Backward Run

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.

Backward Run


Bearing: Weight
Impact: High



Stand facing away from running area with foot planted back. Slightly bend and knees and arms.


Run backwards through running area while glancing over shoulder. Keep upright and land on balls of feet.


Best to find an open area with even surface to avoid accidents. Consider setting up pathway of unobtrusive markers to guide runner. If running backward in public area like park, run with training partner or coach supervising.

Start slow and build up pace. Intensity is normally increased by running backwards faster. Upright posture will allow for more speed. Running up on slight incline surface (eg: grassy slope with even ground) can also make exercise more challenging.

Some athletes have reportedly used backward running while recovering from certain injuries.

Force (Articulation)



Aerobic Conditioning | Exercise Instruction | Cardio Exercises

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