Our investigations have suggested that runners perceive equal efforts during backward running at speeds of about 80% or so of forward running. This is due predominantly to the evolution of our musculo-skeletal structure. We have also ascertained specific kinematic and kinetic differences between forward and backward running. Although kinematically similar positions result between forward touchdown and backward takeoff (and vice versa) the demands on the system do not result in one merely being the reverse of the other. When comparing these measured differences among modes of locomotion, backward running results in:

• A more erect posture during performance
• Reduced range of motion at the hip joint with greater flexion and lesser extension
• Increased active / functional range of motion at the knee joint
• A combination of maximum knee extension with hip flexion
• Elimination of eccentric knee joint flexion, i.e., the knee joint exhibits greater flexion at touchdown followed by a nearly isometric / fixed position during initial stance
• Toe-heel foot contact patterning
• Modification of lower extremity muscular activity

From a training perspective, benefits of backward running may include:

• Facilitation of balance and proprioception
• Improvement of muscle balance (agonist / antagonist relationships)
• Development of a stronger foundation upon which to improve performance (due to improved muscle balance
• Facilitation of neuro-muscular function
• Assistance in prevention of injuries

Another area of potential benefit from backward running is in the area of injury rehabilitation. Through our understanding of functional differences between these modes of locomotion, we can speculate as to the benefits of retro-running. Rehabilitation benefits can include:

• Back rehabilitation (due to differences in trunk posture)
• Recovery and strengthening from hip joint injuries
• Recovery from groin injuries
• Recovery from hamstring injuries
• Knee joint surgical rehabilitation
• Alleviation of shin splint syndrome
• Recovery from Achilles' tendon injuries
• Recovery from ankle sprain injuries

Such benefits can be realized from backward running as a result of the previously identified differences between forward and backward running. While incorporating backward running into the training / activity program, cardiovascular health can be maintained (or perhaps enhanced) while reducing the stress upon specific anatomical structures.