Tripping Prevention
Why Do Runners Trip Over?
It doesn’t matter how experienced a runner you are, or how old you are, we do occasionally trip, stumble and fall over, it is part of the running journey.
However, there are some reasons that you might be more susceptible to taking a tumble, so here are a few tips to help prevent you from falling.
Running Rhythm
Running rhythm is like finding your perfect flow, it’s having unconscious control of your running movements, your posture, your arm drive, your stride, your foot fall. When you first learn to run, all these factors are at the forefront of your mind, with practise you develop running rhythm and running efficiency.
However, your running rhythm and efficiency can be impacted when you’re tired, stressed, cold/hot or nervous; the subsequent knock-on effect is that your running rhythm and cadence can be impaired.
Increase your running cadence
Running cadence is the rhythm of your feet or your steps per minute; there’s no one size fits all figure of how many steps per minute you should aim for, but most runners will benefit from increasing their cadence. Some fitness trackers will measure it for you, but a DIY method to find your existing step count is to time yourself funning for one minute on a flat, even surface while counting the number of ties one-foot lands. Multiply the figure by two to get your steps per minute. If your cadence is in the low 160s or slower when you’re running comfortably, you may want to consider stepping it up.
Efficient runners tend to have a relatively high cadence, meaning they pick up their feet quickly, which prevents overstriding and enables them to harness freer energy, think bounce, and practise picking your feet up when you run.
Factors that can impact your running rhythm
Feeling stressed can add tension to your running posture, literally as though you have the weight of the world on our shoulders. Add to the pot pre-determined nerves about your run due to dark weather conditions like ice or fallen leaves, or a past tumble, and all this tension can lead to a stiff and awkward running posture. Resulting in distraction, a lack of concentration and ultimately a self-fulfilling prophecy of tripping, literally over your own feet.
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Fatigue and Recovery
If you are not recovering enough from you training sessions, especially if you have increased your weekly mileage, and/or you are struggling to get a good night’s sleep, this can lead to a fall. Being tired can cause you to “drag” your feet or reduce your ability to react quickly enough to changes in the terrain or other people’s feet.
Uneven Pavements:
Uneven pavements can obviously be a trip hazard, especially in the dark, it only takes a momentary lapse of concentration to catch you off guard and send you tumbling. Keep focused and be aware of your surroundings, especially if the pavements are covered in leaves, this can lead to hidden dangers.
Footwear
Inappropriate or worn-out footwear that does not provide proper stability can be the cause of taking a tumble. If you don’t have enough bounce
Runner’s War Wounds
Tripping is all part of the running journey, but it doesn't have to define who you are as a runner. Yes, it can knock your confidence but we can bounce back.
If no broken bones, shake off the mishap, and use it as a good story to share when comparing runner’s war wounds.