Stand facing away from running lane with foot planted back. Bend over at hips with legs and arms bent.
Run backwards through running lane while keeping torso bent over. Keep upright and land on balls of feet.
Perform Back Pedal on open area with even surface to avoid accidents. Consider setting up pathway of unobtrusive markers to guide runner. If running backward in public area like park, run with training partner or coach supervising.
Start slow and build up pace. Intensity is normally increased by running backwards faster. Upright posture will allow for more speed. Running up on slight incline surface (eg: grassy slope with even ground) can also make exercise more challenging.
Some athletes have reportedly used backward running during the later stages of recovering from particular injuries.