It is imperative that trail runners learn to quickly pull their foot off the ground and focus their training on agility. Because of the challenge of running
on uneven terrain, trail runners have a higher risk of injury. The likelihood of twisting an ankle because of stepping on a rock, root or into a hole
is very high, especially for an untrained trail runner.

The good news is that learning to quickly pull your foot off the ground is vital to decreasing the likelihood of an ankle sprain or anything worse. Improving
your perception of landing and being able to move off a slippery spot when you recognize an unstable surface is not hard to train... it just takes
time and practice.

Agility training is another effective way to teach your body how to learn to change directions quickly, which is the name of the game with trail running.
Activities like jump roping, agility ladders, hurdles, and zig-zag/pivoting are key to learning how to navigate uncertain terrain.