Have you ever thought of adding walking backwards to your workouts? If you haven’t, you should!  Walking or running backwards uses more energy,  which burns more calories.  I have incorporated walking/running backwards into my running workouts. I have been amazed how I am noticing differences with my ability to run better with  longer strides and my core is feeling stronger.  Plus, my weight loss and muscle gain have been surprising me. I  actually fit into a pair of jeans this week, which were slightly too tight to wear last week!  It is true, once you gain muscle weight,  your muscles will eat away at the fat while you sleep. I believe that is now happening to me. I have upped my exercise routine now for the last 7 weeks and now I am reaping the rewards of gaining muscle weight and dropping fat!

When you walk/run backwards, your abs become your back,  so they work harder then going forward. Also, going backwards helps you gain better posture.  How many runners have you seen slumping over, just trudging along? When you walk backwards, you automatically take bigger strides and your body is tall and straight.  Once your  body adjusts to these larger strides, it will make your running strides longer too! When you increase your stride, your running time (or walking) will decrease!  I always like to get the most done in the shortest amount of time! How’s your balance these days? If not so good, going backwards also helps your balance.  I am amazed how fast I can go backwards now with just a slight glance at the edge of the road.  I can go very quickly around turns now without worrying that I am getting into the street.

Walking backwards is also easier on your joints.  Try it,  just turn around and take a few steps back and see how your knees feel. You should notice less pressure on your knees.  You do not get the same stress on the joints going backward like you do going forward.  According to two University of Oregon professors, Dr. Barry Bates and Dr. Janet Dufek, (who have been studying the benefits of backward walking since the 1980’s) going backwards has less force on the knees so it is wonderful for people who feel pain in their knees when doing stairs or lunges. Because you have less hip range of motion going backwards,  it is also beneficial for people who have hamstring strain.  I can identify with this! I have had a pulled hamstring for a few months now, incorporating going backward in my exercise routine has lessened my hamstring pain.

So, pick a safe path,  turn around,  and try this little exercise method to enhance your workouts. Make sure you are in a safe area and there isn’t a lot of traffic. Start slow and as your body gets use to this backwards motion you will find you will pick up speed and then can run if you want to! I have only done a little running backwards as just walking backwards has proven to have great results.  Have a treadmill? Turn yourself around and try it on the treadmill!  Just remember, if you want to really go forward, try going backward. You might see the world in a different way too.  Good luck!  If you have any questions, feel free to leave me a comment.