How To Avoid Falling While Running

Many runners fall after tripping over rocks, potholes, sticks etc. It’s very common to fall down while running. Just a single wrong footstep and you will fall. Tripping can result in bruises, scratches, twisted ankles or something way worse.

Falling while running is quite common but can be reduced by following some tips and points. Following tips given in this blog can help prevent falls and preventing injury.

1. Tie Shoelace Correctly:- Shoelace should be tied properly according to running. Before starting your workout always check that your shoelace is correctly knotted.

NOTE:- Check out this link for more about shoelaces.

2. Always Look Ahead:- While running always look ahead instead of sideways. This way you will know what obstacles are going to come your way and can change your course accordingly.

3. Slowdown in uneven areas:- Uneven areas having bumps and pits cause strain in the legs. This can result in injury or falling down.

4. Slow down on the Decline surface:- Chances of falling increase downhill. On the declining surface, our speed increases and this can result in tripping down. Due to the decline in surface chances of rolling down further is more which will cause injury to other body parts.

5. Don't use Headphones:- People using headphones for listening to loud music while running is becoming a common sight. Listening to music distracts focus from the road.

6. Run Facing Traffic:- If your running course involves a road then you should run roadside facing traffic. This way you will be able to see the upcoming vehicles and have more time to move out of the way of the upcoming vehicles.

7. Shorten your running stride:- Center of balance of the body becomes unstable when the running stride is long. Decreasing running stride improves the body's balance and decreases the chances of falling.

8. Use light in the dark:- For those who like to do running early in the morning or late in the evening should carry a light source like a torch with them. In dark, a torch should be used to help avoid potholes and other obstacles.

9. Use a familiar path:- Try to do running on a familiar path. In a familiar path you know very well about upcoming bumps and holes and thus needed less focus.

Concluding thoughts from JQR:-

Falling down in running is very common. If you fall down, then take some time first to check the damage. Check your legs, ankles, knees and other joints for injury and act accordingly. Never start running again immediately after falling down. Take your time to check yourself. If your injury is more severe then contact your close ones instead of walking back.

Don't feel very bad if you fall down. Injuries are very common in outdoor activities. Still, if you follow above-given tips then your running program will be more enjoyable and consistent.