Core Focus DPT

Running might feel like second nature—something you just do—but it’s actually a carefully choreographed performance behind the scenes. Your brain and body work together to plan, adjust, and execute each step with split-second precision. That process is called motor planning, and it plays a key role in how effectively and efficiently you run.

What Is Motor Planning, Anyway?

Motor planning (also called praxis) is how your brain decides how to move. It’s the process of organizing and carrying out unfamiliar or complex motor actions—like changing direction mid-run to avoid stepping into a hole or adjusting your stride on uneven terrain. Your brain sends messages to your muscles, joints, and nervous system to prep and fine-tune every movement.

When motor planning is working well, you feel coordinated, smooth, and efficient. When it’s off—even just a little—you might trip more, feel clumsy, or notice nagging aches and pains.

Running Isn’t Just Legs—It’s Full-Body Coordination

We tend to think of running as a lower-body workout, but your whole system is involved. From your arms and core stabilizing your trunk, to your feet reading the ground, to your eyes and ears helping you balance—this is a total-body task. Your central nervous system (CNS) gathers sensory input (like where your feet are, how fast you’re going, or what surface you’re on) and uses it to adjust your movement plan in real time.

This is especially important if you’re returning from an injury or building a new running habit. Your brain needs time and repetition to build and refine those motor pathways again.

Train Your Brain

To sharpen motor planning, you’ve got to train your brain—not just your muscles. When you plan a movement like running, your brain goes through a series of specific steps involving several key areas working together:

1. Prefrontal Cortex – Intention, Goal Setting, and Decision-Making

The prefrontal cortex is the primary brain region involved in goal setting and executive functions, including planning, decision-making, and focus. It evaluates the importance of goals, plans strategies to reach them, and helps you maintain attention on what matters—like completing a training run or navigating around obstacles. This region kicks off the movement planning process by signaling motor areas to get ready.

2. Premotor Cortex and Supplementary Motor Area – Strategy and Sequencing

These regions develop the framework for movement. The premotor cortex selects motor programs based on visual stimuli (like a change in terrain or spotting another runner) or abstract associations. The supplementary motor area (SMA) selects movements based on remembered sequences, such as your habitual cadence or warm-up pattern. Together, they coordinate the spatial and temporal structure of your movement.

3. Basal Ganglia – Motor Control and Movement Filtering

The basal ganglia have a multitude of functions related to reward and cognition but are primarily involved in motor control. They are considered a gate-keeping mechanism for motor initiation—choosing which actions to allow and which to inhibit. This region filters out unnecessary or incorrect movement signals, approving only those that are smooth, efficient, and appropriate for the task at hand. As a key player in the network that governs voluntary movement, the basal ganglia ensure you’re not making extra, energy-wasting motions or defaulting to inefficient movement patterns. It’s the reason your stride feels automatic and clean—when everything is working well.

4. Cerebellum – Coordination and Timing

The cerebellum oversees coordination, balance, and precise timing. It continuously updates your motor plan based on sensory feedback from your body. Whether you’re adjusting to a hill or stabilizing on uneven ground, the cerebellum helps your movements stay fluid and controlled. It also plays a major role in motor learning, meaning every run helps your brain fine-tune the next one.

5. Primary Motor Cortex – Command Center

The primary motor cortex takes the final motor plan and sends it down the corticospinal tract to your spinal cord. From there, nerves communicate with specific muscles to make your legs drive forward, your arms swing, and your posture stay upright.

6. Somatosensory Cortex – Interpreting Feedback

As you move, the somatosensory cortex gathers input from your muscles, joints, skin, and connective tissues. It helps your brain interpret how your movement feels, how well it’s being executed, and what needs adjusting—down to foot pressure and stride symmetry.

7. Proprioceptive and Visual Input – Real-Time Adjustments

Proprioception (your awareness of where your body is in space) and visual input feed directly into your brain’s motor control systems. These cues allow you to react instantly to a pothole, adjust your foot strike, or shift your weight as needed—without having to think about it.

This interconnected system is why motor planning is so important for runners. It’s not just about building muscle—it’s about training your brain to lead, coordinate, and refine each movement so your body can move safely, efficiently, and confidently.

How to Support Your Brain’s Running Plan

You can train motor planning just like you train endurance or strength. Here’s how:

• Warm up with intention: Dynamic movements (like leg swings or high knees) activate your brain’s “movement prep” mode. Add some cross-body patterns to fire up both hemispheres.
• Run drills regularly: Skips, strides, or butt kicks improve neuromuscular coordination.
• Cross-train with balance and agility: Yoga, proprioceptive drills, and light plyometrics keep your brain engaged and adaptable.
• Rest and recover: Sleep and downtime help consolidate new movement patterns. Don’t skimp on them!

Final Stride

Motor planning is your brain’s blueprint for running well—whether you’re jogging around the block or prepping for your next 5K. With proprioception and cross-midline work in your toolkit, you’re not just running—you’re rewiring. So next time you lace up, take a moment to appreciate all the behind-the-scenes brilliance in every single step.

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** The views and opinions expressed on this site belong to Vigeo Ergo Consulting LLC. Any advice or suggestions offered herein are not a replacement for medical advice from a physician or other healthcare professional. My blogs are for informational and entertainment purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.