THE PROPRIOCEPTIVE ABILITY IN TRAIL RUNNING
The proprioceptive ability plays a fundamental role in trail running as the supports are unstable and your body balance changes continuously due to the variations in the type of terrain and slope. The more you train your proprioception, the more you will strengthen your joints and improve your reaction speed.
What are the 3 main benefits of proprioception training?
- Injury prevention. The proprioceptive exercises will help you avoid injuries, prevent relapses and speed up the rehabilitation process in the most common cases, such as, for example, ankle sprain
- Performance improvement. The proprioception training will improve your “reflexes” and you will have the ability to be more agile and coordinated.
- Strengthening of the joints. You will more easily avoid falls and will be able to correct the position of your posture so as not to lose your balance in unexpected situations
Here are some specific exercises that will help you improve your balance and strengthen the lower limbs.
- Single leg half squat while keeping your back and neck straight. Complete 3 to 5 sets of five reps on each leg.
- Balancing on one leg: balancing in a position similar to the half squat on a Bosu. Complete 3 to 5 sets of 30 to 60 seconds on each leg.
- One-legged jump: forward, backward, left and right. Complete 1 to 3 sets of 10 jumps on each leg.
Practice training proprioception even when running in nature, jumping from one stone to another, balancing on a log.
Switch to more complex exercises only after completing a period of 3-4 months in which you have trained with the Bosu and / or the proprioceptive tablet to avoid injuries.
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