Backwards walking and running

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How to walk backwards to run forwards. How to safely mobilize your feet and toes and how to help rehabilitate oalnatarbolate injuries, plantar fascia, Achilles injuries, hamstring, hip and lower back issues.
We can also learn or remember or practice the shape of very healthy running.
Some people experience and deep
Sense of calm and relaxation as they walk backwards as it seems to influence our parasympathetic nervous system.
Enjoy, be safe and let me know how you get on in the comments below.

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Опубликовано:

2 июн 2024

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Комментарии : 43

@yeahhhhh9209 5 месяцев назад

thank you man this is very interesting i'd say gold info.. i'm a runner coming from cycling and i'm very good at my anterior chain , very high cadence and so on , but I'm struggling to lengthen my stride, probably because of my posterior chain weakness.. the problem is that if i try to extend to much my legs backwards my cadence drops quite a lot.. i'll try to follow your tips... head over the foot, belly towards he lead leg.. etc

@Innerunner 5 месяцев назад

It’s ok for cadence in running to drop a bit. There are very good studies showing efficient and healthy cadence for amateur runners is probably around 172/174 if you tall and have long legs 168 is fine. Will put more content up On RU-vid to help you out

@yeahhhhh9209 5 месяцев назад

@@Innerunner can't thank you enough.. it's greatly really appreciated !

@dimitar297 4 месяца назад

Running backwards is fine so long as don't step on a turtle.

@yeahhhhh9209 4 месяца назад

@@Innerunner here i'm man a recap after 3 weeks of training on what you suggest: backwards walking, contralateral gait and so on... first of all consider that i started running about 3 years ago, coming from cycling, i'm a natural fore to midfoot striker, but i had the tendency to stay too much on my outside feet without allowing my heels to rest and properly press the ground, and i was even experiencing sometimes cuboid and peroneal tendinitis; by switching to your wonderful method i started to allow my feet to roll in and properly pronate by allowing the big toe to do its job, the game changer anyway was the hips contralateral movements, if you do it properly everything comes consequentially. So far i have been able to improve my zone 2 runs by around 30 seconds per mile, at the same heart rate, while in zone 4 i can keep the same speed but with 6 to 7 beats lower than usual. i'm currently in my base training so cannot push too much ,but i cannot wait to test me on a 10k time trial.. Such big improvements after just 3 weeks, it's crazy, again thanks thanks thanks Lawrence , man please continue to make videos you are the best period. p.s sorry for the long comment but i had to be specific ahahah

@Innerunner 4 месяца назад

Yessss 🔥🔥🔥🔥 that’s what we like to hear. So happy for you and thank you for taking the time to write that detailed update.

@bbjonas4233 Месяц назад

You're gold! Thank you!

@Innerunner Месяц назад

Aaaw thank you.

@brentmerrifielda6248 4 месяца назад

Implementing regular backwards walking sessions before running has revolutionised how I feel while running, so that I’m able to run more frequently, with better rhythm & all with less effort. Also found you through Floris. Thank you!🥰

@Innerunner 4 месяца назад

Thanks for sharing! Well done and I hope your running goes from strength to strength

@ariungalindev7426 4 месяца назад

Running well is expression of your authentic self!!! What a saying and the best thing I heard one saying about running 🙏

@Innerunner 4 месяца назад

Why thank you

@CL-dh2mf 4 месяца назад

Wow! I found your channel and wisdom through Floris' Extramilest Podcast. Thank you so much for sharing and explaining this for free!🙏🙏🙏 I just tried the excercise in my bathroom, alternating forward and backward mindful walking the way you teach it and find this especially helpful. I am amazed how you can move basically just using the rotation of your pelvis. Exciting stuff!!! And I also thought I know everything about running....BIG thank you from Germany, keep those videos coming!🤩🤗

@Innerunner 4 месяца назад

You are so welcome!

@lov2playtn 5 месяцев назад

At last another great and useful video! Thanks!

@Innerunner 5 месяцев назад

Glad it was helpful!

@cherylmoolman 4 месяца назад

Did it on the treadmill for the first time today! Interesting how one's body responds to unfamiliar motion. 5mins

@davidyuill7991 3 месяца назад

Howzit Lawrence...some feedback from one of my athletes who has started implementing backwards Walking "So I backwards walk at the start of every single run in my warm-up minutes. Now, I’ve become aware that my hips are straightening up as in, I’m swinging forward and back more easily and with consciousness from one foot to the other. When I had run form assessment it was picked up that I “dish”- swing my hips in so feet cross, like I’m on a catwalk 🤦‍♀. Now I finally have a feeling of each leg being on a lateral plane. "

@Innerunner 3 месяца назад

Thanks for the feedback. Crossover gait is not what we want at all though. Try walking the Tyre to add hip strength.

@giovannitertulli4962 5 месяцев назад

It is great to see this knowledge starting to emerge. Every time I walk backwards I receive such weird looks and comments. But we're on the right path. Loved the video, will keep following you!

@Innerunner 5 месяцев назад

Thanks Giovanni

@MelanieSakowski 5 месяцев назад

“Let the methods serve the goals.” Awesome video! Sawubona, thank you ❤

@Innerunner 5 месяцев назад

You're so welcome!

@JuanaVallSerra 5 месяцев назад

Lawrence, Many, many thanks!

@Innerunner 5 месяцев назад

You so welcome

@carolinemartineau816 5 месяцев назад

Merci will try this with pleasure ! Brilliant ❤

@Innerunner 5 месяцев назад

Hope you enjoy and your running improves

@pamkassner8940 5 месяцев назад

❤❤❤❤❤🙏🏾🙏🏾🙏🏾🙏🏾

@Innerunner 5 месяцев назад

Thanks Pam. Good luck

@kbkb3358 Месяц назад

Question for you if you have time: I was working on my backwards walking. Stage one went fine. Stage two- adding in the correct torso positioning… was easy enough to add as well. But my hips felt so! tight after about 200m of backwards walking. Almost like a deep ache or tightness. Is this indicating weak hips? Or tight hips? Or both? I used to be a runner but 4 kids and many (!) years later I am getting back into it. So I definitely feel like I am having to restrengthen/ loosen so much. Everything is out of whack. However I have been working on getting back into running for a number of years now… going from barely being able to walk 800m because my body would seize up in pain to running 17km a couple of months ago. But then I came down with shin splints and just found MAF through Floris and so I feel like I am starting all over again. Thanks for your video!

@Innerunner Месяц назад

Well done for getting back to it. Yes it’s probably just a new movement and working muscles in a way they have not been before. They should strengthen up really quickly. Just don’t over do it. E-mail me “Lawrence at innerunner dot com” and I will help you if you need further help

@kbkb3358 Месяц назад

Thank you sooo much!!! I often feel at a loss for how to move forward. My kids are national level swimmers and I see such value in them having a coach. But being an older runner and having no coach. I find these videos sooo helpful! So I know that these videos cost you time and energy to make…. But please know they are so greatly appreciated!

@Innerunner Месяц назад

Just keep on keeping on. Running has way more natural elements than swimming. Mostly it’s remembering and getting restrictions and patterns out the way.