Backward Running: The

Why and How to Program

for Better Athleticism
Aaron Uthoff, MSc, CSCS, 1 Jon Oliver, PhD, 1,2 John Cronin, PhD, 1 Paul Winwood, PhD, 1,3
and Craig Harrison, PhD 1
1
Sports Performance Research Institute New Zealand (SPRINZ), AUT Millennium, AUT University, Auckland, New
Zealand; 2Youth Physical Development Centre, School of Sport, Cardiff Metropolitan University Cyncoed Campus,
Cardiff, United Kingdom; and 3Department of Sport and Fitness, Faculty of Community Wellbeing and Development,
Toi Ohomai Institute of Technology, Tauranga, New Zealand

ABSTRACT athletic outcomes. Backward running (58). Given the recent developments in
(BR), which has been used to prepare literature pertaining to the use of BR
BACKWARD RUNNING (BR) IS A
athletes for competition demands for athletic enhancement in both youth
COMMON LOCOMOTIVE TECH-
(5,32) and as a return to play protocol and adult populations (56,58–60), this
NIQUE USED BY MOST OVER- article aims to examine why BR has
for injured athletes (24), is one such
GROUND ATHLETES DURING made a resurgence in the literature
method. Although a formal definition
BOTH COMPETITION AND TRAIN- and provides practical recommenda-
of BR has yet to be adopted in the
ING, YET THERE ARE LIMITED scientific community, Uthoff, Oliver, tions for how to integrate BR into ath-
EMPIRICALLY BASED RECOMMEN- Cronin, Harrison, and Winwood (58) lete training programs.
DATIONS FOR USING BR TRAINING defined BR as “any form of locomotion
FOR ATHLETES. THIS ARTICLE in a reverse direction where movement THE WHY: THE ROLE OF
HIGHLIGHTS THE ROLE OF BR IN is accomplished through a single leg of BACKWARD RUNNING IN SPORTS
SPORTS CONTEXT, PROVIDES IN- support throughout foot-ground con- AND TRAINING
SIGHTS INTO WHY BR MAY BENE- tact and both feet simultaneously in Backward running is a form of loco-
FIT ATHLETES, AND RECOMMENDS the air between contralateral foot motion which, like FR, is used by ath-
HOW TO INTEGRATE BR INTO strikes.” Backward running is different letes in most overground sports (6,37).
STRENGTH AND CONDITIONING than other forms of backward locomo- Running itself is defined as a form of
PROGRAMS. INFORMED GUID- tion such as backward pedalling—the gait that is characterized by a single
ANCE IS PROVIDED ON THE crouched technique often used by support phase and double flight phase
PRACTICAL APPLICATIONS FOR defensive backs in American football. (8). Although both directions of loco-
ATHLETES, WHICH SHOULD HELP Figure 1 provides an example of differ- motion are believed to be generated by
SPEED AND STRENGTH COACHES ent backward running gaits. Backward the same neural pathways (25), BR is
DESIGN AND FACILITATE BR IN A running, for the purpose of this article, unique in that visual feedback is altered
SAFE AND PROGRESSIVELY more closely emulates forward running and greater demands are placed on
OVERLOADED FASHION FOR (FR) with an upright running posture alternative sensory systems to maintain
YOUTH AND ADULT ATHLETES and contralateral arm swing (60). positional awareness (25,34). The abil-
ALIKE. Figure 2 highlights the technical mod- ity to run backward with an altered
els adopted over the gait cycle during visual orientation may give athletes
maximum velocity BR and FR. a tactical advantage. For example,
INTRODUCTION being able to run backward at high
A recent review examining the acute speeds while maintaining a view of
n the pursuit of optimal perfor-

I mance, athletes typically participate

in a variety of training methods de-
signed to reduce injury and enhance
and trained responses to BR found
that running in reverse had a unique
energetic and biomechanical profile
useful for enhancing a range of athletic
KEY WORDS:
conjugate method; aerobic; anaerobic; ret-
rorunning; sprint-training; contractile
Address correspondence to Aaron Uthoff, performance measures from running stimulus
uthoffaaron@[Link]. economy to change of direction ability

48 VOLUME 41 | NUMBER 5 | OCTOBER 2019 Copyright Ó National Strength and Conditioning Association

Copyright © National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
 they can better integrate BR in their
practice.

ACUTE RESPONSES TO
BACKWARD RUNNING
The immediate physiological or bio-
mechanical adaptations to a stimulus
provide a snapshot of the potential
long-term effects of an exercise. A
number of researchers have studied
the energetic, kinematic, and kinetic
responses to BR, and compared these
with FR. Table 1 provides an overview
of the acute responses of BR versus FR
at similar relative intensities (i.e., BR at
;70% of FR speed).
As identified in Table 1, researchers
have shown that, at the same relative,
or matched, intensity (e.g., maximal
velocity or BR at 70% of FR velocity),
BR is characterized by greater ener-
getic expenditure (15,17,63), lower run-
ning speed (4,59) and overall joint
ROM (4,18), unique step kinematic in-
teractions (12,18,62), decreased lower-
limb compliance (9,10), reliance on iso-
metric and concentric muscle actions
(9,10), greater leg muscle activation
(18,51), reduced knee joint stress
(19,45), modified ratios of braking
and propulsive forces (9,10), and
greater rates of force development
(63) compared with FR. The unique
physiological and biomechanical re-
sponses to BR indicate that it may pro-
vide a different training stimulus to FR,
which may serve to reduce injury risk,
enhance metabolic functions, and
improve muscular capabilities. Further-
Figure 1. Backpedal, backward shuffle, and backward run during midstance phase of gait. A)
more, including BR into a program
Backpedal, B) backward shuffle, and C) backward run during midstance phase of gait.
while following the principles of vari-
ability, specificity, and overload may
the ball or opposition will allow ath- running is also part of many warm-up
serve as a conjugate method to combat
letes to make more informed decisions protocols that prepare the body for spe-
training monotony.
(4). This is particularly important when cific movements encountered during the
you consider rugby league players BR sport and enhance athletic performance BACKWARD RUNNING AS AN
an average of 3.6–5.4 m after each (39,46,49,65). In addition, BR has been INJURY RESISTANCE TOOL
tackle (48), BR comprises of 3.4% of used as a training tool by coaches to The primary goal of any strength and
total distance covered by professional increase qualities of aerobic and anaero- conditioning program is to reduce the
handball athletes during competition bic fitness (40,55), vertical jump height likelihood of injury and ensure athletes
(36), and that elite soccer players cover (60), change of direction performance are healthy for competition (29,54).
3–4% of the entire match distance run- (53,56), and sprinting speed (60). It is Along these lines, BR is included in
ning backward (3,37). important that strength and condition- programs specifically designed
Outside of game play, BR is commonly ing professionals understand the body’s to minimize injury risk in athletes of
included in injury prevention and reha- immediate response to BR and the effi- all ages (14,20,49). In particular,
bilitation programs (20,24,27). Backward cacy of training using this modality, so warm-ups such as FIFA 11+ (31), FIFA

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 Backward Running for Athletes: The Why and How

Figure 2. Gait cycle of backward running and forward running.

11+ kids (46), HarmonKnee (27), Per- particularly important in adolescent ath- a contractile movement (9,10).
formance Enhancement and Injury letes who are undergoing rapid hor- Concentric-dominant exercises offer
Prevention (20), and Dynamic Warm- monal and anthropometric changes a potentially useful training tool, which
up (2) provide exercise variation and where their training increases (29), and may negate or mitigate muscle dam-
progression to reduce the likelihood they must be able to withstand greater age, soreness, fatigue, and inflamma-
of sustaining an injury to the knee forces (35). Coaches may use BR to tion associated with eccentric
and ankle ligaments and thigh muscle improve neural and musculotendinous movements (26). The specific isometric
strains. Warm-up programs including properties of the lower limbs, while add- and concentric nature of BR has led
BR have been found to be particularly ing variety into a program, and attenuate clinicians and coaches to use BR as
beneficial for reducing the amount of stress placed on the lower limbs. a tool to return players back from
overuse and severe injuries in athletes injury (24,33) and increase quadriceps
between 13 and 20 years of age strength (18,53) while concomitantly
BACKWARD RUNNING TO
(20,27,49). ENHANCE MUSCULAR FUNCTIONS reducing knee joint stress (19,45).
One rationale for including BR early The nature of athletic tasks determines Training BR leads to preferential adap-
into a warm-up protocol or preseason the reliance on components of muscu- tations in movements, which are depen-
program is that reductions in joint lotendinous functioning. Forward run- dent on the concentric muscle
ROM of the lower limbs (15) while con- ning is often understood in terms of functioning of the quadriceps, such as
comitantly adopting an increased stride a spring-mass model by which muscles vertical countermovement jumps and
frequency will reduce the load on lower- are stretched, and eccentric energy is early accelerated sprinting (60). Adoles-
body joints (19,23,45). Chronic reduc- absorbed and converted to propulsive cent athletes around the time of their
tions in lower-limb joint loading may energy through the tendons and con- growth spurt seem to respond particu-
lead to fewer impact-related musculo- nective tissue (7). Alternatively, BR larly well to BR, where their vertical
skeletal injuries. Furthermore, functional more closely reflects a pendulum jump ability has been found to increase
reversal of the leg muscles during BR action whereby the muscle and tendon by 9.9% (ES 5 0.83) and their sprint
may provide a mean to reduce stress length remains relatively constant performance over 0–10 and 0–20 m
on the posterior chain and reduce repet- upon foot-ground contact, and propul- improved by 7.5% (ES 5 1.56) and
itive strain injuries (24). This is sion is produced primarily through 5.0% (ES 5 1.04), respectively, following

50 VOLUME 41 | NUMBER 5 | OCTOBER 2019

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 Table 1 was more beneficial than equivalent
Comparison of acute characteristics of forward versus backward running at FR training, with 505 agility, Agility
matched relative running speeds T, and ladder tests improving between
3.4 and 10.3% (ES 5 0.85–1.44) in
Variable Study BR in relation to FR a group of highly trained female netball
Cardiopulmonary athletes. These findings indicate that
BR is not only a contractile stimulus
Oxygen consumption (1, 16, 60) but can promote positive adaptations
Heart rate (1, 16) to fast stretch-shortening cycle tasks
(57) and movements which have a large
Blood lactate (1, 16) eccentric component (11) for athletes
Kinematics of varying ages and experience levels.
Velocity (3, 56)
BACKWARD RUNNING AS A
Ankle ROM (14) METABOLIC STIMULUS
From an energetic standpoint, BR pla-
Knee ROM (14, 18)
ces a greater metabolic demand on in-
Hip ROM (14) dividuals than FR at similar relative
intensities (1,17,63). Essentially, this
Stride frequency (3, 14, 59)
means that an athlete can perform
Stride length (3, 59) BR at the same absolute volume and
relative intensity as FR yet expect to
Contact time (59)
expend approximately 28% more
Flight time (59) energy (12). Therefore, when repeat-
edly exposed to BR training, athletes
Lower limb muscle activity (17, 60)
are able to improve their running econ-
Eccentric muscle action (8, 9) omy between 2.5 and 33% (40,55)
while also improving their peak oxygen
Isometric muscle action (8, 9)
consumption capabilities by 5.3% (55).
Concentric muscle action (8, 9) The exact mechanisms underpinning
Kinetics these adaptations are ambiguous and
require further exploration; however,
Vertical leg stiffness (8) the variability of performing a novel
Knee joint force (18, 42) athletic task (34) along with increased
demand on the concentric functioning
Vertical GRF (59) of muscles have been postulated to
Braking/propulsive force (8, 9) / influence the specific metabolic re-
sponses to BR (9,10). Practically, this
Braking/propulsive time (8, 9) / means that athletes who are either
Rate of force development (60) injured, or under a high training load,
can include BR into their program to
BR 5 backward running; FR 5 forward running. stimulate metabolic responses similar
to FR with fewer repetitions.

training twice a week for 8 weeks. The In addition to linear sprinting, BR has THE HOW: INTEGRATED
dynamic leg extension action produced also been identified as a method to PROGRAMMING
during BR may provide a method to increase vertical leg stiffness (60) and Given the highlighted research into
train the anterior muscles of the thigh change of direction ability in athletes why a strength and conditioning
and hip to produce concentric force at (56). Uthoff et al. (60) found that 8 coach may wish to implement BR as
relatively high velocities. Therefore, if weeks of BR training improved vertical an acute or chronic training stimulus
the demands of a sport depend on leg stiffness similar to equal volume and for athletes, it is important to under-
acceleration ability or an athlete needs to intensity FR training in a group of stand how BR may be integrated as
improve their ability to produce con- high-school male athletes (10.6 and an effective training practice.
centric force, BR may provide a means 12.4%, respectively). In addition, Ter- To minimize the effects of accommo-
to develop this component of athletic blanche and Venter (56) concluded dation, subsequent training stagnation,
performance. that netball-specific training using BR the principle of variation should be

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 Backward Running for Athletes: The Why and How

applied (64). Appropriate variation is An introductory program such as that the distance travelled at each intensity
important to stimulate continued adap- detailed in Table 2 may be conducted or the sum of all intensities for total
tations over multiple training phases over a microcycle of 2 weeks with session load. Based on current evi-
(28) and is concerned with appropriate training conducted biweekly. As run- dence from both youth and adult
manipulation in exercise selection, ning speed is increased, special atten- research, free, or unresisted, sprint pro-
speed, volume, and intensity (52). Sim- tion should be given to the technical grams should be performed 2–3 times
ilarly, when an athlete is learning a new running model using ability appropri- a week for .6 weeks and comprise of
skill, there needs to be a sequence of ate cues similar to those found in approximately 16 runs over ;15–30 m
progressions that allow them to Table 3 and feedback on running times. per session (38,47). These pro-
become habituated with the move- As speed is progressed, the amount gramming guidelines have also been
ment and master the basics at lower of feedback on running times may be found to lead to positive adaptations
intensities before advancing to higher reduced to allow athletes to autoregu- after BR (60). Therefore, the training
intensity or more complex movements late their speeds. Based on our previous program presented in this section is
(40). Therefore, we recommend that work (59), it takes male athletes designed to improve performance and
coaches use BR as a method to vary between the ages of 15–18 years of lower-body stretch-shorten cycle func-
exercise selection, and it should be pro- age approximately 3 sessions to tion by progressively increasing both
gressed in order of running speed, become accustomed to self-selecting forms of volume (60).
absolute and relative volume, and BR and FR speeds consistently Table 4 exemplifies how an 8-week pro-
finally, by adding external resistance. between sessions. Overload in this gram can be structured during a transi-
The following sections provide recom- manner serves to both enhance profi- tion from the general preparatory phase
mendations for how to progressively ciency and confidence in performing into the specific preparatory phase with
integrate different modes of BR into high-speed BR and refine autoregula- an emphasis on developing speed
an athlete’s training program. Please tory capabilities of athletes. strength. To standardize the program,
note that while it is important to con- lower intensity runs are performed
sider exercise selection, speed, volume, PHASE 2: PROGRESS BACKWARD before higher intensities. Volume is pro-
and appropriate resistance for both RUNNING VOLUME gressed first by increasing the number of
purposes of injury rehabilitation and Once an athlete is familiar with BR at moderate and fast repetitions over the
athletic performance, the following high intensities and can accurately self- course of the first 4 weeks while main-
program suggestions are focused on select running speeds with minimal to taining the same total session volume.
healthy, uninjured athletes. However, no external feedback, the second phase Second, using a similar relative loading
we recommend any coach wishing to is to overload BR by modifying either scheme to the first 4 weeks, running
use BR as a return to play protocol to relative or total running volume. distance is increased by 5 meters for
adhere to the principle of variation and Respectively, this means a speed or each run, which leads to an increase
confer with their physiotherapist or strength coach can either manipulate in total session volume for weeks 5–8.
team physician for programming
considerations.
Table 2
Two-week introductory backward running program
PHASE 1: PROGRESS BACKWARD
RUNNING SPEED Training phase General preparation
Because of the increased coordination
demands (34) and modifications to Speed emphasis Familiarization
sensory inputs during BR (25,34), run- Progression emphasis Speed
ning backward at speed should be
introduced gradually into an athlete’s Week 1 2
training program and, where possible, Training session 1 2 3 4
be performed on soft surfaces such as
grass. This is especially important if an Repetitions Repetitions Repetitions Repetitions
athlete is young or has limited training Slow (40–55%) 10 8 6 5
history with BR because they may
have more variable coordination ability Moderate (60–75%) 5 5 6 6
(16,44). The program presented in this Fast (90+%) 0 2 3 4
section is designed to habituate an ath-
lete to high-speed BR at commonly Distance (m) 15–20 15–20 15–20 15–20
used speed ranges of 40–55, 60–75, Total volume (m) 225–300 225–300 225–300 225–300
and +90% of maximum BR veloc-
Verbal feedback High Moderate Low None
ity (59).

52 VOLUME 41 | NUMBER 5 | OCTOBER 2019

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 Table 3 demands of sled towing (43) in combi-
Technical cues for backward running nation with BR provide a method to
strengthen contractile muscle function.
1. Slight flexion at the hip
2. Push explosively through the ball of the foot on the ground BACKWARD RUNNING AS PART OF
3. Use similar arm action to forward running, that is, contralateral arm/leg action A TOTAL PERFORMANCE PLAN
Although the preceding programs
4. High heel recovery of the swing leg have been recommended for
5. Extend the swing leg behind by kicking and reaching rapidly improving running, jumping, and
hopping performance in athletes
(60), by no means are they the only
Understanding how BR can be pro- multidirectional jumping ability com- way to integrate BR into an athlete’s
gressed using volume manipulation is pared with traditional bilateral exercises training program. By understanding
useful to strength and conditioning pro- (21). Therefore, integrating backward the underpinning mechanisms of
fessionals and provides a foundation for sled towing into an athlete’s training BR, an informed coach/clinician
adding external load to BR in the form program is recommended as a means can adapt the programs any number
of resisted runs. to aid metabolic and neuromuscular of ways to meet the demands of the
functioning (43,61). sport or requirements of the athlete.
PHASE 3: PROGRESS BACKWARD Similar to any other training
RUNNING USING RESISTANCE The program in Table 5 demonstrates method, BR should not be per-
Once an athlete has undergone training how an 8-week resisted BR program formed in isolation and instead as
phases progressing BR speed and vol- can be structured during the transition part of a wider strength and condi-
ume, external load can be added in the from a specific preparatory phase in- tioning program that includes
form of resisted sled towing. Resisted to a precompetition phase with an a range of training modalities. It is
sled towing is a form of unilateral emphasis on developing strength- therefore recommended that
strength training (30), which adheres speed for accelerated sprinting. The strength and conditioning coaches
to the principle of specificity to improve program follows the recommendations include strength, multidirectional
sprinting performance and lower-body that resisted sprint training focused on running, and ballistic movements
power (13,41). Inclusion of unilateral acceleration performance should be because these combinations will
movements is essential given that when conducted 2–3 times per week for .6 provide concurrent training adapta-
athletes perform linear running or weeks with loads .20% body mass tions to muscle force capabilities,
change of direction movements, they (41). The use of daily undulated load- stretch-shortening cycle function-
will predominantly be in a single-leg ing is used to add novelty and variabil- ing, and metabolic fitness (42). Fur-
support during the action (50). Further- ity to the program (22), whereas the thermore, BR may be implemented
more, variable unilateral multidirec- principle of progressive overload is into regular warm-ups as a time-
tional movements have been shown to adhered to by increasing resistance effective method to reduce injury
improve change of direction ability and each week. The concentric muscle and enhance performance, or into

Table 4
Sample off-season unresisted backward running program
Training phase General preparation Specific preparation

Speed emphasis Speed strength

Progression emphasis Relative and absolute volume
Week 1 2 3 4 5 6 7 8
Session 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Repetitions slow (40–55%) 3 3 2 2 1 2 1 1 3 3 2 2 1 2 1 1
Repetitions moderate (60–75%) 4 3 4 3 4 2 3 2 4 3 4 3 4 2 3 2
Repetitions fast (+90%) 8 9 9 10 10 11 11 12 8 9 9 10 10 11 11 12
Distance (m) 15 15 15 15 15 15 15 15 20 20 20 20 20 20 20 20
Session distance (m) 225 225 225 225 225 225 225 225 300 300 300 300 300 300 300 300

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 Backward Running for Athletes: The Why and How

Table 5
Sample off-season resisted backward running program

Training phase Specific preparation Precompetition

Speed emphasis Strength speed

Progression emphasis Load relative to body mass
Week 1 2 3 4 5 6 7 8
Session 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Repetitions 6 6 7 7 8 8 9 9 6 6 7 7 8 8 9 9
Load, % 20 30 25 35 30 40 35 45 30 40 35 45 40 50 45 55
Distance (m) 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15
Session distance (m) 90 90 105 105 120 120 135 135 90 90 105 105 120 120 135 135
Weekly distance (m) 180 210 240 270 180 210 240 270

a traditional FR sprint program on BR modalities may be used to apply the

Cronin John is
acceleration days as a conjugate principles of variation, specificity, and
a Professor of
method to increase movement vari- overload. Integrating BR as part of
Strength and
ability. Although further research a holistic athlete development program
Conditioning at
still needs to be performed to iden- may provide a novel stimulus, which
Auckland Uni-
tify the optimal application of BR, brings physiological and physical adap-
versity of
when it is included as part of a youth tations that compliment an athlete’s
Technology.
athlete development or sport-specific ability, serves to increase training vari-
training program, it may reduce injury ability, and stave off the monotony of
risk and promote beneficial adaptations traditional training. Winwood Paul
across a wide variety of athletic perfor- is a Senior Aca-
Conflicts of Interest and Source of Funding:
mance tasks dependent on lower-body demic Staff Mem-
The authors report no conflicts of interest
power, speed, and metabolic fitness ber in the
and no source of funding.
(20,40,56,60). Department of
Sport and Recrea-
CONCLUSION Uthoff Aaron is tion at Toi Ohomai
Given the rigors of sport, coaches a PhD candidate Institute of
are constantly looking for effec- at Auckland Technology.
tive training strategies to improve University of
their athletes’ performance while Technology and is
concomitantly minimizing joint Head of Sports Harrison Craig
loading. As evidenced previously, Science and is a Research
BR could be a means of aerobic, Strength and Fellow at Auck-
anaerobic, and neuromuscular train- Conditioning at Tauranga Boys College. land University
ing that does not overload tendons of Technology
and ligaments as much as FR. Impor- and is the Direc-
tantly, this article is not intended to Oliver Jon is tor of Youth
understate the importance of training a reader in Athlete Develop-
FR nor is BR a panacea for injury Applied Pediat- ment at AUT Millennium.
prevention or athletic performance, ric Exercise Sci-
but rather a method in a practitioner’s ence within
toolkit. Similar to other forms of Cardiff School
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