Walking backwards or jogging backwards on the treadmill works
muscles in an entirely different way than walking forwards.
Specifically, by walking backwards on the treadmill (especially
on an incline) you engage the quad muscles (front of thigh) and
calves to a great extent. Ideally, as with any type of treadmill
exercise your goal is walk the hands off of the side rails for
best results.

By Walking Backwards on the Treadmill with Hands Off the Rail
You…

Engage your postural muscles to much greater degree. They are
forced to take serious action. So are your legs, hips and the
muscles that control your ankles. That’s why walking backwards
at faster speeds, without holding on, will condition your hip,
knee, and ankle stabilizers for added benefit to your daily
tasks and sporting endeavours. One of these benefits is an
improvement in your proprioception or balance.

Start Slow When Walking Backwards on the Treadmill

Anyone with 2 healthy legs-and this includes older people,
large people, and people who are new to exercise-can walk
backwards without holding on. The key is to work at a pace that
is initially comfortable for you to allow you to get used to the
novel motion. Don’t be a hero right off the bat. Start slow and
build from there.

Variations of Backward Walking

Backwards Walking With Incline: Walking backwards with an
incline is something else! When working on the treadmill I add
this into all of my warm-ups. Sometimes, I’ll even grab some
hand weights and power walk while really focuses on driving and
pushing forcefully off each leg.

Try this: set the incline at 15 percent and 2 mph, assuming
that you are adjusted to walking backwards level without holding
on. You will soon feel a nice burn in your thighs. If you can go
faster, do that for an intense thigh burn.

Now, if you can’t last longer than a few minutes, that’s
perfectly fine. Do brief intervals at 15 percent/2 to 3 mph,
alternating with walking forward with a lower incline (or level)
for a few minutes, back and forth, for 30 minutes.Incline
low-walk: As you walk, lower your center of gravity so that
you’re in a one-quarter squat position. Keep your back straight!
Do not pitch forward! This will intensify the fire in your
quadriceps muscles.

Backwards Walking Intervals

You needn’t spend a whole lot of time walking backwards to reap
benefits. So if you prefer to do a one-minute interval here and
there of these creative uses of a treadmill, that will surely
contribute to your fitness goals. Even if you’re a runner
training for a race give a couple of these “power-building”
backwards workouts a try. I guarantee that in just a few minutes
your thighs will be burning like never before! Just watch what
it will do for you runs.

About The Author: Yuri Elkaim is the owner of Total Wellness
Consulting and the creator of the Treadmill Trainer™ Mp3 running
programs guaranteed to help you run faster, father, and longer
with just 2 runs per week. Get yours today at
mytreadmilltrainer.com

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