We at AdmiGram.com strive to lead a healthy lifestyle as much as possible. In the morning — running, in the evening — the gym. After all, beach season is just around the corner. Imagine our surprise this morning when we saw a girl running backward during our jog. At first, we thought someone was filming another TikTok meme. But as we approached the running girl, we realized it was not that simple. Adjusting our pace to hers, we began to wonder what was actually happening.
We must admit that running backward was not easy, and we eventually dropped out. But we managed to get answers to all our questions. It turns out that such running technique is very popular and effective for burning calories. In terms of energy expenditure, backward running, or as it’s also called — retro running, is 6-10 (!) times more effective than normal running. We’ve delved into this topic further and are eager to share it with anyone interested in shedding extra pounds.
Backward running for weight loss: retro running for newbies
What is retro running?
© ThoroughlyReviewed / Flickr
Backward running, or retro running, is a special type of physical activity that engages slightly more muscles than regular running. Running backward effectively works the broadest muscles of the back, the large glutes, and the calf muscles. The load on them is 2-3 times greater than during normal forward running. Specialists note that by calmly running one kilometer backward, you replace an ordinary 3-5-kilometer morning jog.
Why backward running?
As practice shows, backward running practically eliminates joint injuries and wear. The best part is that bone tissue becomes stronger and practically does not wear out. By engaging in retro running, you will quickly strengthen your posture, get rid of most of the fat layer in your leg muscles, abs, arms, shoulder girdle, and neck. At the same time, your body produces less acid, which after regular runs causes pain and burning sensation in the muscles. As we mentioned earlier, backward running is very effective. Consequently, it helps save your time by 3-5 times.
Backward running: what the global community says?
© ASICS (Backward Running) / YouTube
Since 2010, backward running has been recognized as a sport discipline. Various competitions in this type of movement are held in dozens of countries around the world. For example, in July 2018, the 7th World Retro Running Championship was held in Bologna, Italy, with over 10,000 athletes participating. This is almost as many as in the Boston Marathon. This type of running is becoming very popular. Although regular running shoes are suitable for this type of activity, sports brands are not ignoring this sport and are releasing special enhanced running shoes for backward running.
How to start retro running?
© Martin Katler / Unsplash
The ideal place for backward running is, of course, the stadium. If this is not possible, choose a flat and wide track without pits and other surprises. Determine a distance of 100-200 meters for yourself. Walk the distance at a regular pace and check for stones and pits. Then try walking backward. Once you feel confident, switch to light jogging. Try not to look back too often, but still do it to control your movement.
Kathryn Clewley, a former goalkeeper for a women’s soccer team and now the head of a youth sports school in Ontario, has become seriously interested in this sport. She is trying to popularize it worldwide as much as possible. Kathryn Clewley is the first and only person in the world to run the entire marathon distance with retro running. She has recorded a special instructional video for those who are just starting backward running.
image on top: ThoroughlyReviewed / Flickr
