Backward running, also known as backwards running, running backwards, reverse running, retro running, or retro locomotion is the act of running in reverse, so that one travels in the direction one's back is facing rather than one's front. It is classed as a retro movement, the reverse of a normal movement. Backward running is a less-natural motion but can be accomplished with some speed with practice. It is better to start out backward walking (also called retropedaling), which is relatively easy, and increase speed over time. Like normal running, running up and down hills backwards will add an additional degree of difficulty. Running backwards up a hill is not very dangerous. It will always be at a lower speed due to the enhanced difficulty, and if one trips there is less of a distance towards the ground and it is easier to absorb the impact with the arms and buttocks so that the head is not as likely to hit. Running backwards down a hill is more dangerous, and it is advised that someone learn how to drop into a backward roll before attempting it, to deal with any resulting tripping or loss of balance in the prone movement. Although the distance to the ground is greater running downhill backwards, the incline makes it much easier to perform rolls in downhill running, than when running level ground, so it can be done more instinctively. This applies to backward running and the backroll as it does to front running and the front roll. Biomechanics Backward motion is less energy efficient, but backward running can reduce knee pain, and more freedom of movement is possible with backward running due to less coordination. Training this way can also increase metabolic efficiency with forward running. Dangers As the head faces forward, running backwards has the danger in that the runner cannot see anything on the ground or in the way of his or her path. Unlike forward running, it is also much more difficult to brace a backward fall or drop into a roll if one trips. Turning the head around while running can generally eliminate the visual impediment, although it is awkward, limits speed, and may result in neck strain. Practicing tumbling and exerting force in a backwards direction with the arms through various exercises like crabwalking or planches may aid in stopping damage or injury from falls or stopping falls. Physical benefits