I used to do backward walking uphill as the cooldown for my runs. I have never tried to run backwards consistently (except in basketball, where it happens all the time, but not on a track.) As with regular running I would imagine that if you spend all your time looking around that you are going to change the dynamic of your running stance, so if you really want to do this, just check every now and then.

Deceleration is not necessarily a bad thing in running, not all running has to be at top speeds. The same should apply for running backwards, but running backwards should be a lot harder as you are using different muscle combinations in different ways, so I would say speed is even less important, and focus on form instead.

It makes me wonder though, if there is not an easier way to get the same benefit, something with a backwards pushing movement with the legs? Jumping lunges, lunge step-ups, squat jumps, mountain climbers? These might give you the same benefit but provide a safer way to do it.

I use backward running only as a change-of-pace/change-of-direction for my usual runs. Changing your direction and speed is a great way to build endurance and challenges your muscles. I haven't run backwards long distance before.

CaptainCanuck For future reference, I did 5 intervals this morning after my reg 5k (25:30 today... YAY me!!!) consisting of 80-100m retro running @5:15/km followed by 80-100m sprinting @4:10/km... Could give more I suppose, but my brain keeps thinking I still have that foot injury, so holds back.....
I guess you're right, but I love experimenting all things running, so......