Running after a fall

[Tenaciousgoat]

About 1 minute into yesterday’s run I tripped and splatted onto the tarmac path of our local park. Fortunately it was early and there weren’t too many people to witness my mortification. I’ve skinned knees, elbows and palm but escaped serious damage (I hope).

I’ve been analysing what caused my fall: it’s multifactorial and one significant factor is my gait. I scuff my heels and don’t lift my feet far enough. Can anyone advise on how to work on this?

PS ironically this was my fastest 5k to date - must have been my flight speed that did it!

[nowster Graduate]

At which point in your stride do you scuff your heels? You might be over-striding.

[Tenaciousgoat Graduate in reply to nowster]

It seems to be as my foot lands unless I make a conscious effort *not* to scuff. What is overstriding?

[nowster Graduate in reply to Tenaciousgoat]

It's exactly how it sounds. It's a stride that's so long that you land on your heels rather than mid-foot. See the FAQ.

For best efficiency your foot should be landing directly under your centre of mass, on the mid-foot or the pad behind your toes, with the knee very slightly bent. If you can do this, there's no need to kick off with the trailing foot either.

[Maddee_6333 Graduate]

You’re a proper runner now you’ve had a fall!

Maybe try to imagine that you’re riding a bike instead? I’m pretty sure I’ve seen that as advice somewhere...

It might be enough for you to manage to get your heel to do something different instead.

Of course, it might be that you have an issue further up your body that is impacting your gait.

[MontyMooDog Graduate]

Sorry to hear of your fall. Maybe visit a specialist running shop and get your gait analysis done on a treadmill. Some will do it for free but others charge but knock the money off a new pair of shoes which match your running style.

[Tenaciousgoat Graduate]

Thank you all for the advice - plenty of food for thought. My next run is on Wednesday and I think I will focus on being stride conscious rather than pace or distance. Let’s see if I can clear this up before it becomes an appalling habit!