How to walk backwards to improve your running | Lawrence van Lingen

Running movement specialist Lawrence van Lingen explains why and how to walk backwards to calm your nervous system and improve your running. This Full episode of Extramilest Show #80 will launch December 31, 2023 here on YT.
#walkingbackwards #lawrencevanlingen #kneesovertoes
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MORE ABOUT BACKWARDS WALKING
Backwards walking increases the range of motion of achilles. Preparing yourself to run with your whole foot which means at some stage you heal is going to be on the ground and you kind of trust your heel so walking backwards prepares you for all of that. But it also teaches you that because the exact shape of backwards walking is probably the movement patterns that you want to introduce into your running so walk backwards.
Create forefoot terrific mobility it'll soften your toes in the length and out you plantar. It will lengthen out your achilles and your hamstrings. It will soften the front of your hips. It's also giving your brain permission to put your heel on the ground and to trust all your weight in your Leg. You'll see when you walk backwards you put all the weight on your leg and you have this sort of sense of. Don't have tension in my leg and then I take the next step we want to introduce that element into running forward. So. It's just one of the most incredible ways of improving your running. How you execute it is treadmill is the safest place to walk back with because we run out of real estate very quickly when you walk backwards and you might be concentrating on you. Experiences that you're going into and trust me in the gym you're walking to gym equipment. You're walking into a pole you'll hurt yourself so treadmill' is probably the safest way we big open field to walk backwards and and the first part of it is yeah is.
Be very careful when you walk backwards. So what you first it with these sort of 2 components mostly that you want to master with backwards walking one is soft tones. It's best to walk back withs barefoot as well. You want to have a sensation. They do toes off bending soft toes and then heal down and you just walk back with soft tos heal down soft to heal down and it's Marvel a lot of people get very stiff and locked feet and their toes can't soften. Backwards walking is a fantastic rehabilitation for plant to plate injuries planter fascia injuries achilles injuries, hamstring injuries. The first component is soft toes heal down soft toes heal down once you've got a sense that oh I can my toes are soft and my whole hit. My whole foot hits the ground.
The second component is to get your belly button to point towards your lead leg and ninety nine out of a hundred people here that backwards walk will do that the other way around and that's a really important tell and it's very important to get that right. And to make sure that you're doing that right? So initially, you don't have to worry about it. But as soon as you've got the heel toe part the toe heel part right? Make sure that your belly button points towards the leg that's in front of you. Okay I call it grizzly bear walking if your heels tight you'll turn this way.
What you need to be doing is you need to turn towards the lead Leg. So if that leg's in front your belly bat must point towards the lead leg and your belly button must point towards the lead leg. Not the other way around and that will teach you the proper hip shape and you'll notice when you get that right? Your shoulders sort of. Track and swap on top of your hips as your hip makes the right shape your shoulder makes the right shape and that's one of the most healthy elements of running is to see people with shoulders that move with your hips. You're not trying to get your upper body to move. You're not moving your other body against your lower body. The 2 work together. And you can learn that very very powerful connection walking backwards. It's so powerful.
Full episode launches December 31, 2023 here on YT.
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT

[@FlorisGierman]

*Have you tried backwards walking?* Full episode with running movement specialist Lawrence van Lingen launches December 31, 2023 here on YT. Subscribe and hit the bell to get notified: bit.ly/Flo-YT

[@TheCuratorIsHere]

Can you please do an episode on shoulder rotation that aligns with this? Today I have had a major breakthrough; as I was trying various variations on shoulder rotation to make the best use of “the spinal engine” I realised that rotating the shoulder “backwards” / “anti-clockwise” was REALLY efficient and matches EXACTLY the position done with backwards walking and rope swinging shown here. I have just done 7km with that form change and man, I could go all day I think, much less hard on the legs. Why am I not seeing all elite athlete using that pattern? Again, instead of the arm “swinging back and forth” - change to fists doing counter clockwise oval rotations corresponding to shoulders counter clockwise rotation, imagine as if you had the shoulder motion of a swimmer doing backstroke” which looks like the opposite of what everyone is doing, yet it delivers on form efficiency.

[@terraflow__bryanburdo4547]

I used daily backward walking and jogging to fully remediate a badly injured hamstring a year ago. In 6 weeks i was back to full sprinting, no problems since.

[@GTE_Channel]

I do some occasionally backwards movement on my elliptical, I find it helps with my posture

[@dsfrye01]

Walking backwards is such a wonderful tool. I really enjoy how Lawrence teaches the technique. Looking forward to the full episode.

[@MarssraM]

Great you finally did an interview with Lawrence Floris! I'm so looking forward to the full episode. His knowledge about the body, fascia and movement patterns seems so exceptional. Those are the people I want to learn from! Thanks for the interview Floris. 🙏🥰💫

[@novimodel5967]

This was sooo dense, so many threads to follow, thank you!

[@MelanieSakowski]

“They can’t accept the gift of movement being easy.”

[@maryannengel9217]

I did the slinky spine yesterday wow so cool lucky to have found this! ❤

[@JuanaVallSerra]

Lawrence, Thank you! @Innerunner

[@yeahhhhh9209]

Very interesting thanks a lot!

[@marius3347]

Is good also for Hip/Glute/Hams activation

[@NewSkiwi]

When he says leading leg, is it the leading leg behind you or in front of you?

[@LawrencevanLingen]

In front of you is the leading leg, even when walking backwards. Thanks for helping clear that up

[@JW77]

I wish I could feel the fluidity in running. I feel so heavy every step. I force myself to run 10km every day for health reasons and I hated every step of it.

[@SobagAdventures]

I just ran, and it hurt so much. Found out i have posterior tibial tendinitis. Wondering if this will help.

[@chandraramamoorthy871]

Lead leg ? Going backward which is the lead leg ?

[@sozno4222]

I thought you don’t want to heal strike when running?

[@nickpilgrim1966]

I need to try this for my achilles and hips. Hopefully I won't fall into the rice fields.

[@joe1071]

“How’d you break your ankle?” “Walking backwards, stepped on a pinecone”

[@ohfft]

Or a beach?

[@alanrobinson2229]

So,why should we believe this?

[@dsfrye01]

That’s a great question. Please understand that we work in all 3 planes of motion at once. If you are only working anteriorly, then you’re missing its opposite plane. This can lead to,overuse injuries as well as postural deficiencies. Always good to work both.

[@LawrencevanLingen]

You don’t have to believe anything and nothing we know is the whole truth and two contradicting opinions can both be valid. So there is no need to believe. If you are seeking more ease in your running or stuck or injured these are simply ways of reframing your relationship with running. Many people find some of these ideas extremely helpful

[@alanrobinson2229]

​@@LawrencevanLingen Just thought there might have been some evidence,studies,stuff like that?

[@LawrencevanLingen]

There is plenty of research that supports walking backwards for balance, increased walking speed, rehabilitation of hip and knee and ACL injuries. This clip is an excerpt from a podcast which was more a sharing of ideas and experiences and not as much a scientific discussion or proposal of a scientific method. I work mostly with elite or desperate people. Either people trying to push their development or abilities and often they look at the fringes and are more concerned with results than a majority consensus. In desperate people, the mainstream has failed them or perhaps mainstream taken to an extreme is a part of their woes. To help people painted into a corner you have to be able to provide multiple solutions and be able to approach moment problems from many different approaches. Everything I say is either rooted in basic Anatomy and physiology and neuro anatomy or from a neuro developmental standpoint. This is accepted as the current understanding and does not need to be referenced. What seems likely you are having trouble with is that no one has joined the dots in this particular pattern or way for you before. Please if you have any specific questions or points of concern ask or point them out.