Backward Running is the next big fitness craze: Entrants now sought for London's first ever race
Backward running, also known as reverse running and retro running has amazing benefits and is considered a super-exercise. In fact there are a staggering 100 reasons to start running backwards with benefits felt to virtually every part of the body. Did you know backward running can even improve your love life and make you a better dancer? On a more serious note it can turn you into a top athlete and prolong your running career. Yet it is a relatively new phenomenon in the UK with mostly negative connotations. But that is about to change with the announcement of London's first ever race which is now seeking entrants.
Following on from the success of the UK Backward Running Championships last year in Manchester, the London Backward Running Championships will take place in Crystal Palace Park, South London on Sunday 17th July. There will be 1km and 3km races for men and women. Alongside the competitive races, there will also be a 'charity fun backward run and walk' event for anyone who prefers to experience the backward concept without the pressures of competing. The fun event will also offer entrants a fabulous and novel way to raise money.
Backward running will appeal to absolutely anyone: from the fitness enthusiast looking for their next challenge to the competitive runner wanting to run even faster. Even people who are chronically averse to sport will be attracted to backward running because of its 'fun' image.
Here are just a few reasons to try it.
Running backwards gives you a fabulous cardiovascular workout. Research by the University of Oregon showed that you have to maintain only 80 percent of your forward-running speed for the same amount of effort. Whilst other studies have shown that VO2 (oxygen consumption) and heart rate significantly increase during backward running. It is therefore unsurprising when people claim that running backwards for just one lap could be equivalent to up to six laps of forward running. Think of the time you could save! There is more good news for runners struggling to lose weight “ backward running apparently burns a third more calories.
Backward running restores a balance to the lower leg muscles. Performing the same action repeatedly i.e. running forwards, without some effort to oppose it, means we are stressing the same area of the body and building up a dangerous imbalance, until it inevitably breaks down. Bear in mind that many runners with chronic knee problems demonstrate over tight hamstrings and weak quadriceps
Restoring a balance partly explains why running backwards could reduce the risk of injury. Further reasons are a change in the lower extremity kinetics and the introduction of a toe to heel foot strike. For the majority of forward runners, the heel hits the ground first and the knees act as the reluctant shock absorbers. However, going backwards the force related trauma is minimised. Sort out the imbalance and integrate into our running a more favourable running style and we could be on our way to a less injury prone life.
Backwards running is the perfect knee rehabilitative exercise because it can maintain an athlete's cardiovascular fitness levels whilst minimising the impact at the knee joint (see above). Furthermore, backward running develops muscles along the sides of the knee and this actually strengthens the knees over time. Other conditions that could respond well to backward running include shin splints and muscle sprains to the lower back, groin and hamstrings
You run with a more erect posture, your shoulders will draw back and your back will be straight. Compare this to the slightly slumped posture and protruding abdomen often observed in runners. Studies have also shown that over time backward running can lead to realigned vertebrae and relieve pressure on the nerves.
Running without the reliance on sight develops other senses, especially hearing whilst improving your balance and peripheral vision. There may also be an increase in proprioception (the body's ability to sense movement within joints and joint position). Is backward running the ultimate wobble board?
Backward running gives your abs a workout. When you run forward, your lower back takes most of the load, but turning around creates a nice reaction for your abdominal muscles whilst the lower back gets some respite.
It's fun, the perfect psychological lift for anyone in the running doldrums and adds an exciting, varied element to your workout, especially when performed in a group. Perhaps half way through your next ten mile training run, why not turn around and run backwards (provided it's somewhere safe) for one minute.
If you would like to find out more and register to take part, go to
www.reverserunning.com
For more information on either of the events or on backward running please contact Sally Raynes on 01884 255896/07980 287031 or email Sally and James at
info@reverserunning.comClick to expand...