Running Backward.

I was just looking on a crossfit WOD some days back which involves around running forward and then backwards. I have been running backward for quite some time and here are some thoughts on why its a good exercise.

• Balance out things: Backward Running is just opposite of Forward running so while running forward puts stress on Hamstrings and calves on the other hand running backward but more stress on Quads and shins. Running backwards also have place in rehabilitating knees injury.
  
• Builds Stamina : Running backwards require much more stamina and is tough on cardiovascular system. Don't believe me, Run 200 meter forward and then run same distance backwards now compare which is challenging. Probable reason is that running backward requires more leg muscle and after long years of forward running you have adapted to forward running.
  
• Add variety to workout : If you are bored from running forward then running backwards is a nice change.
  
• Improves awareness of the surroundings : As in the case of running forward you are not sure what is behind you so you tend to take cue from other things like sound and thus are better aware of your surroundings.
  
• Landing on toes: There is no way you can run backward while landing on heels and thus it promotes landing on toes which is lot better. Using this can be a good way to build leg strength for running using Pose Technique.
• Looks on People face: People will look you with awe when they see you running backwards faster then they can run forward.
  

Word of Caution

Running backward can be dangerous if you are running on uneven surface and if you fall you can hurt yourself. So if you are doing it first time do it on a field or a track. Another safe way is to run backwards uphill. Running uphill will reduce your speed and will also reduce the distance from ground so if you fall you would land on hip rather then head.

Workout

One of my favorite workout related to running is running 200 M forward then running same distance backward immediately followed by running sideways thus covering all possible plain of motion.

You walk wrong

"It took 4 million years of evolution to perfect the human foot. But we’re wrecking it with every step we take."

Nymag covers an interesting post regarding how we are abusing our feet everyday and what we can do about it, a must read.

Feet is a very important part of our body and crappy feet put a lot of stress on whole of our body. Our body is connected all over the joints using fascia. Fascia is a massive sheath of connective tissue that surrounds everything inside your body. Right from top to bottom you are covered in fascia.

Moving upwards they pull calf muscle which in turn put a lot of stress on our knees, now through IT bands the pain moves toward opposite hips now it crosses across the body toward the shoulder. So you can see that the chronic pain in our shoulder could be a result of problem in you foot.

Here are some suggestion to fix your feet.

• Change your shoes: Ladies ditch your heels, and same goes for men stop wearing shoes with heels or cushioning in the heels that most shoes have. Stick with flat shoes or one with minimal support like nike frees, I personally use good old converse shoes for everyday activity, even for running.
  
• Walk Barefoot: Make a point of walking barefoot in your house, this will help strengthening the ankles and improving our feet quality. Our ancestors walks barefoot and do not face any issues in there feet, while we modern men using these highly cushioned shoes experience lot of foot related ailment, something is wrong here.
• Foam rolling: Take a hard tennis ball and roll beneath each of your foot for 1 minute, 2-3 times a day.
• Never land on your heels: Always land softly on you heels and simultaneously on your mid foot , and your knees would be lot better. landing on heels but a lot of stress on knees and is not natural to us. watch a kid walking.

Stay healthy.