According to Tiktokers, running backwards can burn twice as many calories than running forward. TikTok has already seen #runningbackwards get over 1.2M hits. Similar hashtags (#backwardrunning and #reverserunning) have also been popularized.
Does this claim hold any truth? Find out in this article.
What is Backward Running/Reverse Running?
Frankie Ruiz is the chief running officer of Life Time Miami Marathon and co-founder. Backward running differs from regular running in that it requires a different set of skills. This includes your form, technique, as well as the muscles you use.
Cross-country running coach and long-time coach, Mark says that running should be replaced by the act.
Running backward, while still forward-running is the goal, requires coordinated body movements to move through space with one or both of your feet off the ground.
Ruiz says that this idea is a warm up and agility exercise in many sports. Reverse running is used by many endurance athletes for rehabilitation after injuries, such as a hip or knee injury. Because stress is easier to manage, it can be a great way to get back into aerobic conditioning.
What are experts saying about the assumed benefits of backward running?
Ruiz explained that backward running has a different set of benefits to regular running than regular running, particularly for those who have been practicing forward running for a while. Although the aerobic benefits are the same, the muscles you use to run backwards will be different.
Forward running uses the muscles in the front of your leg (quads, anterior tibialis), but reverse running relies upon the posterior chain muscles such as the glutes and calf muscles. In other words, you will feel the strain in your calves within a matter of minutes.
Elizabeth Gardner, MD at Yale University and orthopedic surgery head physician, says that running backwards can burn more calories than running forward. There are many factors that affect how calories are burned, including age and heart rate. She also notes that running backward stimulates more muscle activity, so you will likely burn more calories.
Conclusion
While many TikTok trends fade, running backward can be a game changer for your fitness and health. It’s possible to successfully incorporate it into your daily routine if you take precautions and start slowly.
