Backward Running
Backwards running is popping up more in rehabilitation programs and some runners training programs, but if I want to move forward why would I practice running backwards.
The advantage to backwards running is that it loads the kinetic chain (linked muscle groups) differently.
Some of the benefits to this are.
1. As the forefoot strikes, it loads and transmits forces up the kinetic chain (linked muscle groups). By doing this the chain loads (stretches), notably the Calves, the quads, hip flexors and core muscles. This has the effect of making these muscles stronger, a bit like traditional plyometric training.
2. When you push off it produces a strong contraction through the quads and hip flexors as well as the spinal erectors. As well as working these muscles it creates different stress levels /points through the body than forward running and therefore can be effective in not only strengthening a muscle but strengthen it while working around an injury.
Personally my favorite benefit is the effect on the nervous system. The nervous system learns, and backwards running will produce a new stimulus for this learning. Increasing efficiency in different planes. This can increase your performance but just as important, limit injuries, through the nervous system being able to act quicker and more effectively in some situations. Is backwards running better than forward running, the answer is NO. It is different and serves a different purpose. Running backwards on its own will not make your running better but supplementing it into your training program can have many positive benefits on your running and even more so in a multi directional sport e.g. squash. This is evident to show that supplementing it in, will have a positive effect on injury prevention.
When incorporating backwards running into your running program, normal progression theory should be used e.g. walk before you run and slowly build up the duration. It must be remembered that backward running will also bring its own stresses onto the body so I would recommend especially due to the loading phase, to stretch the lower limbs after each session and make sure the body is warmed up properly prior to starting. -Adam