Walking Backwards: Reasons to Try this Walking Technique

Each day we put one foot in front of the other. Step by step we cover different distances on foot, without spending a minute to think about the process. Since we are so used to walking forwards, it is tough to suddenly start trying to walk backwards…

Why should we walk backwards?

It may sound strange or silly at first, but if you take a closer look at the technique, you will see that it has tons of benefits for your physical and mental health:

walking backwards

Walking backwards….

  • sharpens the senses and mental clarity
  • improves coordination
  • boosts body consciousness
  • adds variety to your training
  • strengthens less used leg muscles
  • decreases lower back pain
  • puts less strain on the knees
  • speeds up the body’s metabolism
  • increases energy level
  • improves sleep
  • strengthens the heart

In order to reap all the benefits, you should walk backwards three to four times per week for 10 to 15 minutes.

Since we practice “normal walking” every day without thinking about it, the body and the brain are forced to adapt to new, unfamiliar demands when you start walking in reverse.

In China walking backwards is already becoming a part of everyday life:

Running backwards for advanced

After you have practiced walking backwards extensively and feel comfortable with it, you can even move on to running backwards. The School of Healthcare Sciences in Cardiff researched the benefits this has for the body. The study discovered that pain in the front of the knee can be reduced by running backwards.(1) Another study, conducted by the University of Stellenbosch in South Africa, showed that a combination of running forwards and backwards can improve cardiorespiratory fitness.(2)

How it works:

Before you run backwards, you should make sure to practice walking backwards a lot. The best way to do this is on a treadmill, because you have railings to hold onto. Start slowly and work up to a fast walk.

When you have reached a higher speed on the treadmill, you can carefully try jogging backwards. This is especially good if you struggle with knee pain, because this technique – as mentioned above – reduces the strain on your knees.


Concentrate on every step – your brain has to get used to the new way of moving. Safety is the top priority.


9 thoughts on “Walking Backwards: Reasons to Try this Walking Technique

        1. I’m not just saying it . do this with my clients and the results are awesome . i told you that my job is a pvt trainer so what i write about fitness,nutrition and so on, is already tryed by …ME ! 😉

          Liked by 1 person

            1. hmmm no need to say sorry . honestly,when i was at classes and they told us abour running or walking backwards,also on a treadmill,i tought it was a joke but once i did and also understood how to run backwards or walk(depending on ur level) , i felt like i descovered a new world.i felt my hamstrings,glutes,calves and lower back were really working all at once ,thing wich is great to achieve whithout using weights or even diferent machines/equipment.also,when i tell my clients to do it for the first time,they ask me 2 or 3 times and put diferent questions . the truth is that walking or running backwards is a very strange move so,of course people doubt it .try it…just walk backwards but ur posture has to be corect and when u do this,you must control every part of the movement.if not,you won’t feel anything and consider it is a waiste of time.that’s the truth

              Liked by 1 person

              1. Honestly, i know some of which you have stated in your article are true and yes it sort of sound funny but i do believe it does give such effect when i do contemplate on it. Great article and never let anyone make you think your work is ineffective because you know and have experience and saw the changes of effect due to it. But for now i think i have some walking backwards to do 🙂

                Liked by 1 person

                1. thank you ! i never get affected about the comments bcoz 99% of what i write is proven on me or i saw on others . good luck at walking backwards ! let me know how you feel in 1 week 🙂

                  Liked by 1 person

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