How Fast Can You Run BACKWARDS? | Reverse Running Channel Challenge - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of How Fast Can You Run BACKWARDS? | Reverse Running Channel Challenge from The Running Channel. It’s a great watch — we’re breaking it down so you can try the reverse‑running challenge today. Be sure to check out the full video for all the details.

Key Points

Reverse running (retro‑running) is a real sport with its own World Championships; this video turns it into a fun challenge.
The goal: run a 1‑mile (track) forward and then run the same mile backwards, aiming to keep the backwards time as close as possible to the forward time.
Use a warm‑up, strides, and drills before the forward mile, then focus on technique (look straight back, follow the curve, keep a steady rhythm) for the backward mile.
The biggest challenge is coordination – you’re literally running one foot behind the other – so focus on short, controlled steps and keep your eyes on the track, not just behind you.

Workout Example

Warm‑up – 5‑10 min easy jog + dynamic drills.
Forward Mile – run 1 mile on the track at a medium‑hard pace (e.g., 5:30‑6:30 min depending on your fitness). Use a stopwatch or the Pacing app to record your time.
Rest – 2‑3 min easy jog or walk.
Backward Mile – run the same 1‑mile distance backwards. Try to stay within ±10 % of your forward time. Focus on:
- Looking over your shoulder or using a mirror/phone to see the lane.
- Keeping a short, quick stride to maintain balance.
- Staying in the lane (or at least staying on the track).
- Using the same effort level (heart‑rate) as the forward mile.
Cool‑down – 5 min easy jog and stretch.

Practical Tips

Look straight behind and follow the curve of the track; this helps keep a straight line.
Keep your cadence high (shorter steps) to maintain balance.
Use visual cues (markers on the track) to stay on track.
If you feel a stitch, slow the cadence and focus on breathing.
Record both times and calculate the percentage difference – the lower, the better.

Closing Note

Give the reverse‑running challenge a go – it’s a fun way to test coordination and pacing. Use the Pacing app to customize the mile distance and paces for your own fitness level, then see how close you can get to your forward‑mile time. Good luck, and enjoy the backward sprint! 🚀