How Running Backward Prevents Injuries


Meet the World’s Fastest (Backwards) Runner

Video taken from the channel: Great Big Story


Running Injury Free | The Single Leg Injury Test!

Video taken from the channel: The Run Experience


Fastest run backwards one mile Guinness World Records

Video taken from the channel: Guinness World Records


Running Technique Tips To Prevent Injury & Improve Efficiency

Video taken from the channel: Noregretspt


Shoulder problems and joint replacement surgery: Mayo Clinic Radio

Video taken from the channel: Mayo Clinic


ACL Strengthening Exercises | Best Exercises to Prevent ACL Injuries

Video taken from the channel: Matthew Boes M.D.


Benefits Of Running Backwards: How It May Fix Bad Running Form

Video taken from the channel: Run Forefoot

Backward running can help those recovering from injuries aggravated by forward running, as well as athletes who play sports requiring backward movement. Use caution when changing direction because there’s a higher risk for fall-related injuries. Never practice on equipment such as a treadmill or elliptical machine. The foam roller helps ease the pain, but this exercise is going to help prevent the pain from coming back.

To start this exercise: Stand on one leg and balance. How to Prevent Running Injuries. There are a lot of mistakes a runner can make prior to a workout that can induce injury. A lot of athletes tend to overstretch before running, instead of saving those workouts for a post-run routine. Deep lunges and hand-to-toe hamstring pulls should be performed after a workout instead of during a warmup.

How to Prevent Running Injuries. Overtraining and overusing the feet are the main causes of common running injuries. A number of these common injuries are caused by overrunning. Runner’s knee is a condition that is characterized by the back of the kneecap beginning to wear away and cause pain in the knee.

This frequently occurs due to either. How: Balance on one foot (shoes off, ideally), with your back straight, arms in running motion, and your weight evenly distributed between your. As a general rule, the risk of a back injury can be minimized by integrating minor changes to warm-up and training regimens, running shoes, running surfaces, and average daily distances.

Improved conditioning of the abdominal, lower back, and other muscles involved in running is also essential to preventing back injuries. A pain in the lower back while running, which comes on during the run, normally after 10-15 minutes into the run. 2. A pain that may refer into the buttocks, but not below the knee, and not with. In the mid-1970s, Runner’s World medical editor George Sheehan, M.D., confirmed that he was hardly the only runner beset by injuries: A poll of.

Developing a solid base of running first and giving your body time to adapt to the stress running places on your back will decrease your risk of. Hip joints allow the thighs to lift up in front (flex), lengthen backwards (extend), lift out to the side (abduct), come towards your center or even cross to the other side (adduct) and turn inwards and outwards (rotate internally and externally). When you run.

List of related literature:

There have been dozens of attempts by researchers to try and understand the common mechanisms that result in these running injuries, but much is still not understood about why specific injuries occur.

“Strength and Conditioning for Endurance Running” by Richard Blagrove
from Strength and Conditioning for Endurance Running
by Richard Blagrove
Crowood, 2015

Masking the pain and forcing your body to run in an unnatural way increases the risk of secondary injuries, which can potentially be even more serious than the initial injury.

“The Para Fitness Guide” by Sam McGrath
from The Para Fitness Guide
by Sam McGrath
Bloomsbury Publishing, 2012

A welldesigned program will help increase flexibility in the inelastic tissues (ligaments and tendons), break down scar tissue, and decrease the chance of injuries caused by strains.

“High-performance Sports Conditioning” by Bill Foran
from High-performance Sports Conditioning
by Bill Foran
Human Kinetics, 2001

That’s right, running itself doesn’t usually cause injuries: It’s the mistakes made by runners and coaches that can cause trouble.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

This suggests a need to better understand the causes of running injuries.

“Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult” by S. Brent Brotzman, Robert C. Manske
from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult
by S. Brent Brotzman, Robert C. Manske
Elsevier Health Sciences, 2011

To obtain proper form and avoid injury, runners should routinely perform movement drills as well as exercises to develop hip and hamstring strength, elasticity in the legs, and range of motion.

“Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong” by T.J. Murphy, Brian MacKenzie, Dean Karnazes
from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong
by T.J. Murphy, Brian MacKenzie, Dean Karnazes
VeloPress, 2014

Previous injuries or abnormalities of the spine, lower extremities, or upper extremities may increase a client’s risk of injury during performance of plyometric exercise.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

The development and pattern of overuse injury in running is interesting from a biomechanics perspective.

“Biomechanics of Sport and Exercise” by Peter Merton McGinnis
from Biomechanics of Sport and Exercise
by Peter Merton McGinnis
Human Kinetics, 2005

See Table 83.4 for an overview of running injuries and corresponding treatment strategies.

“Clinical Orthopaedic Rehabilitation: A Team Approach E-Book” by Charles E Giangarra, Robert C. Manske
from Clinical Orthopaedic Rehabilitation: A Team Approach E-Book
by Charles E Giangarra, Robert C. Manske
Elsevier Health Sciences, 2017

Running on the tighter inside lanes and in the same direction can put unnecessary wear and tear on joints and tendons, especially if you’re not accustomed to running the turns.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • How do I increase my ankle mobility. I’ve been doing the ankle circles but my feet still splay out a bit when doing the low squat.

  • I am now at the 3,5 months after my acl surgery (ligamys method).

    When should I start with these exercises? After my recovery or right now?

    Or should I stick with my own stuff and your video on plyometrics (after 4 months)?

    Great videos!!!

  • I am due for my first half marathon in a week a time. However last week I had an I jury over my left ankle. It’s more or a strain. But I still experience a dull aching pain occasionally. Should I go ahead with my run? I have been training hard for the last 3 months. I am very anxious now

  • 1:03, seems wrong. The backwards marathon record cannot be 1 hr 43 min because that would be faster than the forward record, which is just over 2 hours.

  • This dudes a coach for a college in my conference and at a track meet once he was checking in his team and this lady was like are you that guy that runs backwards and he said with out missing a beat, “yes i am, I guess you can say God’s plan for me was going in reverse” and I immediately left.

  • I am sorry but the fastest marathon took 2 h with a mile pace of 4:44min, if the world record for running the mile backwards is 5:55, then there is no way the guy can run 1h43 for the marathon

  • Dear,

    I am 38-year-old electrical engineer I all day walking in yard last one week my left foot back side have pain so one day I took rest and put some medicine cream so feel relief after two days same pain rising in my foot I could, not understand what happened with me I first time facing this pain I am secured due to pain, today I will change my shoes lets see what is impact in my leg.if you some tips so please share me.


  • It took over a minute to watch and it was 7x speed meaning it took more than 5 mins lol. Plus his stride looks like 8 minutes at least

  • No way that was a sub 6 mile. At least not at that pace unless you sped up when the video sped up. That was around an 8-9 minute pace.

  • I remember the first time I saw this, I decided to try running backwards on my treadmill. The end result was an aching back, some broken furniture, and a bruised ego.

  • Excellent doctor, BUT I have to comment. I have had 2 x total shoulder replacements and want to warn anyone who hears that the procedure is a ‘quick and painless’ surgery. Wrong. Major surgery, long and difficult recovery and it should only be done as a last resort. It can offer relief, but absolutely no walk in the park.

  • Any advice on how to:

    A) determine whether your ankle joint or soleus/Achilles etc. is responsible for the lack of ankle mobility?
    B) how to increase ankle mobility?


  • Yup… so I’m not terrible at this. BUt definitely am a ways a way from doing it on one leg. Do you have any follow up videos to this one with some exercises to help with loosening off the ankles, feet and achilles? I can definitely feel my achilles and the lower section of my heel tightening up the more i run, to the point where first getting out of bed in the morning my feet are a bit sore until I start moving about.

  • Sorry very few older runners have the flexibility shown here 40 plus years of fast running ( I’m 65 now and have run over 100,000k and still jog at 4.45 p/k I race much faster but injuries are now frustratingly common ) -all this running have made the hamstrings very tight and impossible to do these yoga positions..

  • at the bottom of the squat the hips are actually in internal rotation (plus flexion and abduction of course). the knees are out because of the abduction part, not because of external rotation like you said in the video.

  • I’m able to do a single leg squat with left leg extended (resting on right ankle) but when I try to rest on my left ankle I fall backward. What does that indicate?

  • That looks simple but then you realize his feet are flat on the ground, shit… I can’t do that(but I have bad knees from flat feet )

  • I haven’t run for a mile in over thirty years and I smoke a pack of cigs a day, I probably couldn’t run a mile and definitely not backwards.

  • Hi Doc, is it possible to share with us some exercices for preventing & strengthening patellar tendonitis? I m searching in the whole youtube and they show just exercices for strengthening AFTER INJURY. Thank You!

  • Hi thanks for this. I have three questions. I’m running in the Bristols Half marathon.
    1. How do I run faster?
    2. I currently run with my ankles below knees. How do I get the kick bringing ankles above knees.
    3. How do I run progress from 10mins per mile pace to 9mins per mile or faster comfortably?

  • I tried doing the two leg squat I found that I could only do it with good form by being up on my toes. I also experienced pain in the left hip…would you have any advice for helping with this?

  • What if you are not sure where you have lack of mobility or you have lack of mobility everywhere? I cannot get down that low and cannot put feet flat (always on my toes); and it hurts my knees to sit that low.

  • Hey, this was great. I usually do the squat position regularly however I didn’t know it is an injury test. Shall try the single leg squat too from now on. Thanks and cheers!! ������

  • Interesting video. Not trying to be a “Nazi grammar corrector,” but the word is
    BACKWARD. It’s
    also sideway, not SIDEWAYS.
    Prepositions do not end with the letter “s.” Regarding the directional prepositions in particular, nobody says or writes ups, downs, ins, outs, ups, downs, nears, fars, asides, beyonds,
    overs, unders,
    etc. Why “backward and “sideway” are the only two directional prepositions that are almost always misspelled is a mystery to me.
    (I once misspelled these two prepositions myself until I woke up to the error one day many years ago.)

  • Other than diagnosing dorsiflexion restriction what other “diagnoses” are found on this single leg squat and then once found how to improve / resolve? Are they on the app (which is awesome BTW)… please advise.

  • Him: omg there is a fire behind me I have to run backwards in to the fire and survive!!
    Mom on Facebook: lmao my son had a fire behind him then he ran backwards and died lol