People know jogging can loss weight and keep fix. But if you want to lose weight from your thighs, buttocks and knees, jogging backwards might be the best workout for you.
- Known as reverse running or retro running.
- In early twentieth century when several athletes.
Scientists from the University of Stellenbosch in South Africa found that joggers who ran backwards for anywhere between 15 and 45 minutes, three times a week over the course of six weeks, lost up to 2.5 percent of their body weight. Jogging backwards has several benefits because the body gets a change from its usual routine and the muscles in your legs, ankles and toes get a different workout. It increases your breathing rate, which allows your abdomen muscles to become stronger and healthier. Your circulation also improves, helping you maintain a healthy blood pressure. Your metabolic rate increases as well, causing you to sweat more and flush out the toxins from your body.
Running backwards burns 20 percent more calories than running forward and it exerts lesser force on the joints. It is often recommended by many physiotherapists for knee and back problems. Running backwards is especially beneficial for women, as it significantly reduces your oxygen consumption while running, making you aerobically fitter and enabling you to lose an average of 2.5 percent of your body fat. While running backwards, you push forth and land on your forefoot, so your toes are straight and your posture is perfect. Regularly jogging or running backwards makes you more active and vigorous, and your vision and hearing also improve, since you need to be constantly alert to figure out what is happening around you.
While retro running has many health benefits, it is also important that you take certain safety and cautionary measures while doing it. If you are planning on jogging backwards, you should start on low ground to avoid tripping over and hurting yourself. Once you are comfortable with the routine, you can try picking up the pace. Pay attention to your posture and balance as running backwards with the wrong posture can cause a sprain or pain in your limbs. In comparison to running forward, reverse running requires more focus and concentration, in order to avoid accidents or bumping into someone else.
If you decide to start running backwards, it is important that you follow certain guidelines:
• Opt for a flat and broad running surface that doesn’t have any manholes, speed breakers or obstacles.
• Identify a distance of 50-100 metres and walk on it first to see if it is safe.
• Try to lean on your back slightly as you run backwards, pushing off from your forefoot.
• Allow the balls of your feet to hit the ground first, followed by your heel.
• Avoid turning back too often; you can glance backwards every six to eight paces when you are new to this running style, but try to reduce this habit gradually.
• Try running with someone who runs the classic way (running forward) so that they can keep an eye out for you.