- The Rundown
- Posts
- Proprioception tips for runners
Proprioception tips for runners
If you’re enjoying The Rundown Newsletter please consider sharing it with one friend 😊.
In partnership with
Proprioception tips for runners
Proprioception is a big word. Simply put, proprioception is the awareness of your body in space.
The proprioceptors in our feet send information about their position to the brain, which processes it and tells the muscles in our feet how to react. All of this happens in milliseconds. For example, a person with normal proprioception does not need to look at their foot to know their toes are bent - the sensory receptors in the muscles, tendons and joints pass this information to the brain without requiring eyesight.
Since running is a minimalistic pursuit, the details make a difference. Proprioception is a largely unknown factor that can impact running more than you realize. In today’s newsletter, we share tips to improve your proprioception.
The benefits of proprioception for runners
Good proprioception helps runners remain injury-free. When running, we subconsciously rely on lower extremity proprioceptors to relay information about irregularities in the surface where we are running. This is especially true when running on uneven surfaces, like dirt, gravel or sand. Good proprioception provides enhanced responsiveness and greater awareness of the uneven surfaces to prevent tripping.
Good proprioception not only makes us more responsive to missteps, it also prevents injuries by allowing for better control of our motions. The more in control our motions, the less likely we are to make errors that lead to overuse injuries. Quick reactions allow us to use the small muscles in our feet and ankles to correct balance without needing to engage big, propulsive muscles for stability - a task that overtaxes them.
Properly honed proprioception offers increased power and speed by enabling rapid control over the pliability of our feet. This allows our feet and the connected tendons in our legs to absorb impact and rebound perfectly for the next stride. In other words, well-tuned proprioception makes us efficient, which means it gives us greater speed and endurance.
3 tips to improve proprioception
3 ways to train your proprioception to effectively control your body movements and improve your power, speed, agility, and durability.
Close your eyes and stand on one foot. The proprioceptors in your feet will collaborate with your inner ear to tell your brain if you are swaying so you can keep yourself balanced. At first, you’ll likely only be able to hold it for a few seconds, but you should quickly be able to hold it for 10 to 15 seconds at a time. Work up to standing for a minute per leg and do that until it is easy.
Improve proprioception with balance boards, bosu balls and yoga stretches. These will challenge the balance system while increasing strength and stability.
Put your shoes and socks on while standing with your eyes closed. Listen to more balance exercises that Dr. Kelly Starrett shared on the Tim Ferriss podcast here. (Start at 40:40).
5 exercises to improve balance
Your Daily Dose Of Usain⚡️
Usain on track
Words To Run By 🏃♀️🏃🏽♂️
It’s not what you do once in a while; it’s what you do day in and day out that makes the difference.
Feel the Day 1 Difference backed by Science...
Recover with sfh whey protein
Hitting a wall in training? It's time to break through with better recovery.
SFH supplements are science backed, ultra clean, and trusted by elite runners for the difference they see in their recovery time and overall performance.
It's not fancy hype, it's real science that you feel on Day 1.
SFH's RECOVER protein is the only all-in-one solution for feeling better after a run and getting the most out of your training.
Use code "RUNDOWN" for 20% off your first order.