BASS PRO MIDWEEK MOTIVATION - The Benefits of Proprioception Drills

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about proprioception. If this left you with your mouth open saying, "What are you even saying Melissa?" you're not alone. Proprioception is something that's not only NOT talked about often enough in the running world but isn't appreciated often enough either. But... for the trail runner especially (think about the upcoming Dogwood Canyon trail runs), this conversation is especially a good one.

So what exactly is proprioception? As defined, it's your body’s ability to sense its position, movement, and force without consciously thinking about it. It’s what allows you to react quickly and keep your balance on uneven terrain while trail running and adjust your stride mid-run to prevent injury. Essentially, it’s your body’s built-in GPS for movement.

Marathon Handbook gives this detailed definition of proprioception and a few tips to practice it: 

According to the Encyclopedia of Neuroscience, “proprioception, or kinesthesia, is the sense that lets us perceive the location, movement, and action of parts of the body. It encompasses a complex of sensations, including perception of joint position and movement, muscle force, and effort.”

It is key to motor control and the awareness of limb positions. It is sometimes referred to as the “sixth sense.”

The proprioceptive system is considered a part of the wider somatosensory system, which includes pressure (touch), pain (nociception), vibration and temperature, and body movement (kinesthesis).1

As runners, we must be able to control our body movement. This is particularly true for trail runners, as the terrain tends to be complicated. We must dominate each step so we can dodge rocks and roots and jump over logs and rivers with ease to ensure we don’t fall or get injured.

Hence, proprioception training can be helpful if we want to glide through the trails as efficiently and quickly as possible with excellent agility, coordination, and balance.

When I speak to my trail runners, I always tell them that they need to plan their steps 6-9 feet (2-3 meters) ahead of where they are at any given time. At first, it’s not as easy as it sounds, and we may stumble through the technical terrain, with perhaps a fall here and there.

If we train our brain and body parts to work together by increasing our proprioceptive abilities, we can improve our movement through those tricky trails. Just as you walk throughout the day without looking down at your feet, you can improve this same skill in situations such as running.

This is where proprioception work comes into play.

So, as you can see, strong proprioception skills translate to better coordination, improved balance, reduced injury risk, and greater efficiency with every step. Proprioception was something I was especially grateful for yesterday while on my morning run when it kept me upright, sparking the idea to talk about it. 

My workout was going smooth, I was feeling strong (I’ve been working on strength and speed), and I was clicking along at a rapid pace. And although the pavement I was running on was a little broken up, my eyes were able to scan the ground quickly enough to gauge where to place each foot strike. Until... I rounded a corner and began a short but steep descent. As I took my eyes off the ground to look to my side to be sure there was no traffic coming, I felt a small gap in the cement and my mind quickly reacted by sending a signal to my foot to pull back mid strike, thus keeping me from rolling my ankle or falling. This is an example of proprioception! And boy was I glad that I had been working on increasing this neglected skill by doing proprioception drills. 

So, as you can see, there are many benefits of proprioception for runners, including: 

• Improved balance control
• Better control over limbs and the body in general, resulting in freer movement while running
• Helps avoid injuries such as ankle sprains or strains due to falls, poor form, efficiency, or foot placement
• Improved reaction time, agility, and coordination
• Stronger muscles and joints
• Boost to overall athletic performance by polishing running economy,  and improving speed and power

Which means... if you want to smash those technical downhills confidently, lower your risk of injury, and improve the neuromuscular connections between your brain and your lower limbs and the rest of your body, adding in some proprioception work to your training program is important.

To get you started, check out these 10-at-home exercises to improve your proprioception. If you struggle with balance, stand by a wall or have a partner for support. As your balance improves, you can add a wobbleboard or disc for added difficulty.

One-leg balance test
Stand with your feet hip-width apart and your hands on your hips.
Shift your weight onto your left foot and lift your right foot a few inches off of the ground.
Stand in this position for 30 seconds and switch sides. Repeat 2–3 times.

One-leg 3–way kick
Stand with your feet hip-width apart and your hands on your hips.
Stand on your left foot and lift your right foot a few inches off the ground. Hold for 2–3 seconds, then return to the starting position.
Follow the same steps as you lift your right leg to the side of your body and then behind you.
Switch sides and repeat this 2–3 times.

Cone pickups
Tip: As you perform this movement, engage your core and use your buttocks and hamstrings to help balance yourself.
Stand on one foot with your hands on your hips and a cone 2 feet (about 60 cm) in front of you.
With control, bend at the hips and reach forward to grab the cone. As you reach, allow your left leg to extend backward.
Lift yourself back up until you’re in the starting position. Then, repeat the movement to return the cone to its original starting point.
Switch sides and repeat this 3–4 times.

Reverse lunge
Stand with your feet hip-width apart and your hands on your hips. Shift your weight to your left foot and take a large step back with your right foot.
With the ball of your right foot touching the ground and heel up, lower your right leg until your thigh is perpendicular to the ground and your right knee is at a 90-degree angle. Your left knee should also be bent 90 degrees.
Push into your heel and squeeze your glutes to lift your body back to the starting position.
Repeat this 8–12 times.

Bird Dog
Start on all fours with your knees aligned with your hips and your shoulders aligned with your hands. Be sure your back and neck are in a neutral position.
Extend your left arm forward and your right leg back while leaving your other arm and leg on the ground for support.
Hold for 2–3 seconds, then alternate sides.
Repeat this 8–12 times.

Tree Pose
Stand with your feet hip-width apart and your hands together in front of your chest. Shift your weight onto your left foot and lift your right foot off of the ground.
Bend your right knee outward and place your right foot on your left inner thigh. Alternatively, place it on your left inner calf.
Hold this position for 10–20 seconds, or however long you can. Then, switch sides.

Tightrope walk
Tape a straight line about 3–6-feet (1–2-meters) long on the floor. Alternatively, use a long piece of string or rope.
Stand with your feet hip-width apart and your hands on your hips.
Place one foot on the line or beside the rope. Then, place your other foot directly in front of it as if you’re walking a tightrope.
Walk to the end of the line without stepping off to the side. Turn around and walk back.
Repeat this 3–4 times.

Banded triplanar toe taps
Tip: For beginners, try this move without the loop band.
Place a loop band around your ankles and stand with your feet hip-width apart.
Shift your weight to your left foot and lower into a quarter squat.
Using the loop band as resistance, tap your right toe in front of you, to the side, and behind. Do this 10 times and switch sides.

Flamingo stand
Stand with your feet hip-width apart and your hands on your hips. For more balance, stretch your arms out to your sides.
Shift your weight to your left foot and lift your right leg up with a 90–degree bend at the knee.
Hold this for 10–20 seconds, or however long you can. Then, switch sides.

Sumo squat to one leg
Stand with your feet slightly more than shoulder-width apart and turn out at a 45-degree angle.
Hinge your hips and bend your knees to lower into a sumo squat. Keep your core tight.
As you lift up, shift your weight onto your left foot and explode upward to lift your right leg off of the ground to the side. Hold your right leg up and pulse 2–3 times for added difficulty.
Return to the starting position. Do this 8–12 times before switching sides.

And there you have it friends. Proprioception training can and should be a regular part of your running routine. That is, if you want to continually improve at every stage of your life. And I hope you do! So, add in those proprioception drills and watch as you reap the benefits! Happy Running!