Hamstring muscles are made up of 3 muscles namely, semimembranosus, biceps femoris and semitendinosus.
One of the best way to reduce the risk of hamstring pain is to maintain consistency in the exercises. Backward running helps in reducing the hamstring pain and injury.
It is quite easier to run in the forward direction but, it might not be easier to run in backward direction.
Basics of backward running
- As you are not used to backward running, you might take sometime to run in backward direction. Initially you might take some time and might face some problems while running. So, it is advisable that you go for a walk before running.
- Start walking in the backward direction and when you become familiar with the backward direction then you can start off with your backward running.
- Initial days there are chances that you might need some support for your walk. You might not know the direction where you are walking in the initial days. So, during the initial days of your walk you are suggested to walk in the places where there is low traffic.
- If you are not comfortable with your walking in backward direction, then you might take something for support in the initial days of your walk or run.
- You can start your walking or running in backward direction on a treadmill. During the initial days you can go with a normal speed and increase your speed gradually.
- You need to have a look of sides while running in backward direction if you want to be safe from the neck cramps.
- If you find something bothering you while backward running, then you can take someone with you until you become familiar with backward running.
- If you want to improve your speed in backward running then you are suggested to run backward for about a minute and then you can go for walking in forward direction.
- Once you become familiar with your walking in the backward direction then you are suggested to go for backward running.
