This was in the running notebook of the 02/19/09 Houston Chronicle. If you run, sooner or later you will fall down. "I always say there are two types of runners: those that have fallen down and those that haven't fallen yet," said Terrie Gorney, head coach of Fort Bend Fit. While most falls result in nothing more serious than a skinned knee and passing embarrassment, an unexpected tumble can sideline a runner with more serious problems such as a sprained ankle or broken wrist. But proper form and knowing what to do when you feel yourself starting to hit the dirt - or the concrete - can reduce risk of injury. Mindy Solkin, owner and head coach of the Running Center in New York, says good balance is essential to staying upright. Solkin has her clients perform these exercises to strengthen balance: Leg up . . Standing straight, raise your right leg off the ground in front of you, bending it at the knee so your upper leg is parallel to the ground. Your foot should face straight ahead so it is also parallel to the ground. Hold for 15 to 30 seconds, then repeat with the other leg. . . Standing straight, raise your right leg, keeping your knee down, so your lower leg extends behind you, parallel to the floor. Again, keep your foot flexed, so it is perpendicular to the floor. Hold for 15 to 30 seconds, then repeat with the other leg. Work up to holding those poses for two minutes. When you're proficient, start doing them on a balance board. Solkin says the goal is to eventually be able to combine the two exercises into what she calls a "knee up and knee down" sequence, so that it appears you are running on one leg. It's easier than it sounds. "It's a bit like tapping your head and rubbing your belly. The beauty of it is to get good at it," she said. "You're really mimicking running form," Solkin explained. "In long-distance running, a flexed foot is important. I tell runners, 'Keep your levers short.' Joint-to-joint is a lever. You don't ever want to be a ballerina, with a pointed toe. They want to extend their levers to look longer. We want to decrease it." Good running form, though, is more than physical, Solkin says. It's also mental. "People are not thinking, and that's why they're falling." Solkin teaches her clients about "mindfulness," which she defines as "having an awareness within your body." To that, she adds "wherewithal" of surroundings and environment. That is, perhaps, knowing where your foot is in relation to that hole in the pavement, protruding tree root or sidewalk curb. "Around the fall (when it's darker) and at the Huntsville park (trail) races, we always warn people: Look up, go down!" Gorney said. Like an obstacle course But pavement holes, protruding tree roots and sidewalk curbs are hard to avoid if you run outdoors, and even the most aware runner can be tripped up. So it helps to know how to fall correctly. Gorney broke her elbow when she tried to stop a fall in the street by putting her arms straight in front of her. "My technique now is to try to tuck in and go for the side roll," she explained. Most importantly, protect your head, Solkin said. "If you can kind of split your leg, the wider your stance will be and the better your balance," she said. That balance might give you an additional second to turn one shoulder toward the ground. Though your first impulse will be to fight gravity, gravity will win every time. So you might want to enlist some help, said Solkin, by reaching out to grab someone if they're nearby. "I'm not suggesting you take someone down with you, but you can use them as a stabilizer," Solkin said. "You're both probably not going to fall."