At AdmiGram.com, we’re all about staying active — mornings are for running, evenings are for the gym. Beach season is coming, after all. So imagine our surprise when, mid-jog, we spotted a woman running backward down the path. At first we figured someone was filming a TikTok trend. But once we caught up to her pace, it was clear this was something else entirely.
We won’t lie — running backward is hard, and we tapped out before she did. But we got our questions answered. Turns out this running style, known as retro running, is a legitimate and surprisingly effective way to burn calories: studies show it can torch up to 30% more energy than running the same distance forward. We dug into the science and rounded up everything you need to know if you’re looking to shed a few pounds.
Backward Running for Weight Loss: Retro Running for Newbies
What Is Retro Running?
© ThoroughlyReviewed / Flickr
Backward running, or retro running, is a form of exercise that recruits your muscles differently than a standard jog. It puts extra emphasis on your lats, glutes, and calves, since your body has to work harder to stabilize and propel you in an unfamiliar direction. Because it’s a less efficient movement than running forward, it demands more effort — and more energy — to cover the same ground.
Why Try Backward Running?
Backward running is generally easier on your joints than forward running. Thanks to the way your foot lands — on the ball of the foot rather than the heel — it reduces impact on the knees, which is why some coaches recommend it to runners recovering from knee pain. It also encourages better posture, since running backward naturally keeps your spine more upright.
And yes, it burns more calories: research estimates retro running torches roughly 20–30% more energy than covering the same distance forward, making it a time-efficient add-on if your schedule is tight.
What Does the Global Community Say?
© ASICS (Backward Running) / YouTube
Retro running has its own dedicated fan base — and its own world championship. The 7th International Retro Running World Championship took place in Bologna, Italy, in July 2018, drawing competitors from 17 countries to race everything from the 100 meters to the half marathon. It’s still a niche sport, but it’s steadily gaining a following, and most runners find that regular running shoes work just fine — no special gear required.
How to Start Retro Running
© Martin Katler / Unsplash
The safest place to try it is a track, where you don’t have to worry about obstacles. If that’s not an option, look for a flat, open stretch without potholes or debris.
Pick out a 100- to 200-meter stretch. Walk it forward first to check for stones or uneven ground, then walk it backward. Once you feel steady on your feet, ease into a light jog — glancing over your shoulder every few strides to keep track of what’s ahead (well, behind).
Aaron Yoder, of Lindsborg, Kansas, is proof of how far the sport can take you. A competitive runner once headed for the Olympic trials, he suffered a knee injury that sidelined him from running forward — so he started running backward instead, and never stopped. In 2015, he set the Guinness World Record for the fastest backward mile, and he’s held onto his title as the sport’s reigning champion ever since, continuing to chip away at his own best times.
So next time you spot someone jogging backward at the park, don’t assume they’re lost. They might just be onto something.
image on top: ThoroughlyReviewed / Flickr
