Since the pandemic, trail running has been a great way for me to get away and experience nature. Switching up some of my weekly road runs to trail runs has helped me relax both my mind and my body. However, trails are not roads. Their surfaces can vary, which can require constant readjustment of the body while running to maintain balance. Falling is sometimes unavoidable when running on exposed tree roots and rocks, therefore the odds of getting hurt on a trail run can be higher than road running so it’s only natural to worry about taking a tumble that leaves you bloody, bruised, and broken.
Recently, during one of my morning trail runs, I experienced my first fall. Long story short, I lost my balance on a rock, tried to recover, tripped on a root, and hit the ground. I ate dirt. It temporarily knocked the wind out of me and took me a moment to gather myself and get back up to finish my run. The end result was that it tore off some of the skin on my knee, but I think I was more upset that I tore a brand-new pair of running tights. It could have been worst if I had landed badly, twisted my ankle, or did more damage to my knee. Just a little dirt and a bruised and bloody knee. No stitches but an unsightly, commemorative scar.
This incident was a reminder that you need to keep your eyes focused on the trail in front, and briefly glance further up the trail to make sure you know what is coming. It’s also best practice on to run with a shortened stride, landing on the forefoot rather than the heel. Doing so allows your body to adjust to obstacles that you may encounter. At the same time, you have to make a conscious effort to pick up your feet and constantly shift your foot strike, something you don't really have to do running on the road, so that you avoid roots, rocks, holes, debris, and any other obstacles that could trip you up.
At the end of the day, everybody is going to fall at least once, so you just need to be mentally prepared for it. It was almost inevitable that a fall while running on a trail would be in my future. Yes, you will fall at some point, but you get back up and you keep on going, stronger than before.