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One of the big differences you face running on trails is that the surface can constantly change. Up-hills, down hills, twists and turns, rocks, roots and sand can be a common challenge. In training you need to be careful not to twist an ankle or pull a hamstring, it is wise to hold back a little keeping a good eye on the terrain that is coming up. Keep your harder/faster efforts on less challenging trails. Take extra care on the difficult trails that will still build some strength in your ankles and knees. Racing is a little different; you need to move fast and not hold back, increasing your stride length as much as possible on the down hills and moving fast through corners instead of slowing up before hand. If the surface is loose under your feet move light and fast as if you are running on glass. When you encounter sand, running more on your toes will prevent you from sinking into the sand and enable you to keep a good leg turnover without loosing too much speed. Know your trails so you don’t get lost and take a watch so your home in time for dinner.