How to Practice Retro Running

"Retro running" is the practice of running, for health and fitness, in reverse. Running backwards exercises the hamstrings and quads, while taking pressure off the knees. It also helps to strengthen the the back and abdominal muscles and is a popular rehabilitation method for injuries to the back, hip, groin, hamstring, ankle and Achilles' tendon.

Difficulty: Moderate

Instructions

1. Start by walking backwards and slowly increase your speed to a jog. Taking it slowly will allow your body to get used to the new motions. Retro running won't come naturally.

2. Choose your location: retro running is not a sport for rough, uneven terrain. You want a smooth path or even a treadmill with handrails for support. Find a quiet or low traffic area. Since you can't see where you are going, make sure you won't run into anyone or anything.

3. Run backwards for 60 seconds at first and then walk forward for another 60 seconds. Repeat this 5 to 10 times. This can also work on a treadmill. Gradually increase your speed.

4. Work out with a partner--they don't even need to be another retro runner.

5. Limit your retro running to twice a week: don't overdo it. And don't abandon forward running: as always, it's important to have a balanced exercise regimen.

Tips & Warnings

• Do not retro run in a high-traffic area. Although odd looks may not bother you, tripping over unseen pedestrians and vehicles will.
• Obviously, you'll need to look over your shoulder while running backwards. To prevent neck cramps, alternate shoulders.