Proprioception

Yes, you know it... I'm talking about The Great Outdoors vs The Treadmill.  


Similar to kinesthesia, proprioception is the physiological process where our body can vary its muscle contraction in immediate response to incoming information influenced by external forces. Take for example the balance we maintain while running outdoors, traversing from smooth pavement to a grassy, elevated area, then back down to the pavement and up on a sidewalk again. Through this we receive a constant barrage of sensory information in which the brain sends out adjustments to our muscles and joints in order to maintain fluid movement and balance. Ever take a Field Sobriety Test (FST)? *cough* You don't have to answer that here, but it's a classic example of how proprioception is tested. Maybe I should just use the treadmill example. Or maybe just get to the point? Good idea...


I enjoy running outdoors - I absolutely love it. Who wouldn't? Fresh air, scenery, rain, smog, traffic, unrestrained cannibalistic dogs, blazing heat, darkness so you can't see where you're running. Wait, back that up a bit. Okay, so it's not perfect ALL the time, but when it's good, it's good! The treadmill, however, has much to offer. If it's raining or too hot outside, or just plain late where I don't want to risk an injury after stumbling in the dark, the treadmill is where it's at! I love that thing... hey, give that guy who invented it a medal! (Trivia Note: Sir William Cubitt is often cited with the credit - used as a means of reforming criminal offenders... mmhhmm.)


There's a long-standing debate over the Outdoors vs Treadmill argument - but you know what? For those of us in training for our first 5K, 10K or what not, treat the treadmill as a training tool and there won't be a need for any debate at all! But running smart on a treadmill takes practice and a little work. While on the treadmill, we're definitely missing wind resistance as opposed to running outdoors. Did I hear a scoff in the background? Yes, that little bit of wind resistance makes a big deal - it adds up and the heavier the wind or the faster we go, the more resistance we encounter and the more difficult it is to maintain a quality pace. The added workload can be as much as 10% on your body! No, I didn't make that number up... honest, I read it somewhere. So to overcome this, make use of that incline feature on the treadmill! A one or two percent incline is plenty sufficient to mimic running outdoors. Work on your pace or throw in a tempo run on the treadmill - efficiency and convenience is not the primary factor when using a treadmill in training; it should be the opportunity to train smartly when a training aid/tool becomes a part of your regimen. 


Okay, but what about this proprioception stuff? What about it? Oh yeah, I did mention that earlier, didn't I... well that's the downfall of the treadmill. You're not going to gain any of the added benefits of proprioceptive involvement while on a treadmill. The gravity, the balance, the mundane belt mechanics of the machine - it's all too static, but that shouldn't mean tossing your running form out the door (not that you would), because proprioceptive behavior still has an effect while running on a treadmill - just not as involved as it is for an outdoor, changing environment. Take your form, for example. I notice that a lot of treadmill folks lean far too forward on the machine - for some, even if the treadmill was at a 15 degree angle, I still wouldn't recommend leaning that far forward. I wish I could have taken a picture of this one runner. She was leaning so far forward, it looked "scary forward." Although on second thought, after taking a pic, she might have thought I was some kind of perv or something. Besides, who carries a camera with them into the gym?? 


My running mate made a keen observation that I thought I'd pass along: many people on a treadmill allow the belt movement to change their stride, essentially giving the feet too much "belt time" by moving their feet underneath them during their stride and essentially making a "shuffling stride" that is lacking in power and wreaking havoc on their form. Instead, maintain a quick, compact running stride while on the treadmill, which is consistent with an efficient running gait - an efficient gait cycle as you would apply to running outside as well. 


Well, speaking of treadmills... it's raining pretty heavy out here and there's a gym downstairs with a treadmill that practically has my name all over it. Less than 4 days to the Long Beach Half. I think I'll make this a short 3 mile tempo run. Nothing crazy, just smart.