Backwards running
A quick and easy exercise suitable for beginners; that can be made more difficult for progression if required. | |
Workout focus: | All over, but particularly good for the legs. |
Type of activity: | Endurance & balance |
Benefits: | Works the quads muscles more than normal jogging, improves balance and agility, and all the benefits of normal running as well! |
Time needed: | 5 minutes |
Intensity level: | Easy to moderate |
Instructions: | Find a clear, level area and jog backwards, maybe with a partner guiding you. Try to look over one shoulder and then the other when glancing behind you. Concentrate on taking regular steps and settling into a steady rhythm. DON'T try to go too fast at first, as you're liable to over balance. Jog 20m, then take a breather and repeat 5 times. |
How to make it more difficult: | Build up to longer distances, increase speed or length of strides, introduce changes of direction so you're running a zig-zag pattern in reverse. Or, for the daring, try jogging backwards uphill for an intense workout! |
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