Proprioception: why it matters for running

• Proprioception is your body’s ability to sense movement and position in space.

• It’s a foundational skill that helps you run better, avoid injuries, and move more efficiently—not just during workouts, but in everyday life too.

• Training this “sixth sense” with targeted exercises can enhance your balance, coordination, and motor control.

Picture the iconic Karate Kid moment: balancing on one foot on a stump, framed by a glowing sunset over the beach. That scene is unforgettable, thanks to the power of great photography and storytelling. But it’s not just about balance or aesthetics—there’s something deeper at play: proprioception.

Let’s put it another way. Right now, as you’re reading this, you know exactly where your feet and hands are—even the one you’re not using to scroll. Your brain constantly tracks your body’s position in space, even if you’re not actively thinking about it. This awareness might seem obvious, but it’s a complex process that’s far from trivial.

What is proprioception?

Proprioception is like having an internal GPS that allows you to sense the position and movement of your body parts without needing to look. For instance, you know whether you’re standing or sitting, or where your hands and feet are, even with your eyes closed. This system relies on signals from your muscles, joints, and tendons, which inform your brain about your body’s orientation.

Have you ever tried touching your nose with your finger while your eyes are closed? That’s proprioception in action. Whether you’re walking without stumbling, running on uneven terrain, or quickly reacting to a sudden shift in direction, this ability keeps you moving smoothly and safely.

Why does proprioception matter?

For runners, proprioception is a game-changer. It helps you avoid injuries, boost performance, and recover faster.

Imagine running on a rugged trail, dodging roots and rocks. Your body needs to adapt instantly to each obstacle to maintain balance and keep you moving. Here’s how proprioception helps:

• Injury prevention: proprioception allows you to recognize and respond to your body’s signals, reducing the risk of movements that strain muscles and joints.
• Improved performance: a well-tuned proprioceptive system enhances fluidity and efficiency, making your running form smoother.
• Faster Recovery: after an injury, proprioceptive exercises rebuild strength and control, helping you bounce back stronger.

How to train your proprioception

Like any skill, proprioception can be trained. The key is practicing exercises that challenge your balance, coordination, and ability to adapt to change.

Tips to get started

1. Go barefoot: training barefoot improves your feet’s ability to sense and adapt to the ground.
2. Use unstable surfaces: Try standing on a proprioceptive board or even a thick, soft carpet to push your balance to the next level.
3. Slow down: Focus on controlled movements rather than speed to refine your coordination.

Proprioception exercises to try

Here are some practical drills you can incorporate into your routine:

1. Single-leg balance: stand on one leg with your knee slightly bent. Hold for 30 seconds. To make it harder, close your eyes or move your other leg.
2. Eyes-closed walk: walk in a straight line with your eyes closed. This boosts your sense of movement without relying on sight.
3. Squats on a proprioceptive board: perform squats on an unstable surface, focusing on maintaining control and balance.

1. Ball toss on one Leg: stand on one leg and toss a ball against a wall. Catch it while keeping your balance. For a challenge, close your eyes (but maybe remove breakable objects nearby first!).
2. Alternating plank support: in a plank position, lift one hand or foot for a few seconds, alternating sides. This forces your body to stabilize against the imbalance.

Proprioception in daily life

Even if you’re not a runner, proprioception can enhance your quality of life. It helps prevent falls, improves posture, and encourages mindful movement. Think of it as a superpower worth developing—whether your goal is to run better or simply move more confidently.

Incorporating just a few minutes of proprioceptive exercises into your training can make a big difference. You’ll gain better stability, feel more in control, and enjoy a stronger, more balanced body. So, get started—your body will thank you, and your runs will be all the better for it.