Running backwards - known as Retro run-May seems to be unusual, but this unique activity model is supported by science to improve Interesting health, coordination and functional exercises. While running forward to plan most of the training, incorporates the run backwards Unexpected benefits for action, preventing injury, and restoration.
In this article, we will search Scientific and biological benefits Of running back, review The latest researchAnd describe How to implement it safely and effective For athletes, runners, and customers are focused on the live expectation.
What is the rear run?
Running rear (Retro run) is what it sounds like: Run in active movementWhere the movement vary from running forward. It requires:
- Rose Knee growth and stretching
- More than ankle dorsiflexion
- Update Proprioception and coordination
Retro running can be carried out in walking, running, or sprinting speed and is used in Revival, training sports, and conditions with favor.
The best interests of running backwards
1. Improve the joint health of the knee and reduce pain
One of the most research benefits of running backwards is its ability Reduce Patellofemoral pressureMake it valuable exercises for people with:
- knee osteoarthritis
- Patellofemoral Syndrome Syndrome (Church's knees)
- Recovery knee retour
Education: Flynn et al. (2021) found that running backwards cause the knee pressure in advance by Activate hamstrings and glutes moreReduce patella trigger.
2. Strengthening the strong muscle strength
Running backwards:
It makes work that is working in developing Body fitness fitnessEspecially in a muscular often there is no solution in the next leadership.
3. Enhances balance and neurarmuscular coordination
Running in the back challenge:
- Vestibular controls
- The accuracy lay foot
- Reaction time
This can be translated to better Quick, Core SecurityAnd Active action In both old athletes and adults.
Education: Uthoff et al. (2018) found retro run Improve dynamic balance and dynamic assistance More than traditional chase.
4. Burning a lot of energy in less time
Running retreats is a careful need. Research shows it:
- Increase heart rate of heart and consumption with low speed
- Call Up to 30% more energy expenses Compared to the next run
Education: Terblanche et al. (2005) concluded that running backwards Air capacity and caloriesMake it an effective tool.
.. Promote recovery and preventive
Running backwards Optional with low effects To move forward and can be used for:
- ACL Rehab
- Post-Op Knee Revival
- Prevention of hamstring injury
Its focus on controlling movement helps avenge the neuromuscular path and Construction of resilience In soft tissues.
How to start running backward
1. Start with a rear walk
Start on a flat surface, safe as the road or turf:
- Walk back for 20-30 meters in time
- Focus on names named and foot control
- Perform 4-5 rounds as warm or finish
2. Advance to the Light Running
When the Coordinates Improved:
- Jog back to 20-40 meters
- Maintain a small step
- Avoid searching for travel vision and knowledge of training
3. Use trends or runs (optional)
- Walking backwards on the rush on a little inclusive (5-10%)
- Great for knees and quadriceps stimulations
- Starting at slow speed (1.5-2-2 mph) while holding railing
. 4. Fill in warm or recovery days
Running can be:
- A warm warmth for legs and core
- Part of active recovery
- Cardio Replacement when a nurse is sick
Program writing instructions
| Goal | Frequency | Duration / Distance |
|---|---|---|
| Restoration of strength / knees | 2-3 × / week | 10-15 minutes walk |
| Air conditioning / Loss loss | 2 × / Week | 4-6 series of 50m 50m competition |
| Sports action | 2-3 × / week | Includes in a quick drill |
| Older adult movement | 3 × / Week | 5 minutes walking daily |
Who should try backward?
- Runner With the knee problems
- Athlete Find out to update Quick And time reaction
- Customer exercises Who wants novels, funnio choice
- Adult Works on mobility and balance
- Recovery customer reintroducing a gait form with lower effects
Caution and consideration
- Starting late to avoid filming or coordination
- Use a safe area, as obstacles
- Avoid transitions or unequal areas at first
- Balance people should consult PT before starting
Summary
Run back may look unusual, but the science behind it is clear: It improves the function of the knee, helps coordination, challenges Cardiovascular Fitness, and strengthen muscle. Whether you are an athlete, exercise and recovery from injury, retro runs proposed A Additional at low risk, maximum To your arsenal of training.
Include it gradually and enjoy the surprising benefit of moving in the back Move your work forward.
Scientific references
- Flynn Tw, Soutas-Little Rw. Mechanical energy and a muscle action in during the front and back run. J Orthhop Sports. 2021; 34 (74): 402-408. Doi:
10.2519 / Josp.193.108 - Terblanche e, Page C, Kroff J, Venter Re. The impact of the training of the training of components in the body's component and strength of the heart of young women. Int J Med Sports. 2005; 26 (3): 214-219.
- Uthoff A, Oliver J, Cronin J, Harrison C, WinWood P. New Sports Med athlete. 2018; 48 (58 (5): 1083-1096.
- American Sports University. ACSM advice for exercising test and prescriptions, 11 ed.
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