The Benefits of Backwards
When was the last time you ran or sprinted up a hill? Okay, now when was the last time you ran or sprinted up a hill backwards? Studies continue to show the benefits of backwards, and today I’m going to share with you the top three reasons you should incorporate backwards movement into your training program.
Before we get to the three reasons, let’s look at the research. I will note that research is slim in regards to females and female athletes, unfortunately this is the case for sports science in general, but that’s another conversation. This study, specifically investigating the effects of backwards locomotion on the body composition and cardiorespiratory fitness of young women, found that “backward walk/run training improves cardiorespiratory fitness for both forward and backward exercise and causes significant changes in body composition in young women.” In a six week period, the women in this study lost an average of 2.4% body fat and improved their V02 max run test by 5.2%! This is wild considering the only thing they changed was the direction in which they were moving.
Additional Resource: https://etd.ohiolink.edu/!etd.send_file?accession=miami1367361662&disposition=inline
An older study found that “backward running at a self-selected speed may reduce patellofemoral joint compressive forces and, coupled with the quadriceps strengthening that has previously been reported, may be beneficial in the rehabilitation of patellofemoral pain syndrome in runners.” This means backwards running can be used as both a preventative and rehabilitative measure when considering runner’s knee. Imagine that, backwards running can literally REVERSE out knee pain! Another study, also by Flyyn and Soutas-Little, found backwards to be beneficial for jumper’s knee AND “a good method for achieving isometric and concentric muscle action of the VMO and VL.” The VMO (Vastus Medialis Oblique) and VL (Vastus Lateralis) are key players in terms of knee protection. The development of the VMO, which often goes untrained, can be a game changer not only for the vast majority of athletes but also for anyone suffering from knee pain.
Barry T. Bates, Ph.D., has been a long time investigator of the effects and benefits of backwards locomotion. His investigations, in the Biomechanics/Sports Medicine Laboratory at the University of Oregon revealed backwards locomotion (running) results in at least: “facilitation of balance and proprioception, improvement of muscle balance (agonist / antagonist relationships, development of a stronger foundation upon which to improve performance (due to improved muscle balance), facilitation of neuro-muscular function, assistance in prevention of injuries.” These benefits are simply priceless.
And without further delay, here are MY TOP 3 reasons in favor or incorporating backwards movement into your training program.
Posterior chain rebalance
Knee protection
Increased metabolic and cardiovascular efficiency for forward movement
BONUS: A lot the above research investigates backward walking and running, but please note there are other activities you can perform backwards or in reverse…and I wouldn’t suggest you wait for the science to catch up to those movements and potential benefits. Think: reverse sled drags ;)
I do my best to include research/study’s that center and/or include female athletes and womxn subjects. Please note that the selection is quite small in terms of movement/exercise science as most exercise/athlete based research centers male subjects.
