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I’m sorry to say that I don’t think that there is much advice other than experience. I do the vast majority of my running off-road and I think this has contributed to good lower leg strength and stability (so maybe that is something you could work on?) and I echo other sentiments that I can now feel my ankle beginning to roll and instinctively shift and adjust my weight to avoid an injury.
I definitely recall times when I was less experienced off-road when I dreaded the dry ruts and there are still sections that I run gingerly (like coarse ploughed fields that have dried!! Or some of the rock gardens when I was running in the lakes last year). So I guess my only advice is to run more off-road and take it cautiously on any areas that you feel are sketchy, with experience you’ll improve but as with everything don’t rush things.
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ewanmac
No, sorry was a bit jumbled. I was asking for advice on running on badly rutted trails caused my very wet churned paths quickly baking in the heat