Backward running, often referred to as retro running, may seem unconventional, but this unique form of movement is supported by science for enhancing overall health, coordination, and functional fitness. While forward running dominates most training regimens, incorporating backward running can offer unexpected benefits for performance, injury prevention, and rehabilitation.
In this article, we’ll delve into the physiological and biomechanical advantages of backward running, examine the latest research, and outline how to implement it safely and effectively for athletes, recreational runners, and individuals focused on longevity.
What is Backward Running?
Backward running (retro running) is exactly what it sounds like: moving in the opposite direction of standard running, where the mechanics of movement differ significantly. This requires:
- Increased hip extension and knee flexion
- Greater ankle dorsiflexion
- Enhanced proprioception and coordination
Retro running can be performed at walking, jogging, or sprinting speeds and is utilized in rehabilitation, athletic conditioning, and fitness training programs.
Top Benefits of Backward Running
1. Improves Knee Joint Health and Reduces Pain
Among the most notable benefits of backward running is its ability to reduce patellofemoral stress, making it an ideal exercise for individuals with:
- Knee osteoarthritis
- Patellofemoral pain syndrome (runner’s knee)
- Post-surgical knee rehabilitation
Research: Flynn et al. (2021) found that backward running reduces anterior knee stress by activating the hamstrings and glutes more effectively, thereby minimizing impact on the patella.
2. Strengthens Opposing Muscle Groups
Backward running emphasizes muscles that are often underutilized, promoting a balanced lower-body strength profile.
3. Enhances Balance and Neuromuscular Coordination
Running backward challenges:
- The vestibular system
- Foot placement accuracy
- Reaction time
This translates to improvements in agility, core stability, movement awareness, and functional fitness.
Research: Uthoff et al. (2018) found that backward running enhances dynamic balance and proprioception more effectively than forward running.
4. Burns More Calories in Less Time
Backward running is metabolically demanding. Studies show:
- Increased heart rate and VO2 consumption at lower speeds
- Up to 30% higher energy expenditure compared to forward running
- ACL rehabilitation
- Post-surgical knee recovery
- Hamstring injury prevention
- Walk backward for 20-30 meters
- Focus on posture and controlled movement
- Perform 4-5 rounds as a warm-up or cool-down
- Jog backward for 20-40 meters
- Take short, quick steps
- Avoid looking down—practice peripheral vision awareness/
- Perform backward running on a treadmill set at a slight incline (5-10%)
- Begin at low speeds (1.5–2 mph) while holding onto the handrails for stability
- A dynamic lower-body warm-up
- Part of active recovery routines
- A cardio alternative for knee discomfort
- Runners with recurring knee issues
- Athletes targeting agility and reaction time improvements
- Fitness enthusiasts seeking a unique cardio option
- Older adults aiming to enhance mobility and balance
- Post-rehab patients rebuilding low-impact movement patterns
- Start slowly to avoid falls or coordination issues
- Use safe, unobstructed areas
- Avoid sharp turns or uneven terrain initially
- Individuals with balance disorders should consult a physical therapist before starting
Research: Terblanche et al. (2005) found that backward running improves aerobic capacity and calorie burn, making it a valuable tool for fitness goals.
5. Supports Rehabilitation and Injury Prevention
Offering a low-impact alternative to forward running, backward running is beneficial for:
Its focus on controlled movement helps reteach neuromuscular patterns and builds tissue resilience.
How to Start Backward Running Safely
1. Begin with Backward Walking
Started on a flat, obstacle-free surface:
2. Progress to Light Jogging
Once comfortable:
3. Use Inclines or Treadmill (Optional)
4. Incorporate into Warm-Ups or Recovery Days
Backward running can be used as:
Programming Tips
| Goal | Frequency | Duration/Distance |
|---|---|---|
| Rehabilitation/knee strengthening | 2-3 times/week | 10-15 minutes walking |
| Fitness/weight loss | 2 times/week | 4-6 sets of 50m jogging |
| Athletic performance | 2-3 times/week | Include agility drills |
| Senior mobility | 3 times/week | 5 minutes walking daily |
Who Should Try Backward Running?
Precautions and Considerations
Conclusion
Though unconventional, backward running offers clear physiological benefits: it improves knee function, enhances coordination, boosts cardiovascular fitness, and strengthens neglected muscles. Whether you’re an athlete, fitness enthusiast, or recovering from injury, retro running presents a low-risk, high-reward addition to your training regimen.
Incorporate it gradually to experience its surprising benefits and propel your performance forward.
References
- Flynn TW, Soutas-Little RW. Mechanical effects of running forwards and backwards. J Orthop Sports Phys Ther. 2021;34(7):402–408. DOI: 10.2519/jospt.1993.17.2.108
- Terblanche E, Page C, Kroff J, Venter RE. Effects of backward running on body composition and cardiorespiratory fitness in young women. Int J Sports Med. 2005;26(3):214–219.
- Thompson K, Uthoff A, Oliver J, Cronin J, Harrison C, Winwood PW. The new direction for athletic performance. Sports Med. 2018;48(5):1083–1096.
- American College of Sports Medicine. ACSM Guidelines for Exercise Testing and Prescription, 11th Edition.
