Walking doesn't require any special equipment or gym memberships, and best of all, it's completely free.
When we become confident with travelling backwards, progressing to running can enhance the demands further. While often studied as a rehabilitation tool, backward running increases the strength of crucial muscles involved with
, which not only carries over to injury prevention but also our ability to generate power and athletic performance.improvements in running economyIf walking backwards seems too easy, but space limitations affect your ability to run backwards, another way to increase the challenge further is to start dragging weights.
Increasing the overall load increases the recruitment of the knee extensor muscles while placing heavy demands on your heart and lungs in a short space of time. Loading a sledge and dragging it backwards carries a low risk of injury, as the most likely outcome if we're too tired is that the sledge won't move. But with lighter weights, this kind of exercise can produce an appropriate level of resistance to stimulate significant
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