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muscle (pushes the heel down, raises the front of the foot) more as a prime mover than a shock absorber. When running backward downhill, the ball of the foot is used whereas forward downhill running uses mainly the heel to absorb the force. This requires more coordination and therefore develops brain
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or alternative mixed running. Some believe that running backwards helps balance out the strain brought on by normal running. Reversing the direction works the friction of tissues oppositely. Running flat or uphill, the heel is used to push off rather than the ball of the foot as normally occurs with
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Backward running adds another dimension to running, and when complemented by sidestepping in both directions (with and without crossovers front and behind intermittently) covers the essential dimensions of human movement on the two-dimensional plane. Diagonal movement as well as curving running (as
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Running backwards down a hill is more dangerous, and it is advised that someone learn how to drop into a backward roll before attempting it, to deal with any resulting tripping or loss of balance in the prone movement. Although the distance to the ground is greater running downhill backwards, the
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Other advantages to backward running are a reduction in fear related to the movement, a form of exercise that is naturally more reserved, gains in balance, and the general enjoyment resulting from entertaining activities like these. Due to constantly having to look behind oneself, or sometimes
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Running backwards up a hill is not very dangerous. It will always be at a lower speed due to the enhanced difficulty, and if one trips there is less of a distance towards the ground and it is easier to absorb the impact with the arms and buttocks so that the head is not as likely to hit.
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As the head faces forward, running backwards has the danger in that the runner cannot see anything on the ground or in the way of his or her path. Unlike forward running, it is also much more difficult to brace a backward fall or drop into a roll if one trips.
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While downhill backward running is essentially the reverse of uphill running, and uphill backward running of downhill running, they are different in that the fibres would fire differently due to differences in the isotonic motions. The former is an
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Backward running is a less-natural motion but can be accomplished with some speed with practice. It is better to start out backward walking (also called retropedaling), which is relatively easy, and increase speed over time. Like normal running,
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keeping the eyes fixed, people can learn to run with more neck mobility or without a straight look ahead. This can stress the neck muscles which can be dangerous if done too aggressively, but in the long term could lead to adaptations in them.
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incline makes it much easier to perform rolls in downhill running, than when running level ground, so it can be done more instinctively. This applies to backward running and the backroll as it does to front running and the front roll.
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BR had reduced PFJCF compared to FR. This was caused by an increased knee moment, due to differences in magnitude and location of the GRF vector relative to the knee. BR can therefore be used to exercise with decreased
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movement, and the latter is a concentric version of an eccentric movement. Both concentric and eccentric movements have advantages in training, which is why most weight lifters perform both for set times.
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Patellofemoral pain (PFP) is a common injury and increased patellofemoral joint compression forces (PFJCF) may aggravate symptoms. Backward running (BR) has been suggested for exercise with reduced PFJCF.
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backward running had significantly higher magnitude of coordination variability compared to forward running, signifying that more degrees of freedom were involved in backward running
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Mehdizadeh, S; Arshi, AR; Davids, K (July 2015). "Quantifying coordination and coordination variability in backward versus forward running: Implications for control of motion".
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190:, and more freedom of movement is possible with backward running due to less coordination. Training this way can also increase metabolic efficiency with forward running.
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Higbie, EJ; Cureton, KJ; Warren, GL; Prior, BM (1996). "Effects of concentric and eccentric training on muscle strength, cross-sectional area, and neural activation".
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With all forms there is an obvious backward lean relative to normal running's forward lean, which can shift the stress of the other muscle fibres a small degree.
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Ordway, JD; Laubach, LL; Vanderburgh, PM; Jackson, KJ (30 March 2016). "The
Effects of Backwards Running Training on Forward Running Economy in Trained Males".
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100 meters, 200 meters, 400 meters, 800 meters, 1500 meters, 3000 meters, 5000 meters, 10,000 meters, half marathon, marathon, 4 × 100 meters, 4 × 400 meters
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Turning the head around while running can generally eliminate the visual impediment, although it is awkward, limits speed, and may result in neck strain.
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100 meters, 200 meters, 400 meters, 800 meters, 1500 meters, 3000 meters, 5000 meters, 10,000 meters, half marathon, 4 × 100 meters, 4 × 400 meters
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100 meters, 200 meters, 400 meters, 800 meters, 1500 meters, 3000 meters, 5000 meters, 10,000 meters, half marathon, 4 × 100 meters, 4 × 400 meters
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Backwards running allows referees in sports such as football or rugby to continuously observe an area of play without interfering with play.
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100 meters, 200 meters, 400 meters, 800 meters, 1500 meters, 3000 meters, 5000 meters, 10,000 meters, 4 × 100 meters, 4 × 400 meters
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in reverse, so that one travels in the direction one's back is facing rather than one's front. It is classed as a
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More metabolic energy must be spent in the opposite case when muscle is forced to work against its basic property
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is done on long race tracks like 200 m and longer in the
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Backward motion is less energy efficient, but backward running can reduce
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may aid in stopping damage or injury from falls or stopping falls.
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Cavagna, GA; Legramandi, MA; La Torre, A (7 February 2011).
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backwards will add an additional degree of difficulty.
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Roos, PE; Barton, N; van
Deursen, RW (1 June 2012).
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51:. Unsourced material may be challenged and removed.
889:Barry T. Bates, PhD.'s website on retro locomotion
820:: CS1 maint: bot: original URL status unknown (
784:: CS1 maint: bot: original URL status unknown (
802:. Archived from the original on 12 August 2014
766:. Archived from the original on 12 August 2014
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716:Five weeks of BR training improved FR economy
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479:was released. It was executive produced by
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473:In 2012, an Australian comedy film called
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111:Learn how and when to remove this message
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127:A marathon participant running backwards
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909:Marcha Reversiva Brasil Pablo Galletto
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884:Backward Running and Walking in Japan
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867:http://www.tantecosemeravigliose.com
162:, the reverse of a normal movement.
49:adding citations to reliable sources
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854:7. IRR-Weltmeisterschaften 2018.
836:6. IRR-Weltmeisterschaften 2016.
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500:, as part of their debut album
235:power along with muscle power.
225:and backward running is called
36:needs additional citations for
914:Cupcake Classic Backwards Mile
904:Germany and World-Championship
658:10.1016/j.gaitpost.2015.05.006
605:10.1016/j.jbiomech.2012.03.020
1:
1719:Sport of athletics portal
730:Journal of Applied Physiology
230:forward running, working the
870:, retrieved 29 November 2016
843:, retrieved 29 November 2016
742:10.1152/jappl.1996.81.5.2173
696:10.1519/JSC.0000000000001153
1722: • Current
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421:7. IRR World Championships
400:6. IRR World Championships
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350:4. IRR World Championships
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221:The combination of normal
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516:Level and incline running
168:running up and down hills
16:Act of running in reverse
859:6 September 2021 at the
444:Notable backward runners
800:"retrorunningworld.org"
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553:10.1098/rspb.2010.1212
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1311:Distance medley relay
969:Cross country running
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841:retrorunning2016.com
311:20/21 September 2008
45:improve this article
1306:Sprint medley relay
1206:3000 m steeplechase
1195:2000 m steeplechase
899:Backward Running UK
684:J Strength Cond Res
266:World Championships
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974:Road running
894:RetroRunning
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804:. Retrieved
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768:. Retrieved
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646:Gait Posture
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290:10 June 2006
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182:Biomechanics
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43:Please help
38:verification
35:
18:
1469:Triple jump
979:Racewalking
806:18 February
770:18 February
456:Thomas Dold
315:Pietrasanta
298:Switzerland
273:Competition
207:crabwalking
1741:Categories
1545:Icosathlon
1522:Heptathlon
1448:Pole vault
1296:4 × 1500 m
522:References
336:Kapfenberg
282:Distances
245:concentric
71:newspapers
1726:shown in
1534:Decathlon
1528:Octathlon
1516:Hexathlon
1455:Long jump
1434:High jump
1291:4 × 800 m
1285:4 × 400 m
1279:4 × 200 m
1273:4 × 100 m
1217:Two miles
950:Athletics
593:J Biomech
386:Châtillon
241:eccentric
188:knee pain
1604:Marathon
1491:Combined
1475:standing
1461:standing
1440:standing
1385:Shot put
1357:20,000 m
1352:10,000 m
1301:4 × mile
1249:20,000 m
1243:10,000 m
1185:One mile
1043:straight
857:Archived
816:cite web
780:cite web
704:26332781
666:26021460
623:22503882
571:20719774
510:See also
294:Rotkreuz
279:Location
211:planches
1728:italics
1624:Walking
1561:Running
1504:women's
1406:Javelin
1330:Walking
1072:Hurdles
996:Sprints
750:8941543
712:5555182
614:3391667
562:3013407
428:Bologna
411:Germany
340:Austria
194:Dangers
156:running
85:scholar
1658:100 km
1610:Ekiden
1509:throws
1399:Hammer
1392:Discus
1377:Throws
1347:5000 m
1342:3000 m
1264:Relays
1236:5000 m
1212:3200 m
1200:3000 m
1190:2000 m
1180:1600 m
1174:1500 m
1168:1000 m
953:events
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357:Lleida
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1678:Other
1653:50 mi
1648:50 km
1643:35 km
1637:20 km
1631:10 km
1593:25 km
1588:20 km
1583:10 mi
1578:15 km
1573:10 km
1426:Jumps
1370:Field
1162:800 m
1156:600 m
1151:500 m
1132:400 m
1126:300 m
1114:200 m
1108:110 m
1101:100 m
1062:440 y
1056:400 m
1050:300 m
1037:200 m
1031:150 m
1025:100 m
1019:100 y
988:Track
708:S2CID
464:(AUT)
458:(GER)
452:(GHA)
432:Italy
407:Essen
390:Italy
361:Spain
319:Italy
150:, or
92:JSTOR
78:books
1568:5 km
1554:Road
1337:Mile
1095:80 m
1090:60 m
1085:55 m
1080:50 m
1014:60 m
1009:55 m
1004:50 m
864:In:
839:In:
822:link
808:2022
786:link
772:2022
746:PMID
700:PMID
662:PMID
619:PMID
567:PMID
503:Amok
276:Date
64:news
1119:low
738:doi
692:doi
654:doi
609:PMC
601:doi
557:PMC
549:doi
545:278
209:or
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