Really struggling with the fear that I'm going to have another fall while running

[cornishgirl54]

I had a nasty fall in May last year when I tripped on a gravel path while running. I messed my face up in a big way and damaged my shoulder. I've back running since the autumn and I'm pretty OK when I'm on the grass but when I'm running on a hard surface I get very nervous. It's been one of my ambitions, ever since I started running three years ago, to do a 10K run with my son and I've just signed us up for the Manchester 10K in May but I'm wondering how I'll manage because that will all be on the road. Does anyone have any tips, either about dealing with the fear or about how I can make it less likely I'm going to fall again. I'm 69 so I'm not as strong as I once was and I probably don't pick my feet up enough so I have been trying to work on that. Any other ideas would be really welcome, thank you.

[SueAppleRun Graduate]

That sounds like a nasty fall. I don't know how helpful I can be but the couple of falls I've had I revisited the exact place, walked past, then ran past very slowly, over a week the fear or falling again faded, it's scary as we get older but repetition really helped me. I tripped on a speed bump that I hadn't noticed and although not badly injured there was a lot of blood and bruising. I went back a few weeks later and walked back and forth over it then ran over it, good luck with conquering your fear. And if you run on the road you could always run a few steps, walk a few steps and repeat, then the fear is short-lived.

[cornishgirl54 Graduate in reply to SueAppleRun]

Your idea of alternating running and walking is a very good one, I hadn't thought of that. I'll go back to where I fell and try that - thank you.

[SueAppleRun Graduate in reply to cornishgirl54]

I went on a bit didn't I? I'm almost 68 and my fear is falling but I've learned to just get on with it

[cornishgirl54 Graduate in reply to SueAppleRun]

Your reply was very helpful - it's good to know that there other people in the same position.

[SueAppleRun Graduate in reply to cornishgirl54]

Most of all have fun, with time that fear should fade

[WillowPower]

That must have been scary, I agree with alternating running with walking. Perhaps also slow your pace so you are aware of each step you take. Probably a silly question but have you checked the tread on your running shoes? Wishing you well.

[cornishgirl54 Graduate in reply to WillowPower]

Thank you for your reply. Unfortunately I don't think the shoes were the problem - I'm sure it's me! I think I just tripped on a tree root masked by the gravel - but I do also wonder if my balance isn't as good as it used to be. Maybe I should be signing up for pilates classes.

[Oldfloss Administrator Graduate]

Running/walking is a great idea... just taking it gently... A fall can really impact us, and as we age, even more so... I am 74 this year.

Maybe some balance exercises could be helpful... yoga and something like this.

nhs.uk/live-well/exercise/s...

There is always a danger of tripping, for everyone so the right shoes and making sure laces are firmly tied can help... and looking ten paces ahead too...

SueAppleRun has given you sound advice...go walk that route and scare the dragon away!

[cornishgirl54 Graduate in reply to Oldfloss]

Thank you for your kind reply. Funnily enough, in my reply to WillowPower a moment ago I mentioned the balance issue and, even if that wasn't the cause of my fall last year, I think I need to work on my balance, which is definitely not as good as it used to be. Balance is something I've never given a thought to until recently - interesting how your concerns shift as you get older!

[Oldfloss Administrator Graduate in reply to cornishgirl54]

Totally! Walking barefoot around the home or on slipper socks can help too...improves our balance!

[MissUnderstanding Administrator Graduate]

It’s really hard. I had a fall last year which meant going to an and e and taking a good while to recover. It took a long time to feel confident again, but it did come with time. What helped was running in good light, choosing routes I knew would be easier underfoot and just keeping going for short runs regularly. Mainly it was time though.

Working on core strength and unilateral strength exercises (where you’re working on one leg rather than both at the same time) could help you feel more stable. That was recommended by a physio who I saw for something unrelated and I do feel more steady on my feet.

You will get there and you won’t feel like this forever.

[cornishgirl54 Graduate in reply to MissUnderstanding]

Thank you - I'm going to research the strength exercises you mention, I don't really know anything about that. I've got five months before the Manchester run and I'm determined to manage it, I've been looking forward to this run with my son for a very long time. Need to do it!

[nowster Graduate]

It can happen to anyone. A moment's lapse of concentration. A loss of balance.

In my case (on 31 March last year) it was a tilted manhole lid which I'd passed countless times before. As I was planning a longer run I was wearing a backpack with 1.5 litres of fluid in it. That changed my centre of gravity and I couldn't recover from the trip. I was in the middle of my warm up walk and hadn't even started running!

I have a scar on my left knee as a memento.

It's important to not dwell on things. Get back on that horse/bike/log. Slay those dragons.

[cornishgirl54 Graduate in reply to nowster]

I'm going to do it - in fact, I'm about to go out now, braving the very windy conditions! Thank you for your reply.

[ktsok Graduate]

It’s such a shock when you fall, and can really knock your confidence. The only solution I know is to be brave and get back out there. Fears tend to grow when we don’t challenge them. Each time you run again, and don’t fall, you are overriding the dragon x

[cornishgirl54 Graduate in reply to ktsok]

I know you're right - I just need to keep telling myself that it will go away. Thank you, this is such a great forum, so supportive.