Ya ya ya 609...... It's that time for my annual "add some backward running" post.

benefits

You will improve your muscular balance
Running backward will strengthen the opposing muscle groups that you normally work when running forward. Forward running puts a lot of pressure on the hamstrings and knees. Backward running will strengthen your calves, quads and shins to balance your muscular strength. Running backwards can help alleviate shin pain.

Improved leg speed and better performance
Running backward requires more effort in terms of movement because it is more difficult to move from one point to another. This effort also results in greater cardiovascular efficiency and increased stamina. Because of this, running backward may help improve your times when you’re running forward.
You posture will improve: many runners will slouch, drop their head, and lean too far forward. This is especially true when runners are tired, and often results in lower back pain. But with backward running, you will naturally keep your back straight as you move. The added benefit to running with straighter posture? You will work your core abdominal muscles as well. Running backwards can also help runners who "bounce" (head bobbing up and down) by the body becoming more efficient.

You will have fun
You might get some strange looks, but mixing up your running will add variety and excitement to your regular routine.


I think every XC team a few times a week should end practice with some strides, half of which are done backwards.

We run backwards 3-4 times a week. Problem is, most of my kids can't walk and chew gum. Let's just say a few of them have wound up on their keesters.

a few years ago a boy from graham and i won't name names... but he broke his arm at practice doing backward running... lol... might have been one of the best athletes on the team also... however he was in jr. high at the time...

It can also assist in the prevention of shin splints.

The last part of our cool down is run backwards. We have been doing it for years and I would concur with all of the positive comments made about the value of doing this. We also have some kids who are seriously challenged by this and you have to be careful where you do it. Years ago our track coach had the kids run backwards in the gym for all of the reasons alluded to in this post, and the girl was almost finished when she fell. She broke both wrists. Other than that minor issue, it has served us very well over the years. We never run backwards on hard wooden floors which shows that at least in one instance we learned from observation.

Try adding running backwards uphill! Works the legs a heck of a lot more and if/when somebody falls, they are closer to the ground. haha...

said_aouita;461222 wrote:Try adding running backwards uphill! Works the legs a heck of a lot more and if/when somebody falls, they are closer to the ground. haha...

I remember having to do that before I hated it haha. But hated hills in general in HS... I loved them in college though. I always had fun running backwards sometimes I would do it and just run with the girls haha.

orangechik00;460056 wrote:... Let's just say a few of them have wound up on their keesters.

Technique, technique. technique.

Tell them to sink their hips, stay on their toes and pump their arms.

The arms are their balance.

Staying on their toes will maintain the proper center of gravity. If they get onto their heels they will soon be very likely on their "keesters".