Benefits of Running Backwards: Unraveling the Surprising Advantages

As a runner of nearly ten years, I feel like I’ve tried most things to improve my performance. Someone recently suggested to me that I should look at running backward!

I was skeptical, so I researched the topic a little more. Here is what I found.

Running backward, also known as retro running, is a unique exercise with several benefits to one’s overall health and fitness.

While it might seem counterintuitive, this practice has gained popularity among athletes and fitness enthusiasts for its ability to strengthen and balance different muscle groups.

One of the most noticeable advantages of running backward is enhancing muscular strength. As opposed to running forwards, backward running targets different muscles in the calves, quads, and shins, resulting in a more balanced muscular structure. Moreover, this unconventional exercise burns more calories, with some studies suggesting that taking 100 steps backward is equivalent to taking 1,000 steps forward, making it an efficient workout option.

Incorporating this exercise into one’s daily routine improves performance and promotes better posture and body awareness. As running backward forces the body to maintain a more upright position, it can greatly benefit individuals experiencing sore back issues or those looking to enhance their overall stance. Furthermore, the increased focus and balance required for this activity can positively impact one’s agility and quick change of direction, crucial elements in various sports and physical activities.

Physical Benefits of Running Backwards

Enhanced Muscle Development

Running backward, also known as retro running, is an excellent way to engage and strengthen the muscles in your lower limbs, including your shins, quads, hamstrings, and calf muscles. This form of exercise can lead to improved muscular balance, as it emphasizes different muscle groups compared to forward running. You can develop better overall fitness and increase your speed and agility by engaging these muscles.

Knee Health and Joint Pain Relief

One significant advantage of running backward is its potential to alleviate knee and joint pain. As the University of Milan reported, backward running can relieve stress on the knee joints and surrounding ligaments by reducing the impact force generated while running forward. This protective effect on the knees is particularly beneficial for those who experience pain or discomfort when running.

Improved Balance and Coordination

Backwards running can improve your coordination and balance by engaging different muscle groups and requiring you to focus on your form. As you run in reverse, you need to rely on your body’s proprioception and adapt your movement to maintain equilibrium, thereby enhancing your sense of balance. This increased awareness of body positioning and the surrounding environment can be beneficial for everyday activities and athletic pursuits alike.

Increased Caloric Burn and Cardiovascular Efficiency

Running backward is an efficient way to boost cardiovascular endurance and burn calories. Due to the greater challenge and muscular engagement, retro running has been found to burn a fifth more calories than typical forward running. It also reportedly increases metabolic efficiency, leading to improved stamina and performance in forward running as well.

Reduced Risk of Injuries

Incorporating backward running into your training regimen can lead to a reduced risk of injuries commonly associated with forward running. Running in reverse can decrease the likelihood of muscle imbalances, overuse injuries, and joint pain. Engaging your hamstrings, calf muscles, and other lower body muscle groups can also aid in rehabbing injuries and strengthening these areas to prevent future issues.

By working underutilized muscles and joints, promoting balance, coordination, and stability, providing relief for joint pain, enhancing cardiovascular efficiency, and minimizing injury risk, running backward offers an alternative training method that can be incorporated into your routine for optimal fitness results.

The Biomechanics of Retro Running

Forward Running vs. Backward Running

While forward running is the most common way to run, retro running or running backward has caught the attention of many athletes due to its unique benefits. In forward running, the body experiences higher impact forces and favors the development of specific muscle groups, such as the hamstrings and glutes. On the other hand, backward running challenges the body in different ways, improving hip mobility, posture, and calf and quad muscles, ultimately reducing the risk of injuries commonly associated with forward running, such as runner’s knee 1.

Braking and Thrusting Phases

An essential aspect of the biomechanics of retro running is the difference in the braking and thrusting phases compared to forward running. In forward running, the braking phase occurs when the heel strikes the ground, absorbing the impact force, while the thrust phase is the propulsion of the body forward by pushing off from the toes. In reverse running, the braking phase involves landing on the toes instead of the heel, then shifting the weight to the heel in the thrust phase, propelling the body in the opposite direction 2.

This shift from a heel strike in forward running to a toe strike in backward running significantly reduces the impact forces on the lower limbs and joints. Additionally, it helps distribute the workload more evenly between the muscle groups, which can prevent muscle imbalances and overuse injuries commonly associated with forward running.

Foot Strike and Body Alignment

Proper foot strike and body alignment are critical in both forward and reverse running. However, the biomechanics differ significantly between the two. In forward running, the heel makes the initial contact with the ground, and the body leans slightly forward. In contrast, backward running requires a toe-first landing and a more upright posture. This upright posture engages the core muscles, making retro running an excellent workout for the entire body 3.

Moreover, reverse running enhances the development of stabilizer muscles and proprioception, as the body must adapt to a new way of maintaining balance and control during the running motion. These improvements in stability and balance can transfer to forward running, leading to better movement efficiency and injury prevention.


  1. Running Backward: The Advantages to Retro Running
  2. Retro running: all the benefits of running backwards
  3. The 7 Benefits of Running Backward (retro running)

Mental Benefits and Enjoyment

Running backwards, also known as retro running or reverse running, offers several unique mental benefits in addition to physical ones. One of the main reasons a person might choose to try this unconventional running style is the challenge it presents. By stepping out of their comfort zone, runners can combat boredom and inject some excitement into their usual routine.

Retro running has been shown to improve balance and coordination, which can contribute to overall mental sharpness. Training the brain to adapt to new movements can help increase mental agility, providing an opportunity to develop valuable motor skills.

Incorporating running backwards into one’s exercise routine may also have a positive impact on mental health. Engaging in this novel form of cardio can help alleviate feelings of stress and anxiety, much like traditional forward running. On top of that, overcoming the unique challenges of retro running can lead to a greater sense of accomplishment and self-confidence.

Lastly, enjoyment is a key element of any successful exercise plan. Finding new ways to stay engaged with physical activity, like running backwards, can make the pursuit of a healthier lifestyle more enjoyable and easier to maintain in the long run.

Remember to always prioritize safety when trying out new workout techniques. While the mental benefits of running backwards can be enticing, it’s essential to progress slowly and pay attention to obstacles, terrain, and surroundings to avoid injury.

Running Backwards in Various Sports

Baseball Workouts

Incorporating backward running into baseball workouts can help athletes improve their agility and balance, increasing overall sports performance. It can also aid in strengthening muscles used in fielding and hitting, allowing players to make more powerful plays.

Basketball Workouts

Backward running can be a useful addition to basketball workouts, as it helps players develop better coordination, strength, and quickness on the court. Incorporating this type of movement into drills can prepare athletes for rapid changes in direction during games, enhancing their overall performance.

Football-Specific Conditioning Workouts

In football-specific conditioning workouts, backward running can improve an athlete’s explosiveness, acceleration, and deceleration capabilities. Including this type of motion in training exercises strengthens muscles that contribute to powerful tackles, sharp cuts, and rapid direction changes during gameplay.

Lacrosse Workouts

Lacrosse athletes can benefit from integrating backward running into their workouts, as it can assist in developing speed, stamina, and strength essential for successful game performance. By incorporating this type of movement in practice, players can work on their agility and balance, which contribute to efficient field play.

Softball Drills and Workouts

Softball players can enhance their overall game performance by including backward running in their drills and workouts. This type of movement can help improve athletes’ strength, speed, and agility, which are crucial in executing powerful hits, agile fielding, and quick base running.

Wrestling Workouts

In wrestling workouts, backward running can be an effective tool to help athletes build leg strength, balance, and coordination. By incorporating this type of motion in training routines, wrestlers can enhance their ability to maintain proper stance and execute powerful takedown moves during matches.

Volleyball Drills and Workouts

Volleyball athletes can benefit from incorporating backward running in their drills and workouts, as it can improve speed, agility, and lower body strength. This type of movement can help volleyball players improve their ability to quickly change directions and make powerful, controlled movements on the court.

Safety Tips and Considerations

Running Backwards on a Treadmill

When running backwards on a treadmill, it is essential to maintain proper posture and safety. Start by standing on the sides of the treadmill and slowly turn around. Hold onto the handrails for support initially. Gradually increase the treadmill speed to a comfortable pace, and as you gain confidence, let go of the handrails and maintain balance. Ensure that you have enough space behind you, and if possible, have a spotter present to assist if needed.

Outdoor Running and Common Hazards

Running backward outdoor comes with its unique set of challenges. To ensure safe and effective training, follow these tips:

  • Choose a clear flat surface or track to avoid obstacles and uneven terrain.
  • Keep your head up, scan your surroundings, and be aware of potential hazards such as rocks, traffic, or pedestrians.
  • Wear appropriate footwear that offers stability, traction, and adequate protection.
  • Start slow, building up distance and pace over time.

Proper Form for Backward Running

To maintain safety and prevent injury while running backward, maintain proper form and posture. Here are some helpful tips:

  • Keep your head up and looking behind you to maintain visibility and avoid obstacles.
  • Maintain an upright posture with your shoulders relaxed and torso straight.
  • Engage your core muscles for stability and balance.
  • Begin with a slight lean forward to distribute your weight more evenly.
  • Land softly on the balls of your feet, with knees slightly bent to absorb impact.

By adhering to these safety tips and considerations, you can effectively incorporate backward running into your workout routine and reap the various benefits it provides.

Running Backwards in Japan and Other Cultural Perspectives

In Japan, running backwards, also known as retro running, has become increasingly popular as a form of exercise. Many busy Japanese individuals have found that incorporating backward running into their routines provides unique benefits that complement their traditional forward running workouts.

One reason for the rise in popularity of running backwards in Japan is the potential for increased aerobic capacity. Due to the unfamiliar motion, the body works harder while running backwards, leading to better oxygenation as the body reaches roughly 84% VO2 in backward running compared to 60% VO2 in forward running. This increased effort can lead to improved stamina and cardiovascular health.

Walking backward, a milder version of running backwards, has also gained traction in Japan and other cultures. This gentler form of exercise can still deliver many benefits including increased calorie burn, improved balance, and refined muscle coordination. It provides an alternative for those who may be hesitant to engage in the higher intensity activity of running backwards.

However, there are challenges and precautions to consider when incorporating backward running or walking into an exercise regimen. The increased complexity of movement can result in a higher likelihood of tripping, stumbling, or colliding with objects and people. It’s crucial for practitioners to choose safe environments, such as open fields or empty tracks, to minimize risks and avoid potentially hazardous situations.

In conclusion, running and walking backward in Japan and other cultures provides unique benefits for busy individuals looking to enhance their aerobic capacity and overall fitness. Despite potential challenges, the popularity of this unconventional form of exercise continues to grow as more people experience its rewards.

Incorporating Backward Running into Workouts

Strength and Power Training

Incorporating backward running into strength and power training can lead to improved performance on the track and better posture. By targeting different muscle groups such as calves, quads, and shins, this exercise can help balance muscular strength and contribute to a more erect posture 1. Furthermore, running backward requires more power and agility, potentially improving athletes’ overall performance levels.

To integrate retro running in strength and power workouts, consider these examples:

  • Warm-up: Begin your time on the track with 2-3 minutes of backward running to start engaging those less frequently used muscle groups.
  • Sprints: Perform speed or agility drills with a mix of forward and backward sprints, like zigzagging or running backward in intervals.
  • Plyometrics: Incorporate backward running as a component of plyometric exercises like bounding or lateral jumping.

Aerobic and Endurance Workouts

Backward running can also offer significant benefits in aerobic and endurance workouts, as it requires a fifth more calories than running forward 2. As a result, the cardiovascular demands of this exercise will challenge your body in new ways, promoting better overall conditioning.

To include retro running in aerobic and endurance workouts, try these suggestions:

  • Interval training: Alternate between running forward and backward throughout your workout to challenge your cardiovascular system and muscles.
  • Hill repeats: Run or walk backward uphill to increase intensity and encourage erect posture.
  • Long runs: Intersperse brief segments of backward running during longer runs to diversify muscular engagement and enhance coordination.

Implementing backward running into strength, power, aerobic, and endurance workouts can help athletes at various stages, from college recruiting to sports news, as it provides a more comprehensive approach to fitness. By engaging in this exercise, athletes may experience improved performance, posture, and agility, setting them apart from their competition.

About Me

Hey, I'm Mark and I've been running for around eight years. I'm by no means an elite runner. I'm in the mid-pack, doing what I can to improve and learn along the way.

I've learnt a few tricks along the which I share on this website and my Instagram: