7 Reasons You’re Falling While Running & How to Fall Safely
If you’re a seasoned runner, you may have already had the painful experience of falling while running. It happens to the best of us. And it can often occur at the worst times.
I’ve fallen several times while running, including an incident that ended with a broken finger. Ouch!
I get it. It’s not a fun time.
Here we’ll visit some of the most common reasons runners fall, how to handle a fall, and what you can do to prevent or soften your falls while running.
Falling While Running Causes
What are the causes of falling while running?
It’s a very open-ended question. The following are just some possible causes of runners falling while running.
👉🏼 Uneven Terrain
This can be uneven sidewalks, roadsides, greenways, or paths. You name it!
If the ground you’re running on has cracks or tree roots causing it to rise in weird places, you can easily find yourself tripping and falling on the run.
👉🏼 Untied Laces or Worn Out Shoes
Running shoes are your foundation. Without a strong foundation, your landing will be weak.
Be sure that your laces are tied tightly before beginning each run. In addition, make sure your running shoes are in good condition. If you have areas that are worn out or have holes in the bottoms, you’ll find that your landing won’t be as steady.
👉🏼 Imbalanced Stride
If you have weak hips or knees, your running stride could be imbalanced. This means that instead of landing strong on your feet, you tend to land inconsistently, leading to instability.
Work on making your stride stronger then you’ll see improvements in your landing.
👉🏼 Improper Foot Strike
Some runners land too far forward on their feet while others too far back on their heels.
There’s a general sweet spot to land on foot each stride when running. The lower leg should be at or near 90° as your foot finds the ground.
Landing in this manner helps to balance your upper body and counterbalance the forward motion of running to help you stay on your feet.
👉🏼 Not Being Able to See the Ground
If you run early in the morning or at dusk in the evenings, you might find yourself frequently tripping when you can’t see the ground below you.
This is a significant tripping hazard. Consider running at a time of day with more visibility or invest in a light to help you see any obstacles on your path.
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👉🏼 Running Too Fast
If you find yourself falling frequently, notice the pace at which it seems to occur.
Sometimes runners push the pace too much, and this is a time they take a tumble. Running fast might mean a longer stride leading to a poor landing zone, and with an unsteady landing, a fall is inevitable.
Slowing down can be a great way to prevent a fall, so try it out.
👉🏼 Running Distracted
Running while listening to music or a podcast, chatting with a friend, or anything that takes your focus away from running can be a means of falling.
I understand needing a distraction when running. It’s what helps many of us push through and continue running even when we feel like we want to quit.
If you keep falling while running, it may signify that you must focus more on the road ahead and less on distractions.
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Why Do I Keep Falling While Running?
Have you fallen while running in the past?
Have you fallen multiple times while running? It may appear that it’s becoming a habit, but why is it happening so regularly?
Studies show that the body is constantly making micro-adjustments to help keep us upright while running. If this isn’t happening regularly, it’s essential to understand why.
If you’re frequently falling while running, assess the terrain you’re running on. Are there uneven sidewalks? Do you see a lot of debris on the ground, such as tree branches or leaves?
Finding the perfect place to run can be difficult, but the terrain is so important to help you stay on your feet. If you can alter your running route to a clear path, this can make all the difference.
If it’s your balance, you may need to improve your foot strike or your stride.
Working one-on-one with a running coach will best help to make these improvements. It’s often difficult to notice our imperfections, which is why an outside perspective is crucial.
Why Do I Keep Falling While Trail Running?
Trail running is a beast of its own, and falling while trail running can be very dangerous.
Trail runners face challenging terrain each time they head out for a run. There’s no way to prevent sticks, rocks, or leaves from covering the route that you plan to run when you choose to run on a trail.
The most significant area of focus for trail runners is being aware. It may seem common sense, but looking at the ground is a must to prevent trips and falls.
While running on a trail, it’s understandable that a runner’s mind will wander, and you’ll look up into trees or at the wildlife around you. Unfortunately, the trails are not so forgiving, and it’s nearly mandatory that your eyes stay down on the path.
Is it Common for Runners to Fall?
Although there are no readily available stats to tell us exactly how common falling while running is, we know that it’s not entirely uncommon.
Runners fall during training, during races, and during their cross-training workouts too.
Don’t sweat if you’re a runner who fell on the run recently. You aren’t alone. I might be above average for falling while running, but I have at least three different scars on my knees from the tumbles I took while running.
How Can I Fall Safely While Running?
If it doesn’t feel possible to prevent falling entirely, what’s the next best option?
Learning to fall safely while running can be a great technique to keep in your back pocket.
How to Fall While Running
Understanding how to fall while running can at least help you prevent serious injury. Harvard Medical School has identified the following tips to help you fall safely, which can be applied to a running scenario.
✔️ Aim toward an open area, preferably grass rather than concrete or cement.
✔️ Try to fall into an area without things or people that could cause further harm.
✔️ Direct your fall by swinging your arms sideways.
✔️ Always protect your head. Twist your shoulders to be sure your shoulders take impact away from your head.
✔️ Relax your body as you fall.
✔️ Reduce the impact of landing by rolling into a ball on your side.
How to Avoid Falling While Running
The best option, of course, is to avoid falling while running in the first place.
So how do you avoid something that can seem to be such a random occurrence?
How to Not Fall While Running
The following tips can help you avoid falling while running altogether.
✅ Be sure to double knot your shoelaces.
✅ Run on flat, clear ground.
✅ Always watch your next step.
✅ Keep a strong and balanced stride.
✅ Slow down if needed.
✅ Avoid running on rainy days or icy/snowy days.
Fear of Falling While Running
It’s not unreasonable to experience a fear of falling while running.
This is especially true if you’ve experienced a fall in the past. Although it may take a lot of mental energy to overcome the fear of falling while running, it’s worth it.
To overcome that fear, consider using the run/walk method to get yourself back on your feet. This means you can take it as slow as you need to be sure you have a firm footing on the run.
You can also opt for running where you feel less afraid of falling. I highly recommend running in a grassy area if possible. Although you may still experience bruising and pain if you fall on grass, you’re less likely to endure scrapes and scratches.
Final Thoughts: Falling While Running
If you’ve just experienced a fall, have fallen in the past, or feared falling while running, know that many runners encounter this unfortunate scenario. It’s nothing to be embarrassed about, and as long as you come out uninjured, it’s best to dust yourself off and get back to it.
Running is a journey; sometimes, the trip comes with a few bumps.
