Running has long been considered one of the most efficient, convenient, and beneficial workouts. But some claim you get more out of the classic way of exercising with a new technique—or rather a 180-degree about-face.
A study led by Dr. Gardner published in 2016 in the Journal of Strength and Conditioning backs this up. Researchers found that running backwards benefited athletes by improving their running economy; by running backwards over time the athletes became better runners overall.
Unlike forward running, which generally uses the muscles in the front of the leg, running backwards primarily uses the muscles of the bottom chain, especially the calf(腓)muscles and glutes. Dr. Gardner adds, “Within just a minute or two of running backwards, you’ll start to feel the burning in your calves!”
Frankie Ruiz, a longtime cross-country running coach and chief running officer explains that aside from moving in reverse, running backwards differs from regular running because it requires an entirely different combination of things to do correctly.
Running backwards may be easier on the knees. “In a backwards movement, the set of muscles involved in absorbing the impact in the lower level are opposite. Your lower leg muscles are doing most of the absorbing, thereby placing less stress on the knees. Running backwards will recruit lesser utilized muscles resulting in muscle growth and toning,” says Ruiz.
In addition to using different muscles than running forwards, running backwards enhances balance and posture, “as it forces you to stay in a more upright position,” Gardner says.
As to claims that running backwards can burn more calories than forward running, Gardner says it’s not so black and white. Lots of factors (including heart rate, age, and others) affect how many calories you burn during any particular activity. “Different muscle pattern usage doesn’t necessarily burn more calories. It is the intensity(强度)that matters most,” she points out.
Because running backwards causes more muscle activity than running forwards, however, Gardner notes it makes sense that one might burn more calories, but there’s not conclusive data on exact calorie consumption differences.
12. What is the benefit of running backwards?
A.It combines various muscles. |
B.It can better athletes’ performance. |
C.It frees the front muscles of the leg. |
D.It gets calf muscles and glutes burned. |
13. Why is Ruiz’s opinion on running backwards mentioned?
A.To state more of its advantages. |
B.To share his personal preference. |
C.To show its promising development. |
D.To introduce detailed guidance on it. |
14. What can we learn from the last two paragraphs?
A.Calories consumption is difficult to measure. |
B.Using different muscles can burn more calories. |
C.The amount of calories burning depends on many aspects. |
D.Running backwards burns more calories than running forwards. |
15. Who would benefit most from this passage?
A.Nutritionists pursuing a balanced diet. |
B.Patients hoping to cure their injured knees. |
C.Coaches intending to better their training methods. |
D.Runners seeking to improve their economical situation. |