How to include backwards running into your program to enhance performance

Practical Takeaways

As stated above, BR can be used in a myriad of situations from return-to-play, rehabilitation, or performance enhancement as a result of physiological or muscular adaptations. It is suggested that BR be used as a method to vary exercise selection and should be progressed in the order of:

1. Running speed
2. Absolute (distance over week) and relative (distance by session) volume
3. By adding external resistance.

A general guideline for BR volumes that have shown to lead to positive adaptations are 2-3 times a week for >6 weeks with approximately 16 runs over 15-30 m per session. In Issue #20 of the Performance Digest, I detailed some practical uses of BR for aerobic performance and return-to-play. BR for return-to-play is a perfect regression to FR, especially for players with a knee, ankle, or foot injury that are ready to perform faster locomotion. Less compressive forces at the knee and decreased range-of-motion at the ankle, whilst putting greater contractile demands on musculotendinous structures makes it an enticing exercise. A good starting point based on the recommendations would be 10-16 x 15 m runs with a walk back recovery at slow speed. From here, speed and volume can be increased until the athlete is comfortable BR 3 times per week for 30 m at a time. By this time, it is likely you’ll be able to mix in some FR to the session.