Runners moving from road running to the more rugged terrain of trail running will quickly notice the new demands that trail running places on the body. In particular, the uneven surfaces, acceleration, and deceleration, as well as the lateral movements and quick agility required in trail running, require particularly strong and stable hips and ankles.
There is an endless number of ways to increase the strength of the muscles required for trail running, and I suggest over time you try them all. Below is one such routine I use, and will often use for the runners I coach to improve performance and reduce the risk of injury.
This Routine requires a stretchy band and a balance pad. If you do not have the items required for a particular exercise, replace that exercise with either:
1 min of plank, 1 min side plank, or 30 sec High Knees running.
Perform in a circuit:
Jumping Lunges x 20
Monster walk x 10 Forward/Back
One Legged Jump x 10
Tight Rope Walk x 10
Single Leg balance till failure
Beginner x 3 Sets
Intermediate x 4 Sets
Advanced x 5 sets