Sometimes to take a step forward, you have to take several steps backwards. Or sideways. Or both.
I mean that literally. The second part, anyway. The first part is a metaphor.
If you’re confused, let me say it simply: Running and walking sideways and backwards can make a dramatic improvement in your overall cardiovascular fitness. Just think about it: It forces you to work muscles that you don’t often use.
“Sideways and backward running hit your legs in ways other cardio training does not!” says Catherine Andersen, founder and head trainer of Milwaukee Adventure Boot Camp. And yes, she used the exclamation point. She’s kind of intense. I know, I’ve worked out with her before.
Andersen uses the unorthodox moves with her clients and her own training, and she knows firsthand their benefits.
In 2007, Andersen became Wisconsin’s first professional figure competitor, which is similar to bodybuilding but with an emphasis on feminine curves rather than bulk.
To prepare for her first professional competition in Las Vegas, she ran up the steep hill between St. Mary’s Hospital and Lincoln Memorial Drive. She crested it 25 times, rotating between forward, backward and sideways. She did this every day for two weeks.
When it came time for her professional debut, she placed first in her division. She credited the backwards and sideways techniques for targeting the quadriceps, hip flexors and glutes without adding bulk.
“It brings them out very nicely,” she says. “I used many of those same conditioning techniques when I played college basketball. Back then (in the ’80s) it was more for function, but now it is more for sculpting.”
And when she tries it with her clients?
“At the end of our 4-week camps they always thank me for giving them their butts back,” she says.
However, she cautions beginners to be careful trying this exercise. Pick your surface wisely and watch for any holes or divots, especially when running backwards. If you have any knee instability issues, avoid the side shuffles.
“Build up the strength in your tendons and ligaments before you hit it hard!” she says, again using the exclamation point.
For me, one of my favorite parts of this exercise is the variety. It’s a fun way to mix it up.
Recently, I met for a workout with my training partner Laura, who just did not feel like running that day. Our usual route was getting a bit monotonous.
I suggested chucking the routine and doing sets of shuffling sideways and backward up a small hill. We got a few funny stares, but we were mostly too into the workout to notice. It was just the change of pace our bodies – and minds – were craving.
Sometimes all you need is just a little backwards thinking.
Andersen’s Beginner Backward Side Shuffle Workout
On the treadmill, warm up at 3.6 mph for 5 minutes. At the five minute mark turn to your right and do 20 lateral shuffle steps. At the conclusion of 20 steps, turn to your right again and walk backwards 60 steps. At the conclusion of the 60 steps turn to your right again and do 20 more lateral shuffle steps. (You’ll shuffle each way every time through). At the conclusion of that series of shuffle steps you will turn to the front, increase the speed to a comfortable pace and run until the top of the minute and one additional minute. You control the time interval based on how quickly you perform the lateral and backward strides. After one rotation increase the incline by 2 percent, walk for one minute and repeat. Note: Hold on at first to become comfortable with the lateral shuffle and backward walking. Do all your strides on the balls of your feet and with knees slightly flexed.
INTERVALS
SET INCLINE SPEED
0-5 0% 3.6 up run
Set #1 2% 3.6 up run
Set #2 2% 3.8 up run
Set #3 4% 3.8 up run
Set #4 4% 4.0 up run
Set #5 6% 4.0 up run
Set #6 8% 4.2 up run
Set # 7 10% 4.2 up run
Walk at 15% 3.6+ for 15 minutes
Training with Tim is arguably Milwaukee’s third most underrated fitness blog. It’s updated semi-daily at trainingwithtim.com.
