It sounds crazy, but it works! The little-known benefits of walking and running backwards

Les bienfaits insoupçonnés de la marche et la course à reculons

Walking or even running backwards ? The idea may seem incongruous… The concept seems in any case to be taken very seriously in the microcosm of running. To the point of integrating it into marathon preparation plans or other events. What would be the benefits ?

Running specialists have even given it a specific name: retro-running. This involves running in… reverse gear. Although it still appears to be very little practiced, this technique could well become more widespread, both among the hard laborers of the asphalt or trails for the purpose of progressing and among recreational runners, with the simple aim of varying the practice. And even the walkers!

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For the heart and vessels

Retro-running or retro-walking… The benefits seem to be numerous, if only for the health of the heart and our blood vessels. An illustration of this is the energy expenditure, which increases in the case of running – even moderately – by about a third! And for good reason, this technique stimulates our cardiovascular system more, with, for example, a heart rate increased by 10% to 15%, always at the same speed.

For the muscles

Beyond that, walking or running backwards forces the muscles and joints to work differently and thus be strengthened. For example:

Develop our sensory and proprioceptive receptors. At the foot level, therefore; Stimulate the quadriceps, these muscles located at the back of the thigh, which are used more when walking backwards than when walking forwards; Strengthen joints such as the ankles and knees; Straighten the spine.

On the osteoarticular level, this approach thus makes it possible to neutralize muscular or ligament imbalances, born from the repetition of the same movements when walking or running. Also a way to prevent injuries.

For the sense of balance

Of course, moving without really looking where we are going also stimulates our overall peripheral vision and our sense of balance. This is thus called upon to adapt to this new coordination in space, with gestures that are neither natural nor habitual.

Ready to try ?

On a technical level, walking and running backwards require specific concentration, at least at the beginning. The advice is to start gradually: very slowly at first, rolling one foot well on the ground, then the other. All while trying to keep your torso straight. Same approach if you want to run, increasing the speed little by little. And starting on a (long) straight line preferably. You want to try ? Ideally, practice in pairs and alternate between running or walking forwards, then backwards.