Running movement specialist Lawrence van Lingen explains why and how to walk backwards to calm your nervous system and improve your running. This Full episode of Extramilest Show #80 will launch December 31, 2023 here on YT.
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MORE ABOUT BACKWARDS WALKING
Backwards walking increases the range of motion of achilles. Preparing yourself to run with your whole foot which means at some stage you heal is going to be on the ground and you kind of trust your heel so walking backwards prepares you for all of that. But it also teaches you that because the exact shape of backwards walking is probably the movement patterns that you want to introduce into your running so walk backwards.
Create forefoot terrific mobility it'll soften your toes in the length and out you plantar. It will lengthen out your achilles and your hamstrings. It will soften the front of your hips. It's also giving your brain permission to put your heel on the ground and to trust all your weight in your Leg. You'll see when you walk backwards you put all the weight on your leg and you have this sort of sense of. Don't have tension in my leg and then I take the next step we want to introduce that element into running forward. So. It's just one of the most incredible ways of improving your running. How you execute it is treadmill is the safest place to walk back with because we run out of real estate very quickly when you walk backwards and you might be concentrating on you. Experiences that you're going into and trust me in the gym you're walking to gym equipment. You're walking into a pole you'll hurt yourself so treadmill' is probably the safest way we big open field to walk backwards and and the first part of it is yeah is.
Be very careful when you walk backwards. So what you first it with these sort of 2 components mostly that you want to master with backwards walking one is soft tones. It's best to walk back withs barefoot as well. You want to have a sensation. They do toes off bending soft toes and then heal down and you just walk back with soft tos heal down soft to heal down and it's Marvel a lot of people get very stiff and locked feet and their toes can't soften. Backwards walking is a fantastic rehabilitation for plant to plate injuries planter fascia injuries achilles injuries, hamstring injuries. The first component is soft toes heal down soft toes heal down once you've got a sense that oh I can my toes are soft and my whole hit. My whole foot hits the ground.
The second component is to get your belly button to point towards your lead leg and ninety nine out of a hundred people here that backwards walk will do that the other way around and that's a really important tell and it's very important to get that right. And to make sure that you're doing that right? So initially, you don't have to worry about it. But as soon as you've got the heel toe part the toe heel part right? Make sure that your belly button points towards the leg that's in front of you. Okay I call it grizzly bear walking if your heels tight you'll turn this way.
What you need to be doing is you need to turn towards the lead Leg. So if that leg's in front your belly bat must point towards the lead leg and your belly button must point towards the lead leg. Not the other way around and that will teach you the proper hip shape and you'll notice when you get that right? Your shoulders sort of. Track and swap on top of your hips as your hip makes the right shape your shoulder makes the right shape and that's one of the most healthy elements of running is to see people with shoulders that move with your hips. You're not trying to get your upper body to move. You're not moving your other body against your lower body. The 2 work together. And you can learn that very very powerful connection walking backwards. It's so powerful.
Full episode launches December 31, 2023 here on YT.
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT
22 дек 2023
