What it is?

Just running backwards. Very intensive and effective training. And besides it is safe: the risk of injury to the back and legs is reduced, balance is developing.

Why is it so effective for weight loss?

First, as a cardio-rescue retro-run burns a lot of calories. But in comparison with the usual running reverse uses more muscles, especially quadriceps. Therefore, jogging replaces a full training in the hall.

Just imagine: 100 steps backwards are equivalent to 1000 usual steps. And one round of retro-race replaces 6 tracks forward. A great way to save time, is not it?

So, the advantages of retro-running:

  • Exercise of the leg muscles without harm to the joints
  • Retro-running strengthens the legs, without burdening the knees. This technique involves muscles that are difficult to work with during normal running: shanks, Calf muscle, quadriceps.

    • Prevention of knee injuries
    • During the running forward, the movements are constantly repeated, which can lead to a dangerous imbalance and, as a result, chronic knee problems. Reverse running reduces pressure on the knee joint, since flexion does not come from the hip, but from the foot. Strong opposite muscles improve balance, which makes training less dangerous. Therefore, retro-run is recommended in the framework of rehabilitation after injuries.

  • Development of peripheral vision and balance
  • Since you do not see the treadmill, you will have to rely on peripheral vision, hearing. An additional bonus is better coordination.

    • Beneficial effect on the brain
    • Having diversified habitual training and moving in the opposite direction, you make the brain work completely differently. New neural connections are formed.

  • Improvement of posture
  • While at the usual run the body is grouped and somewhat stooped, when running back, the back assumes a natural, forward position. In addition, this technique reduces the burden on the lower back.

    • Strengthening the press
    • A straight back during the back run forces the muscles of the press to work.


  • If you decide to try a new technique, find an even, well-known surface with a minimum of obstacles. Ideally - a stadium, where you can focus on the marking of the treadmill.
  • Start with the walk back, gradually increasing the speed.
  • Afraid to frighten passers-by? Then practice the technique on the treadmill so that later your light movements only delight the surrounding.