Much is known about the benefits of running, including how this type of exercise helps with weight loss and, in general, the normalization of health. But few people know how useful it is not just running, but running backwards. Despite the general essence of physical training, such training is quite different from classic running and is more suitable for those who cannot immediately cope with volumetric cardio loads.
Backward running technique
The rules of classic running require the correct placement of the foot on the surface on which you are jogging, both at the moment of landing and at the moment of repulsion. It depends on how productive the whole workout will be, whether the load received will be objective, whether it will harm your health.
When running backwards, the movement of the foot is also important. When making a kind of bouncing back, you should land smoothly on your toe and roll your foot onto your heel, after which you should also smoothly bounce off the ground and continue running back. Keep your back straight, keep your posture, straightening your shoulders. In this case, the movement of the hands occurs naturally, without effort. Slightly bent at the elbows, they help the movement of the body.
When running, do not forget to periodically look back to adjust the jogging route and maintain balance. To ensure the work of different muscle groups and make classes versatile, running backwards can be combined with rotation of the body, changing positions, accelerating and decelerating the step. For example, after stretching your joints, run backwards for 5 minutes, then turn to face forward and run 2 minutes in a classic run. Then run backwards again, but for 10 minutes. Do such shifts with a constant increase in the time of jogging with classic running and running backwards.
Watch your breath! Try to inhale and exhale in time with the steps. If you feel like you are starting to get out of breath – severe shortness of breath – slow down or return to a normal walk to restore your breathing rhythm and continue running again.

What is the difference between running backwards from the classic
In classical running, there is a significant shock load on the ankle and knee joints. With a lack of nutrients and the presence of diseases of the skeletal system, the musculoskeletal system, such training will lead to a deterioration in the condition of the joints and possible injury while running.
A significant problem during classical running is the gradual tilt of the torso and head forward, which changes the center of gravity of your body and increases the load on the body. The distortion of the vertebrae that occurs at this moment can provoke an increased load on the lower back several times, as a result of which the pain syndrome also manifests itself. When running backwards, the center of gravity is naturally maintained in an optimal position and there is no additional load. This immediately facilitates the training process itself, despite the fact that calorie burning increases and the muscles are involved no less than in classic running.
An ordinary run for an unprepared person turns into a serious burden on the heart and circulatory system as a whole. This is especially difficult and dangerous for obese people. In the case of the second option, the heart works optimally, there is no serious threat to oxygen supply processes, and training is easier.
Running backwards offers more freedom of movement, available even for those people who are not ready for long sessions. Thanks to the optimal distribution of the load, you can take more time for such a run, which means you burn more calories.
The benefits and harms of running backwards
Due to the gentle impact load, running backwards virtually eliminates joint injury during training. At the same time, the health of the musculoskeletal system is strengthened, the range of motion increases. In particular, in the shoulder, hip and knee joints. Thus, you not only significantly reduce the wear and tear of bone tissue, but also help it become stronger.
Running backwards greatly develops the vestibular apparatus. The need to constantly control your balance so as not to trip or fall develops a natural ability to maintain stability on different surfaces when running in different weather conditions and at different paces of training. Such brain activity favorably affects not only the ability to better control one’s movements, but also improves the ability to think and react.
In general, physical activity of such a plan has a beneficial effect on mental balance, helps to increase efficiency. and the efficiency of your activities, as well as vivacity and desire to complete the work you have begun, to achieve your goals.
Running backwards, you develop most of the muscles of the legs, abs, arms and shoulder girdle, neck. At the same time, a smaller amount of uric acid is produced, which causes pain after a workout.
Running backwards helps you burn calories efficiently and lose weight with less effort.

Running backwards for weight loss
Due to the active use of different muscle groups while running backwards, you can burn up to 300 calories in an hour of moderate training with the transition to an active step. If within an hour you practically do not change the pace and do not stop, then the classes will give more impressive results – up to 600 calories. At the same time, you get less tired, which gives you more opportunity to burn the maximum amount of energy, and therefore body fat.
Running backwards allows you not only to get rid of extra pounds, but also to work out muscles, which prevents the appearance of sagging skin. If you have difficulty breathing, you quickly run out of breath, suffer from shortness of breath and cannot do classic running for weight loss, then running backwards will help you overcome the most difficult stage in such exercises. With regular training, you can quickly restore the process of breathing and increase lung capacity. For this reason, you can start your physical development with running backwards, and then move on to the classic one.
In order for running backwards to give visible strong results, it is important to maintain a systematic training. It is best to do them in the morning and evening. Moreover, in the morning the intensity should be higher than in the evening. If you are exercising between 4 and 6 pm, you can increase the pace and running time to the maximum value.
Be sure to alternate running backwards with classic running, brisk walking, changing direction of running, turning and jumping. This will increase the cardio load and significantly accelerate energy consumption.
If you have a lot of excess weight, start your runs with a short run, turning into a quick step forward and backward. To strengthen your balance, you can start with a step backwards, making this a daily workout. The duration of training should gradually increase from 5-10 minutes to 30-60 minutes daily! If for some reason you cannot go for a run, replace it with jumping rope.
Of course, an even greater effect of losing weight can be achieved if you include more fiber in your diet. Vegetable fibers and nutrients contained in fresh vegetables and fruits will help to consolidate the results of weight loss and will prevent the accumulation of excess fluid and lactic acid in tissues that cause severe discomfort.