How to Run Trails Without Tripping and Falling

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Trail running is fun, no doubt, but there’s a part of it that’s not so fun; tripping over roots and rocks or sliding on soil and falling hard on your face, or butt. Ouch.

In the trail running community, we downplay the falling by saying it’s part of the sport (kind of true), and what makes it more fun (not true).

It’s not fun when you fall and can’t run for months because you’re nursing injuries.

But listen, falling and tripping when running can be avoided.

Here’s how to run on flat, up hill, and down hill terrains without falling.

1. Running Flat Terrains

i. Watch Your Terrain Keenly

Keep scanning your running route 3 meters ahead to know when and how to escape any obstacles.

ii. Pick Your Feet Up

Lift up your knees and feet when running as dragging them will strain your knees and calves and eventually cause accidents.

iii. Avoid Zoning Out

Zoning out when running outside is sometimes helpful as it helps your mind relax. However it’s also a tripping hazard because it takes away your concentration.

Avoid zoning out for too long by paying attention to your breathing, steps and surroundings.

iv. Run Slower on Rocky or Dusty Parts

Rocks can twist your ankles, and soil can easily cause slips, especially on uneven ground.

Therefore, keep adjusting your pace depending on how the trail looks.

2. Running Downhills

i. Maintain Short Strides

Land on your feet beneath you instead of in front of you.

This running technique prevents over-striding, a popular cause of falls when running down a trail.

ii. Introduce Quick Feet

As the name suggests, Quick Feet is a downhill running technique that helps you take quick, light, and careful strides and brings balance, and comfort between your feet and the ground.

iii. Engage Your Body

Move your arms for stability and tighten your quads, knees, calves, and toe muscles for a firm lower grip of the trail.

iv. Fasten Your Shoelaces

Loose or untied shoe laces is a big risk of injury when running downhills. It can not only cause you to fall, but can also cause sprained ankles because of the lack of ankle support.

v. You’re Probably Going to Fall

This is based on reverse psychology.

When you think you might fall, you will be more watchful so as not to fall.

3. Running Up Hills

i. Swing Your Arms

Like when running down a hill, swinging your arms when running up a hill improves balance support, and running power.

ii. Embrace the Forward Lean

Slightly lean forward with your ankles and upper body, while maintaining an upright posture of your shoulders, chest, waist and hips.

According to research, the forward lean uses gravity to pull you up the hill hence allowing you to use less effort and energy.

iii. Run on Your Tippy Toes

Especially on steep hills, running on your tiptoe enables you to lean forward with your ankles and take shorter strides, which helps save energy.

iv. Embrace Power-hiking

If the hill is so steep for running, power hiking (walk with your hands on your thighs, then lean forward with your eyes scanning the hill 3 meters ahead), is faster, energy efficient and gives your running muscles a break.

Conclusion

A lot of the times, falling when running is caused by lack of knowledge of how to run on different terrains.

I hope this post helps to reduce the chances of risks of these trips and falls.

Any other tips you would want to share regarding this post?

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