Notes on running backwards

Running backwards is the opposite way of running from normal running, often running backwards can improve the body's balance and activities of infrequently active muscles. But running backwards is also a relatively dangerous way of exercise, in the process of running backwards, what places need our attention? What are the precautions for running backwards?

Do warm-up exercise before running backwards

Running backwards is also a kind of reverse-order exercise, which requires more effort to mobilize all parts of the body to participate, and is relatively more difficult. This also means that the warm-up exercise before running backwards is very important. To move all parts of the body and joints before exercise, you can avoid sports injuries and let the muscles and joints in better condition to participate in sports. Do some body stretching, move the knee joint. Ankle joints, kicking legs or leg press and other movements, the time is best to maintain about 10 minutes.

Do not wear shoes with heels when running backwards

The backwards running exercise should pay attention to the choice of shoes, do not wear shoes with a heel. In general, a high degree of heel is harmful to the safety of running backwards. Not only is it easy to fall, but it also increases the chances of foot sprains.

Choose a safe site

Because the most important thing about running backwards is that you can't see the road behind your body and lack hindsight. Therefore, it is best to choose the sports field in the flat grass or park, and pay attention to stay away from the place where there are many vehicles and people. Avoid running backwards on roads with more potholes, markers, cars, etc.

The distance of the backwards running section should not exceed 100 meters

The best way to run backwards is to choose a straight road, the line of sight is not blocked, the straight line distance is controlled at about 50-100 meters, backwards and forwards. This can avoid the occurrence of accidents.

Running backwards should be gradual

You can't start running backwards and ask yourself to run a long distance with very fast speed. Any exercise is required to be gradual, from the beginning of the process of less to more, from slow to fast. Need to master the backwards running exercise suitable for the scale, long-term persistent exercise to achieve the purpose.

You can practice walking backwards first

People who want to run backwards, you can choose to walk backwards first, on the basis of walking backwards is very skilled and then go backwards running exercises, can be faster to master the skills of running backwards.

Running backwards with a partner

When running backwards can be carried out with a small partner, so that not only is not easy to fall, but also can contact the feelings. For example, a person running backwards in a short distance, another person followed him running in the positive direction.