Stand facing away from running area with foot planted back. Slightly bend and knees and arms.
Run backwards through running area while glancing over shoulder. Keep upright and land on balls of feet.
Best to find an 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 while recovering from certain injuries.