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Backward Run

M
Nivel: Lung

The most important thing in backward run is to move your feet correctly. Making  a kind of bounces back, you have to land smoothly on your toes and roll the foot on the heel. Then also smoothly make a bounce off the ground and continue running backwards. Keep your back straight, keep the posture, open your shoulders. At the same time, your arms move naturally, without effort. Slightly bent at the elbows, your hands help the movement of the body. When running, do not forget to look back sometimes, to adjust the route of running and keep the balance.

Descripción

The most important thing in backward run is to move your feet correctly. Making  a kind of bounces back, you have to land smoothly on your toes and roll the foot on the heel. Then also smoothly make a bounce off the ground and continue running backwards. Keep your back straight, keep the posture, open your shoulders. At the same time, your arms move naturally, without effort. Slightly bent at the elbows, your hands help the movement of the body. When running, do not forget to look back sometimes, to adjust the route of running and keep the balance.

 

Advantages of running backwards:

-  It consumes 30% more energy than classic running at an average rate;

- Significantly reduces the load on the knee joints, because of decreasing the force of the thrusts when the support leg touches the surface;

- Significantly reduces training time at the same intensity;

- Increases stamina and speed;

- Oxygen consumption increases up to 90% in comparison with the usual run. In the usual run, oxygen consumption reaches only 60%.