Ankles
As a result of uneven terrain, trail runners are particularly at risk for ankle sprains. Rocky and rutted trails can make for tricky footing that can easily lead to a runner rolling and injuring ankles. If you have instability in this area and you're running on trails, you're almost certain to run into an injury at some point. Once you have sprained an ankle, it often continues to exhibit weakness even after the injury has healed, so it is best to focus on prevention of the problem by strengthening that area.
Try this: Toe Raises
Stand with your feet a little less than shoulder-width apart. Slowly lift yourself up onto your tiptoes, hold the position for two seconds and lower back down. Repeat 20 times.
Quads and Hamstrings
These two major muscles are vital in the uphill and downhill segments of a trail or mountain race. Strong hamstrings will be major movers when you encounter big climbs and the quads will help you control your body on the descents. Keep in mind that while many athletes are "quad dominant," the best runners have a good balance between the strength of their hamstrings and quadriceps. This is why it's important to employ dynamic movements that strengthen both muscles equally.
Try this: Walking lunges
Stand up straight and step forward with your right leg, lowering your body until your leg forms a 90-degree angle. Lift your body back up and lunge forward with the left leg. Repeat 10 to 20 lunges on each side.
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