When I first started running back in middle school, we used to do a bunch of warm-up drills at the beginning of practice, such as high knees, butt kicks, and my personal favorite—running backwards.
At the time, I thought that running backwards was just a fun way to get us excited and laughing before workouts, but it turns out that several benefits of running backwards are unique to running forward.
Although you might not be aspiring to abandon running forwards to become a full-time backwards runner (yes, that’s a thing!), trying to set the next world record for running a marathon backwards, incorporating some backwards running, can be a great way to strengthen some of the opposing muscle groups and potentially prevent injuries.
In this guide, we will discuss what backwards running, also known as retro running, it, its benefits, and tips to add this drill to your own running routine.
What Is Retro Running?
Retro running, also called reverse running, is running in the backward direction instead of running forward.
It may sound bizarre, but some runners complete half marathons and marathons running backwards.
For example, Shantelle Gaston-Hird, the female world record holder for the backwards half marathon, ran 2:16:03 at the Manchester half marathon, which is a decent time for the half marathon even if you are running forwards!
Now, imagine running a full marathon with a retro running stride.
It sounds tough, right?
The world record for the retro running marathon is an impressive 3:43:39 by Xu Zhenjun1Fastest marathon running backwards (male). (2004, October 16). Guinness World Records. in Beijing.
As a running coach, I’m certainly not suggesting that you start logging many miles running backwards, but there are benefits to incorporating some backwards running drills or retro running sprints as part of your warm-up or amidst some easy runs on your training plan.
What Are the Benefits Of Running Backwards?
#1: May Improve Posture And Running Form
Long distance runners who have been running for a long time often get sloppy with their running form.
As a running coach, I see many runners have poor posture, particularly towards the end of the race, where they may hunch their shoulders or lean back, compromising their breathing and running economy.
Running backwards requires maintaining an upright torso, keeping your shoulders down, and landing on your forefoot, which can carry over into better posture and mechanics when running forward.
Moreover, because it feels unnatural, you must be mindful and present the entire time you are doing a retro running workout or drill, which helps you think about proper running technique and form.
This can help challenge neuromuscular coordination to see positive adaptations that improve posture in your everyday running.
#2: Can Be Good for Your Knees
One study found2Flynn, T. W., & Soutas-Little, R. W. (1993). Mechanical Power and Muscle Action during Forward and Backward Running. Journal of Orthopaedic & Sports Physical Therapy, 17(2), 108–112. https://doi.org/10.2519/jospt.1993.17.2.108 significant differences in the activation of the lower limb muscle groups when running backwards vs running forwards.
Namely, with retro running, the quadriceps contract isometrically,3Wada, M., Fujii, T., Inagaki, Y., Nagano, T., & Tanaka, Y. (2018). Isometric Contraction of the Quadriceps Improves the Accuracy of Intra-Articular Injections into the Knee Joint via the Superolateral Approach. JBJS Open Access, 3(4), e0003. https://doi.org/10.2106/jbjs.oa.18.00003 which is a type of muscle contraction that can strengthen the quads without putting as much stress on the knee joints.
This is one of the best benefits for runners prone to knee pain or rehabbing from knee injuries.
#3: Strengthens Leg Muscles
I always encourage runners to do strength training and cross-training workouts 2-3 times per week to increase overall muscle strength and prevent muscle imbalances caused by the repetitive nature of running.
Strengthening different muscles and opposing muscle groups and using the lower-body muscles in different ways can help reduce the risk of injury and make you a faster runner.
Backwards running strengthens the quads and shin muscle groups (tibialis anterior) and the posterior chain muscles, such as the hamstrings, calf muscles, and glutes.
These are similar muscle groups used with running forward, but these muscles contract in different ways when you run backwards.
#4: Improves Propioception, Balance, and Stability
Backward running is a great way to sharpen your sense of balance and body awareness. When you move in reverse, your brain and muscles have to work harder to figure out where your arms and legs are in space without you looking at them.
At first, it can feel awkward — almost like trying to run with wobbly, uncoordinated legs — but with practice, your body adapts. Over time, the motion starts to feel smoother and more natural, leaving you with better balance, posture, and coordination for all types of running.
#5: Sharpens Your Peripheral Vision
Running backward can also sharpen your peripheral vision.
Because you’re moving in an unfamiliar way, your eyes, brain, and body have to work together differently than they do when you’re running forward.
This not only boosts your body awareness and reaction time but also trains you to notice more of what’s happening around you — a skill that can give athletes an edge in performance.
#6: Burns More Calories
If you are running for weight loss, you will appreciate that one of the benefits of retro running is that it burns about 30% more calories than running forward.4Flynn, T. W., Connery, S. M., Smutok, M. A., Zeballos, R. J., & Weisman, I. M. (1994). Comparison of cardiopulmonary responses to forward and backward walking and running. Medicine and Science in Sports and Exercise, 26(1), 89–94. https://pubmed.ncbi.nlm.nih.gov/8133744/
This is likely because your running economy with backwards running is much worse than running forwards. After all, the biomechanics of the lower limbs with retro running are not as efficient from an energy standpoint.
#7: Can Improve Your Cardiorespiratory Fitness
There is also evidence to suggest5Terblanche, E., Page, C., Kroff, J., & Venter, R. E. (2005). The Effect of Backward Locomotion Training on the Body Composition and Cardiorespiratory Fitness of Young Women. International Journal of Sports Medicine, 26(3), 214–219. https://doi.org/10.1055/s-2004-820997 that a training program consisting of backwards walking and running can improve cardiovascular fitness (VO2 max) and decrease body fat more effectively than forward running.
Of course, you won’t start seeing a significant decrease in your body fat unless you do a lot of retro running workouts and follow a calorie- controlled diet.
#8: Good for Your Brain
Reverse running makes your brain work harder because we are accustomed to running forward.
Some experts say that running backwards can also foster creativity,6Walking backwards boosts creativity. (n.d.). BPS. Retrieved March 4, 2024, from https://www.bps.org.uk/research-digest/walking-backwards-boosts-creativity and most runners find it fun.
How to Start Retro Running Safely
Retro running is simple: you run backwards.
However, simple doesn’t necessarily mean that it is easy.
Here are some tips on how to try running backwards safely:
#1: Understand Proper Retro Running Form
When you run forwards, you swing your arms to drive your legs forward, but with retro running, you want to pump your arms backwards to drive your legs behind you.
Instead of having a heel-to-toe transition, you will have a toe-to-heel transition so that your toes make ground contact and you push off from the balls of the feet or heel, depending on whether you are doing backward jogging or sprints.
With retro sprinting, you should reach backward with your big toe and then push off with the balls of your feet.
With retro jogging, you should reach backwards with your big toe and then push off towards your rear foot.
Strive to have a soft landing on the toes and balls of your feet, using your calf muscles, hamstrings, and tibialis anterior (shin muscles) to pull your leg backward.
Then, press powerfully through the balls of the feet for a hard takeoff.
Keep your torso upright, core muscles tight, shoulders back, and chest up.
#2: Practice Running Backwards Safely
The first time you try running backward, practice in a grassy field where you won’t run into anything or on a treadmill jogging at a very slow speed.
Your back should be facing the console, and you can grab onto the handrails if you feel like you will fall. Ensure you use the safety clip.
You can also wear a helmet, elbow pads, and knee pads if you are afraid of falling when you try retro running outdoors until you get used to the balance and coordination necessary to stay upright while traveling backward.
Periodically glance quickly over your shoulder to ensure that you are running in a relatively straight line and that there is nothing behind you that you will trip on or crash into.
#3: Start Slowly
Ease into it.
Making sudden changes to your running form can overload your body since it’s not used to the movement.
If you want to give backward running a try, begin slowly with short run/walk intervals of about 30 seconds.
Another option is to mix it into your regular run — for example, two miles forward followed by a half mile backward — and gradually increase from there as your body adapts.
As your muscles, joints, and nervous system become accustomed to the sensation of backward running, you can start increasing the duration of your retro running training sessions.
For some other beneficial running drills, check out our next guide:
In my teens (70s) I ran backwards just to be weird. I reaped the rewards the first time I played cornerback in rough games of tackle. Up until today, I had no idea I had company.
Thank everyone bass akward enough to pull this off!