How to Avoid Falls While Running

Sunday September 14, 2008

Many of the races I ran in middle school and high school all sort of blend together in my mind, but one race that sticks out was when, as a seventh-grader, I completely wiped out on a muddy cross-country course. I had hit a huge patch of mud on a downhill, lost my footing, landed on my butt, and went sliding down the hill. With my legs, hands, and rear covered in mud, I got back into the race as quickly as I could, since other runners were passing me and I really wasn't injured (except for maybe a bruised ego).

Although running isn't a contact sport, I've witnessed plenty of runners take spills and get pretty banged up. As a running coach, I always have a first-aid kit close by for cleaning up scrapes and cuts after a long run. Often someone or something else -- a cyclist, runner, or bad conditions -- is to blame for a wipe-out, but sometimes it's just our own clumsiness. Follow these tips to help prevent falls during your runs:

Pay attention. Keep your head up and look ahead –- about 10 to 20 feet in front of you. Try not to look down at your feet, so you can see what's coming. This is especially important when running on trails, when you can hit obstacles such as rocks, roots, logs and branches.
Be careful on the downhills. Many falls (like my seventh-grade incident) occur on the downhill, so be extra careful when running downhill. Control your speed and keep your head up, so you can avoid obstacles.
Make sure your shoes are tied. This sounds like common sense, but I'm surprised at how many runners I see with dangling shoelaces. Most shoelaces on running shoes are extra long, so be safe and double-knot them.
Watch out for cyclists and other runners. Avoid collisions (and subsequent falls) with other runners or cyclists by always being aware of your surroundings and practicing good communication. If you're approaching another runner or cyclist and need to pass them, communicate with him and let them know on which side you're trying to pass. Before you stop or turn around, look back and make sure your path is clear.
Use extra caution at race starts. I've seen so many falls at the beginning of races. Runners often stumble when they try to pass slower runners, get jostled by the crowds, or trip over a water bottle or piece of clothing that someone discarded at the start. When you line up at a race start, make sure that you're in the right position for your pace and be on the lookout for discarded items.

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