A multi-part series on Proprioception for Runners.
Part 1 – Master Proprioception to Run Injury-Free and Stronger
Part 2 – Strengthen Your Feet and Enhance Performance with VIVOBAREFOOT Motus Flex
Part 3 – Improve Your Proprioception in Weeks with Minimalist Shoe Training
What is Proprioception?
Proprioception is your body’s ability to sense its position and movements in space without relying on visual input. It allows you to perform various tasks, from simple actions like scratching an itch to complex movements like playing sports, without constantly looking at your body parts.
Proprioception involves several body systems, including Muscles, Joints, Tendons, Skin, and the Central Nervous System.
These components work together to provide your brain with information about your body’s position and movement.
Why is Proprioception important for Runners?
Proprioception is extremely important for runners for several key reasons:
- Injury prevention: Good proprioception helps you avoid injuries by enabling you to react quickly to changes in terrain and adjust your movements accordingly. This reduces the risk of ankle sprains, knee twists, and other common running injuries.
- Improved balance and stability: Proprioception plays a vital role in maintaining balance and coordination during running. This is especially crucial for trail runners navigating uneven surfaces.
- Enhanced performance: Runners with good proprioception can better control their bodies, leading to improved running economy, efficiency, and overall performance.
- Better body awareness: Proprioception allows you to sense your body position and movement without having to consciously think about it. This is essential for maintaining proper form and technique while running.
- Faster recovery from injuries: Proprioceptive training is a crucial part of rehabilitation programs for common running injuries like ankle sprains and ACL tears. It helps restore joint function and stability.
- Improved agility and coordination: Good proprioception enables you to move more fluidly and respond quickly to obstacles or changes in direction, which is particularly beneficial for trail running.
- Reduced fatigue: By improving overall body awareness and control, good proprioception can help you maintain proper form for longer periods, potentially reducing fatigue during long runs.
To improve proprioception, runners can incorporate balance exercises, single-leg drills, and specific proprioceptive training into their routines. This can include exercises like standing on one foot with eyes closed, using balance boards, or practicing running on varied surfaces. By focusing on proprioception, runners can potentially enhance their performance, reduce injury risk, and improve their overall running experience.
Proprioception & Natural Running Form
Runners with strong proprioception tend to have better running form. With increased awareness of how your body moves, you are more likely to maintain proper posture, foot strike, and gait mechanics. This can help you avoid common running issues like overstriding or excessive heel striking, which can lead to injury and reduced efficiency.
What features of Minimalist Shoes enhances Proprioception?
Thin, Flexible Sole, Lightweight, Barefoot-Like Design
A thin sole allows your feet to feel the ground more directly, sending more sensory feedback to your brain. This improved ground feel helps your body better understand its position relative to the surface, whether you’re walking, running, or engaging in dynamic movements.
A highly flexible shoe allows you to bend and twist it easily with your hands, and the shoe adapts well to your foot’s movements. This helps keep your feet unrestricted during activities like running, training, or just walking.
Wide Toe Box for Natural Toe Splay
The wide toe box allows your toes to spread out naturally, improving stability and balance. This natural toe splay enhances the sensory feedback from your toes, improving your foot’s ability to sense changes in position and adjust accordingly.
Minimal Cushioning for Enhanced Sensory Feedback or Ground Feel
With minimal cushioning and no unnecessary padding, your foot gets more information about the surface you’re on, whether it’s flat, uneven, or textured. This direct feedback increases your awareness of how your foot interacts with the ground, which improves coordination and balance.
No Arch Support for Increased Muscle Activation
The lack of arch support and cushioning means your foot muscles must engage more actively to stabilize and propel you. This constant engagement strengthens your feet and legs, which can lead to better proprioceptive awareness because your muscles are more in tune with your body’s movements.
In our next article, we will review a new next-generation minimalist shoe from VIVOBAREFOOT that is the perfect tool for enhancing your proprioception.