I'm not promoting running trails because they're beautiful. Or awe-inspiring. Or jaw-dropping. Though, that's certainly an added bonus!

Trail running is a welcomed alternative to road running because it's a different type of stress that helps you become a better runner:

• The uneven surface can limit the repetition of running, thereby reducing your injury risk
• The varying terrain and obstacles (rocks, roots, holes, more turns and elevation changes) requires more athleticism
• Softer surfaces can promote recovery on easy days

Plus, let's not forget that running trails usually means that you're going to run slower. And that can actually be a very good thing!

When used appropriately, train running can aid recovery by forcing you to run slower. A lower heart rate - on a softer, more forgiving surface - is how to structure a great recovery day.

From injury prevention to athleticism to recovery, trail running can help improve the quality of your training (and your race results).

To help you make the most of running trails - and get started with the least amount of stress - I spoke with trail and ultra runner Doug Hay.

Doug is the coach behind the Rock Creek Runner blog and podcast (Trail Talk). For a healthy dose of #trailporn, don't miss his Instagram!

He's also the creator of the Trail Runner's System (today's sponsor).

Our conversation covers a lot:

• Our best advice for new trail runners
• Do trails make running easier?
• How "trails" can be a lot more than just trails
• The risks of road running
• Trail running as a gateway drug
• What trail gear is absolutely necessary (and what isn't)?

We also include a challenge for you - so don't miss this episode.