How to Run Trails Without Tripping and Falling

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Trail running is fun, but there’s one part about it that’s not so fun; tripping over tree roots and rocks or sliding on soft soil and falling hard on your butt. Ouch.

In the trail running community, we take it lightly by saying falling is part of the sport and what makes it more fun, but it’s not fun when you fall and can’t run for months because you’re nursing injuries.

Falling when running can be prevented.

Here are clever ways to run on all kinds of terrains ( flats, uphills, and downhills) without tripping or falling:

i.) Running Flat Terrains

Watch Your Terrain Keenly

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

Pick Up Your Feet

Avoid dragging your feet when running, especially on rugged terrains. Instead, pick up your feet to prevent trips over roots and rocks.

Avoid Zoning Out

Running in forests and mountains is so meditative that you subconsciously zone out sometimes. I know.

When you zone out, you’re not really looking where you’re running, which can cause terrible falls. Thus, keep your full focus and concentration on the run.

Slow Down on Rocky or Dusty Parts

Rocks can cause trips, and soft soil can cause slips, especially on uneven ground. Therefore, keep changing your pace depending on how the trail looks.

ii.) Running Downhills

Maintain Short Strides

Land on your feet beneath you instead of in front of you. This running technique prevents overstriding, a popular cause of falls when running down a trail.

Introduce Quick Feet

As the name suggests, Quick Feet is a downhill running technique that helps a runner take quick, light, and watchful strides to avoid sliding on gravel or sand.

It’s a mix of forefoot and midfoot running. It helps you grip the trail with your feet, providing balance as you run down the hill.

Engage Your Eyes and Lower Body

Tighten your glutes, quads, knees, calves, and toe muscles and always look down at your terrain before you step.

You’re Probably Going to Fall

This is a trick I use that helps me be more watchful when running downhill. When I think I might fall, I concentrate more to ensure I dont fall.

Fasten Your Shoelaces

Running downhill is so thrilling that sometimes you forget to check if your laces are well tied.

Bust safety first runner.

Loose shoelaces are a significant cause of tripping when running.

iii.) Running Uphills

Swing Your Arms

When running a technical uphill like those in Ngong Hills, you might fall backwards due to a lack of balance. To avoid that, pump up your arms to give you support, balance, and momentum.

Embrace the Forward Lean

The forward lean comes naturally as your body finds the balance to push up the hill. Therefore, don’t fight it by straightening your shoulders. Instead, embrace it.

Run on Your Tippy Toes

Also called forefoot running, running on your tiptoe is best for short, steep uphills. It helps you run up the hill without getting tired quickly.

Fatigue is one of the reasons runners trip on obstacles when running.

Forefoot running also engages your foot muscles, helping you become a more powerful trail runner.

Embrace Powerhiking

Power hiking involves walking with your hands on your quads and your eyes fixed on the trail. It’s an uphill running technique that helps you rest and conserve energy to go faster on flat terrains.

Conclusion

Accidents when running trails can be prevented mostly by being more vigilant.

Even the beauty of the trail is a distraction that can cause severe trips and falls. Therefore, when you come to a place that mesmerizes your eyes, stop, absorb, take pictures, and continue running.

That way, you can enjoy the run and stay safe.

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