This week’s workout comes from Dawn Turlington. Dawn started running in 2011 and was immediately hooked. She has completed nearly 100 races and most recently her first marathon in November. She is training to run on a charity team for the Boston Marathon in April. Her college soccer coach used reverse running training, and she has been using this technique ever since to mix up her running routine as she explains below:
Name
Running in Reverse or retro running
Type of Workout
Strength and Stamina
Details
Backward running can be a challenge, so begin by taking it easy and walking backwards very slowly before you try running. Running or walking backwards is not a normal movement, so take time to alternate between forward and backward running to avoid muscle lassitude. Once you feel comfortable enough to run backward try it for a length of 50m to 100m in a straight line, preferably on a track. Beginners find it useful to warm up and cool down while running in reverse. Then, add distance little by little. Make sure you peep over your shoulder, but not too much. Be mindful of your posture. It is important to develop your own method. Bending your knees too much or leaning backwards too far can make you unsteady. To avoid this try to keep your shoulders over your feet and your arms down next to your body. Try to push off from the balls of your feet. Lastly, avoid elevating your feet too far off the ground. It’s not as hard as it sounds here, but it does take practice.
When is a good time to run workout
Reverse running is ideal in daylight either solo or with a friend to help guide you. It is best to run backward when you are not distracted and you can concentrate on what you are doing. I don’t recommend wearing headphones or running at night for the obvious reasons. This type of running can be implemented into all of your training, because of the many benefits. For instance, if you are training and have an injury, running backwards can help alleviate a lot of the pressure and force we place on our knees and joints.
Why do you like this workout?
I love it! Backward running has been around for centuries and is very popular in Japan and Europe. There are numerous scientific studies that make the case for reverse running. They are as follows:
1. Improves posture: When you run backwards you stand taller and are more conscious of your stance. It eases back pain caused by slouching while forward running. I have a herniated disc in my cervical spine, so this particular method has made it possible for me to keep running.
2. Uses 30% more energy, which burns more calories and improves cardiovascular fitness.
3. Makes your brain react and think differently by changing up the same old routine and moving muscles in opposing directions.
4. According to research studies, “reverse runners were found to have significant decreases in oxygen consumption, meaning they had become aerobically fitter, and had lost an average 2.5 per cent body fat.”
5. Reduces impact on the joints.
6. Evens up muscle development. Running forward uses muscles in the same way. Reverse running uses contrasting muscle groups and evens up muscle development.
7. Improves stamina, because basically it is harder. Reverse running once around a track is equivalent to forward running six times around the same track.
8. Cognitive and neuromuscular benefits
9. Used in rehabilitation and patients with Parkinson’s and other diseases
And many more…
“Drawbacks: People look at you funny. Neighbors will think you are high or crazy. Neck strain is possible by looking back to often. Collisions can occur if precautions are not taken.
{Editor’s Note: This is the most thorough defense of a workout I’ve seen in a post yet!}
Favorite location for this workout
I like to run on my street because it is a private lane and a flat straightaway. I like courses I am familiar with; however, for beginning backwards runners find a track to use. They are well maintained and usually free of debris. They also have painted lines so that you don’t have to keep glancing backwards to see where you are going, instead you can follow the track lines. They are also great for calculating and marking your distance so you don’t have to look at a Garmin. My street is a private lane exactly one mile long. I like to run forward a half-mile and then turn backwards for a half-mile. I will usually complete about 3 miles alternating back and forth.
When was the last time you ran it and how did it go?
I did this a couple of weeks ago as part of my marathon/ cross training. My mom road along side me on her bike to help spot me, and I used my street once again. My hamstring has been bothering me a little, so I decided to run backward the whole four miles. This was of great benefit to me, because I put absolutely no strain on my hamstring, which helped me have time to rest and heal. I have also been using the backward walk as part of my cross training on non-running days.
*An interesting side note for those who are afraid that backward running will slow you down. A German runner holds the world record for backward running in a half marathon with a time of 1 hour 49 minutes and 29 seconds.
For those interested in trying this, there is a lot of information on the net. I advise everyone to be cautious when trying it. I learned by myself on a fluke, because this is something soccer players implement in training and games. I was already experienced at doing it for many years.
Sources:
http://www.dailymail.co.uk/femail/article-1389790/Want-fitter-Running-backwards-way-forward.html
http://www.runaddicts.net/tips-tricks/the-benefits-of-running-backward
http://www.runnersgoal.com/5-unique-benefits-of-running-backwards/
