Running has long been considered one of the most efficient, convenient, and beneficial workouts. But some claim you get more out of the classic way of exercising with a new technique—or rather a 180-degree about-face.
A study led by Dr. Gardner published in 2016 in the Journal of Strength and Conditioning backs this up. Researchers found that running backwards benefited athletes by improving their running economy; by running backwards over time the athletes became better runners overall.
Unlike forward running, which generally uses the muscles in the front of the leg, running backwards primarily uses the muscles of the bottom chain, especially the calf（腓）muscles and glutes. Dr. Gardner adds, “Within just a minute or two of running backwards, you’ll start to feel the burning in your calves!”
Frankie Ruiz, a longtime cross-country running coach and chief running officer explains that aside from moving in reverse, running backwards differs from regular running because it requires an entirely different combination of things to do correctly.
Running backwards may be easier on the knees. “In a backwards movement, the set of muscles involved in absorbing the impact in the lower level are opposite. Your lower leg muscles are doing most of the absorbing, thereby placing less stress on the knees. Running backwards will recruit lesser utilized muscles resulting in muscle growth and toning,” says Ruiz.
In addition to using different muscles than running forwards, running backwards enhances balance and posture, “as it forces you to stay in a more upright position,” Gardner says.
As to claims that running backwards can burn more calories than forward running, Gardner says it’s not so black and white. Lots of factors (including heart rate, age, and others) affect how many calories you burn during any particular activity. “Different muscle pattern usage doesn’t necessarily burn more calories. It is the intensity（强度）that matters most,” she points out.
Because running backwards causes more muscle activity than running forwards, however, Gardner notes it makes sense that one might burn more calories, but there’s not conclusive data on exact calorie consumption differences.
【小题1】What is the benefit of running backwards?| A．It combines various muscles. |
| B．It can better athletes’ performance. |
| C．It frees the front muscles of the leg. |
| D．It gets calf muscles and glutes burned. |
| A．To state more of its advantages. |
| B．To share his personal preference. |
| C．To show its promising development. |
| D．To introduce detailed guidance on it. |
| A．Calories consumption is difficult to measure. |
| B．Using different muscles can burn more calories. |
| C．The amount of calories burning depends on many aspects. |
| D．Running backwards burns more calories than running forwards. |
| A．Nutritionists pursuing a balanced diet. |
| B．Patients hoping to cure their injured knees. |
| C．Coaches intending to better their training methods. |
| D．Runners seeking to improve their economical situation. |
Can exercise during childhood protect you against memory loss many years later? Exercise early in life seems to have lifelong benefits for the brain, in rats at least.
“This is an animal study, but it shows that physical activity at a young age is very important — not just for physical development, but for the whole lifelong track of cognitive (认知的) development during ageing,” says Martin of the University of Toronto, Canada. “In humans, it may put off the appearance of Alzheimer’s (阿兹海默症) symptoms, possibly to the point of preventing them.”
Martin’s team divided 80 young male rats into two equal groups, and placed running wheels in the cages of one group for a period of six weeks. Around four months later — when the rats had reached middle age — the team taught all the rats to connect an electric shock with being in a specific box. When placed in the box, they froze with fear.
Two weeks later, the team tested the rats in three situations: exactly the same box in the same room, the same box with the room arranged differently, and a completely different box in a different room.
The rats without access (途径) to a running wheel when they were young now froze the same percentage of times in each of these situations, suggesting they couldn’t remember which one was dangerous. But those that had been able to run in their youth froze 40 to 50 percent less in both changed box settings.
“The results suggest the amount of physical activity when we’re young, at least for rats, has influence on brain and cognitive health — in the form of better memories — when we’re older,” says Arthur Kramer of Northeastern University in Boston, who has found that, in humans, exercise improves the growth of new brain cells.
【小题1】The study shows that ______.| A．physical activity is important for physical health |
B．exercise when young can prevent memory loss when older in rats |
| C．using the running wheels is of benefit to the rats’ growth |
| D．physical activity can prevent human’s Alzheimer’s symptoms |
| A．Benefit. | B．Development. | C．Exercise. | D．Study . |
| A．By analyzing causes. | B．By giving an example. |
| C．By showing differences. | D．By describing the process. |
| A．Surprised. | B．Critical (批判性的). | C．Objective. | D．Doubtful. |
People start running for a variety of reasons. Some run because they want to lose weight, improve their health, compete in race or try something new.
Running is an excellent way to strengthen the heart and ensure the efficient flow of blood and oxygen throughout the body, which helps decrease your risk of a heart attack. Exercise, combined with maintaining a healthy weight, is one of the best ways to naturally reduce your blood pressure if it’s above normal.
You can lose weight
Many people start running to lose some extra pounds. As one of the most vigorous (剧烈的) exercises, running is an extremely efficient way to burn calories and lose weight.
You can run for a cause
You can meet new people through running
Some runners enjoy running on their own, but others see running time as social opportunities. Running with a group is a great way to develop a sense of community. You can set goals and accomplish them together.
| A．Running improves your health. |
| B．You can experience something different. |
| C．Regular runners report an increase in their confidence. |
| D．Running can also be used as a way to contribute to society as a whole. |
| E．If you’re already at a healthy weight, running can help you maintain it. |
| F．In addition, having a regular running group is a great way to stay motivated to run. |
| G．Whatever your reason is for running, you’ll experience many benefits from the sport. |
The heat and humidity in summer can make even the most dedicated runners want to stay inside. Here are some tips which can help you remain on track even when the weather is less than ideal.
First, do remember to stay hydrated when running in summer. When it’s hot, you will sweat more and lose essential electrolytes (电解质). To avoid heat exhaustion, dizziness and other heat-related issues, drink plenty of fluids before, during, and after your run.
Another way to make summer running easier is to get an early start. The temperature is typically cooler in the morning, and the sun will become more intense as the day goes on.
When running in the summer, pay attention to your body, and take breaks as needed in case of overexertion (过度负荷) which can lead to heat stroke.
After a hot run, drink plenty of fluids and take a few minutes to stretch.
| A．Then, hop in a shower or take a dip in the pool. |
| B．The heat will make it challenging to run outside. |
| C．This will help you keep your body functioning at its best. |
| D．Hence, on top of tips above, it’s important to pace yourself. |
| E．So listen to your body and take breaks if you start feeling overheated or tired. |
| F．By doing it, you can avoid the heat and crowds that often build up later in the day. |
| G．As the weather gets warmer, it can be tempting to put on your shorts and tank top for a run. |
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