You must have seen cricketers often running backwards to get under the ball while taking a catch or fielding the ball. Footballers often have to backtrack especially when an opponent is charging at them with the ball. And anyone who has played any sort of sport knows that at some point in the game they would most likely have to move backwards as well. Even in our daily life, walking backwards has its advantages. We often have to jump or scuttle back in order to avoid a speeding cycle or a motorbike while walking on the streets or to avoid being splashed by a vehicle passing through a puddle. Walking backwards is useful in multiple ways. So, should we include walking or jogging backwards in our regular exercise or walking routine?
In a word the answer is “yes.” Fitness experts and running coaches are unanimous when they say running or walking backwards is good for you. It is definitely different from regular walking and running and it comes with its own unique benefits along with the usual benefits associated with walking, running and low intensity cardio exercises. “Walking or jogging backwards is simply putting a reverse gear into your forward travelling locomotion. This is an old school drill for runners and sports training, which is now in the limelight because of recent research and influencers talking about it,” said Gagan Arora, a Delhi-based health coach and founder of Kosmic Fitness and Kosmic Running. Backward walking has its origins in ancient China, where it was practiced for good health. In the modern world, it has become popular in Japan, China, and parts of Europe, where it is used to build muscle, improve sports performance and promote balance.
Although walking is often an underrated and maligned activity especially among people who lead an active life, it is a great exercise for those busy days when you just can’t make the trip to the gym or have the time or energy for a run. Both fitness experts and doctors maintain walking is a great physical activity for everyone. “It is a low-impact exercise that can improve cardiovascular health, strengthen bones and joints, boost mood, and reduce stress,” said Gauthaman Ramesh, a fitness expert at Cult.fit.
Give knees a break
When it comes to walking backwards, the added benefit is that it takes the stress and pressures off the muscles and joints that are overworked due to forward locomotion through the day, every single day, giving them time to recover. Instead of your hamstrings, calves, glutes and knees, the majority of the workload is borne by your quadriceps when you backwards. In regular walking, the quadriceps are the muscles that are used for deceleration, while they are the accelerating muscles when it comes to walking backwards. “The main benefit of walking backwards is that it helps to build the quadricep muscles and strengthen the knee joint,” said Ramesh. Arora added that walking backwards also helps create greater awareness of your physical self, adds variety and reduces the stress from knees and ankles.
Mumbai-based running coach and three-time Comrades ultra marathon finisher Girish Bindra regularly includes jogging backwards in his training, especially on long runs and the days he does hill training. During long runs when people start tiring and feeling their legs, Bindra switches to running backwards at a much slower pace. “This takes the load off my hamstrings, calves and knees. Even though I am using my legs to move, I am using and loading a very different set of muscles as compared to regular running. So a short bout of 3-4 minutes of backward jogging helps rejuvenate and build some energy in the hamstrings and calves and you can complete your target distance with a lot more ease and comfort,” said Bindra. On the days he does hill training, he usually always ends the session with a few short backward runs as part of his cool down thereby de-loading his knees, hamstrings and ankles which bear the brunt in such sessions.
Science shows it works
There is scientific evidence too. A study published in the International Journal of Scientific and Research Publications attempted to assess and compare the effects of forward and backward walking. The 2014 study conducted by two Navi Mumbai-based med school faculty members found that while both forwards and backward walking had similar positive impact on body composition (BMI, weight, waist to hip ratio and body fat percentage), “backward walking results in increased metabolic cost and cardiovascular demand.” The increased metabolic cost during backward walking is because it requires greater motor and unit recruitment. Backward walking consumes more energy, improves aerobic capacity and balance, increases oxygen uptake and enhances cardiorespiratory fitness, the researchers concluded.
The best way to incorporate backwards walking and jogging into your routine is to make it a part of your warm-up and cool down or as a part of your interval or circuit training. “It’s a drill quite common in sports where one needs to run forward and backwards without taking their eyes off their opponent. Runners also use this as a drill to improve their form as it wakes up the nervous system and gets the gluteal muscles working. Backward running is used in cool-down as it flushes out excessive lactic acid build-up from the working muscles and reduces the stress from load bearing joints,” noted Arora.
While there is no doubt that walking backwards has its benefits, both Arora and Ramesh warned that like anything else, this activity also has its drawbacks and hence it is not necessary to either overdo it or do it on a regular basis. Walking or running backwards takes more effort from your brain and nervous system than going forward, it’s different and also challenging for many. “It increases the risk of injury, as it can be difficult to maintain balance when walking backwards. Additionally, the same benefits of walking backwards can be achieved by doing bodyweight lower body exercises, such as squats and lunges,” explained Ramesh. His advice for all those who want to give this trend a go, start slowly and gradually increase the time and distance. Most importantly, choose a safe area to walk or jog backwards lest you land on your backside.
Tips for backward locomotion
1. Choose a safe space without too many people. A park with soft grass is the best. Avoid uneven surfaces.
2. Keep your head up and look ahead.
3. If your balance isn’t good or have any medical issues, get someone to hold your hands facing you before attempting backward walking. Use a handrail or wall for support if needed.
4. Take small, controlled steps.
5. Progressing slowly is key. Two to three sets of 20-30 steps backwards is a good start.
6. Look over your shoulder intermittently for safety reasons.
7. You could also try this on a treadmill while holding the hand rails at a slow pace.
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