Feature story: Don’t be afraid to fall

Inspired by athlete Nancy Jiang, you can check out her athlete interview here.

Read time 2 minutes

By Michelle Bates, Editor Trailrunningthings.com

I started trail running a couple of years ago. It is worth noting that I don’t get to do this very often, we live an hour or so away from trails. I have not fallen yet. I have been really cautious. Reading more on how to fall safely, how to descend, I am realising how much my caution has been holding me back.

I was so mesmerised by witnessing Nancy float down the trail, like an eagle, her arms responding to the descent she was making light work of. Reading her final words in the interview above about not being afraid to fall, hit me. Trail running has inspired so much of my life in a postitive way. It has taught me how to be in tune with my body and what it needs, whether out on a long run, or during recovery. I now have an inbuilt Garmin that I can tell what my heart rate range is at any moment, whether I need calories, hydration, sodium (salt), and rest. It has led to me being out in nature more. It has taught me skills that have empowered me to get off the beaten path, away from the crowds and to places many don’t get to see. It has humbled me. It has made me stronger. It has also filled my life with the kind of lessons that being out in nature teaches us. Nature is always healing, always teaching.

I experienced a moment during my first trail race that I am realsiing now was my body’s trust in itself. I was about 2.5hrs into my race, the sun was setting, and I was running downhill through the woods, after a huge climb that felt like it would never end. The endorphins, everything being physcially activated, the joy, all kicked in and my mind let go. I was nailing down this beautiful singletrack through the trees, as it rolled and weaved down the mountain. I vividly remember the primal feeling of my mind letting go, and my body instincively navigating the obstacles with such ease and fluidity. It felt like I floated around runners, up over and around roots, rocks, terrain. At one point I remember using my arm to bounce off a tree to keep me on course and moving forward. It wasn’t a conscious thought. My body was in flow with the nature around me. The sun beams flickered through the trees like glitter. And I was hooked.

If I can work on my downhills, and unlock my fear of falling, I wonder whether it could unlock more of those moments. I am not an expert in falling safely, obviously. The below is what I have found that is consistent across many leading trail runners. You should do your own research before working on these skills, and do so at your own risk.

Happy, safe trails.

Downhill Running in Trail Running

Navigating descents requires skill and finesse to maintain speed while staying safe on rugged terrain. Whether you're a seasoned trail runner or just getting started, here are three tips to help you conquer downhill sections with confidence, along with three additional tips on how to fall safely if the need arises:

Tips for Running Downhill:

1. Maintain a Relaxed Posture: As you descend, keep your upper body relaxed, with arms slightly extended for balance. Relax your shoulders and engage your core to stabilize yourself on the uneven terrain. This posture helps absorb impact and enables quicker adjustments to changes in the trail. This is what I witnesses Nancy do so beautifully.

2. Shorten Your Stride: Resist the urge to overextend your stride downhill, as it can compromise balance and control. Instead, focus on shortening your stride and increasing cadence. Quick, light steps will help maintain stability and reduce the risk of slipping, especially on technical trails with obstacles like rocks and roots.

3. Foot Placement: One of the first things I learned was to look ahead, not down. Anticipate obstacles by scanning the trail ahead and adjusting your foot placement accordingly. Aim to land with your feet directly beneath your body for stability. Choose the smoothest path and adjust your stride to navigate obstacles safely, minimizing the risk of tripping or twisting an ankle. Practice these skills on easy terrain before advancing to more difficult, dangerous terrain.

Tips for Falling Safely:

1. Roll to Disperse Impact: If you find yourself falling, instinctively tuck your body into a roll to disperse the impact and reduce the risk of injury. Practice rolling to the side to protect your head, shoulders, and spine, ensuring a safer descent overall.

2. Protect Your Extremities: When falling, try to avoid extending your arms straight out to brace yourself, as this can lead to wrist or shoulder injuries. Instead, keep your arms close to your body and use them to guide your roll, protecting your extremities from unnecessary strain. Try to land on the areas of your body that can take more impact. Thank you for your time and interest in this content

Thank you for your time and interest in this content.

Our mission: We are creating this space to support new trail runners, with the sport exploding in popularity. We are also supporting the growth of the sport by connecting new trail runners to elite athletes. We are doing this to connect them to athletes to support and follow, as a source of inspiration and learning. Embedding them further into the sport. Promoting safety and care for the environment with the growth of the sport is vital. We are connecting new trail runners to their local trail running communities, as a way to foster the special culture that trail running enjoys. We believe that is best done through community and knowledge sharing on a local level.

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Happy, safe trails everyone.