Trail Running 101

Before you even step foot on a trail, there are a few things you can do to become a better trail runner. In order to remain upright over uneven terrain, you need good balance. Good balance requires good proprioception (knowing where your body is in space), agility, and core strength. In order to improve these, try and incorporate some balance-conditioning exercises into your training (i.e., standing with both feet on a wobble board, stability ball, or Bosu and performing one-legged squats). Even something as simple as standing on one foot with your eyes closed works (this also helps to improve ankle strength).

Training for a trail race is very similar to training for a road race with respect to mixing up speed, tempo, and longer runs. However, hill and strength training come into play more, as trails are often less "clear cut" than roads. Mental preparation is also key, as constantly scanning the trails for obstacles and planning your route can be taxing (as can staring at the back of the same person just one switchback ahead of you for miles at a time). With respect to trail racing, events are usually smaller but more "personal". Because the aid stations may be placed further apart due to terrain, it may be a good idea to carry water / food with you. However, the aid stations are usually AWESOME when you do get to one... M&M's should definitely be offered at every race!  

These tips all come from Trail Running Magazine's Beginners Guide (Part 2-6)