benefits far outweigh the initial awkwardness. Whether you're an older adult looking to improve balance, someone recovering from a knee injury, or simply wanting to spice up your fitness routine, backward locomotion offers a host of advantages. Clinical exercise specialist André Noël Potvin points out that despite initial hesitance, people quickly gain trust and confidence in this practice, often leading to improved fitness and reduced joint pain.
Flip Your Perspective
Emerging research and historical anecdotes support the benefits of walking and running backward. From enhanced muscle engagement and improved knee health to better balance, increased calorie burn, and enhanced cognitive function, backward locomotion provides a unique and valuable addition to your fitness routine. Whether you're recovering from an injury or simply looking to optimize your exercise regimen, consider exploring the advantages of walking and running backward. Embrace the retro movement revolution and take your fitness to the next level.
About Gavin
Gavin Larsen, a Registered Acupuncturist and Traditional Chinese Medicine Practitioner (R.Ac., R.TCM.P.), brings over a decade of experience in holistic health to his practice. His passion is to connect ancient healing traditions with modern scientific knowledge. Gavin earned his doctorate of acupuncture and traditional Chinese medicine from the Academy of Classical Oriental Sciences and has received comprehensive training in acupuncture, electro-acupuncture, cupping therapy, and Gua Sha. He is committed to assisting individuals in attaining optimal health, fitness, and well-being by integrating holistic approaches supported by scientific research.
