The 6 epic trail running routes in the UK I miss the most
Whether your usual route takes you up into the hills, tracking through forests, pacing along pavements or skirting along coastal paths, running offers the chance for adventure and exploration - the chance to see places in a new light.
In the UK we are privileged to have some of the world’s most beautiful trail running routes right on our doorstep and, as more and more people turn towards staycations, now is the perfect time to start planning your next running adventure.
While these are big trails - often over 100 miles - they can be easily broken down into smaller routes, making them great destinations for runners of all abilities.
1. South Downs Way
This 100-mile trail (160km) is packed with rolling hills, stunning views, and an abundance of history. Spanning from Winchester in Hampshire to Eastbourne in Sussex (or reverse), the route is a breathtaking trail running adventure.
While there are certainly some testing gradients, the ground itself is good underfoot and I found the route well-signed. This isn’t one you’re going to want to be running late into the night, and the gradients do take their toll so I'd consider completing it over a long weekend rather than trying to power through.
If you’re looking to ease your way in, then why not take the day and try an easier running route, without sacrificing any of the best bits. Seaford to Eastbourne: starting on the pebbled beach, you make your way to the meanders of Cuckmere Haven, then over the Seven Sisters, past the Birling Gap lighthouse (with a quick stop off for a drink) and ending up in Eastbourne. It can get pretty windy at Beachy Head, but it’s a beautiful 10-mile route - with good public transport links at either end.
When: Tackle this route in late summer and, if you time it right be in with the chance of seeing a truly memorable sunset from the high chalk cliffs.
Highlight: I can't look beyond The Seven Sisters for this one. These iconic chalk cliffs have featured in popular films Robin Hood: Prince of Thieves and Atonement and are a must-see if taking on this running route.
2. The Pembrokeshire Coastal Path
This stunning trail is not only one of the UK’s most picturesque running routes, but it also doubles up as a history lesson, taking you past relics of the Stone Age, Bronze Age, and Iron Age. It's suffice to say, the Pembrokeshire coast is a proper running adventure.
If you start and end your route in St David’s - the UK’s smallest city - then you have a near perfect 13 mile (21km) half marathon route. This isn’t one to be checking your splits on however and I’d recommend taking an entire day to fully appreciate the mixture of fascinating history, outstanding views, and local wildlife.
When: This one’s great all year round. If you go in spring / summer you’ll be treated to the spectacular flowers and wildlife, whereas autumn / winter will deliver peace and tranquility.
Highlight: The view out over the expansive Whitesand Bay is not to be missed, but it’s the allure of St Non’s Chapel - said to be the birthplace of David, the patron Saint of Wales - which attracts the true history lovers.
3. The Jurassic Coast
This 95 mile stretch of the South West Coast Path is known for its sharp climbs and daunting descents, making it one of the most notorious trail running routes in the UK. As a result, it’s become a haven for runners and is home to one of the UK’s most renowned trail running companies Maverick Race.
The coastline is littered with ancient caves, soaring seabirds, and unrivalled vistas of the English Channel and, despite its infamous reputation, there are a number of different route options to suit your level.
When: The coast can be rugged and awe-inspiring in the winter, but I’d suggest sticking to late summer in the hope of finding a dry trail.
Highlight: The stretch between Lulworth Cove and Durdle Door is other-worldly - make sure to leave enough in your legs for the 143-step ever so slightly wobbly descent onto the beach (and climb back up).
4. The Causeway Coast
If you don’t mind a quick ferry-ride to Ireland, then the Causeway Coast is a truly iconic UK trail running route. Home to Unesco World Heritage Site Giant's Causeway, the oldest licensed Whiskey Distillery in the world, Bushmills, and the mythical Glens of Antrim these trails offer a running adventure like no other.
I personally prefer the shorter 5.5 mile (9km) loop starting in Portballintrae which doesn’t seem to miss out on any of the coast’s glory. The run crosses the Bush River, before taking you along the cliffs towards the awe-inspiring Giant’s Causeway.
When: Set off either early or late in the day and you'll have the best chance of a relatively quiet route.
Highlight: It’s not every day that your run encompasses a Unesco World Heritage Site - The Giant’s Causeway is without a doubt the highlight of this running route and the reason why Lonely Planet voted the region its Number 1 to visit in 2018.
5. The Lake District
The Lake District is the spiritual birthplace of trail running in the UK - or fell running as it’s referred to locally - and is most well-known for the Bob Graham Round. The 66 mile (106km) trail running route takes in 42 summits, has a total climb of 8230m (27,00ft) and was first completed by Bob Graham in 1932 to celebrate his 42nd birthday.
If - and understandably so - you’re not looking to emulate BG, then there are a number of other routes to fill at least a week’s worth of trail running adventures.
When: The Lake District’s weather is notoriously unpredictable - hit up these running routes in summer for your best shot at a dry trail.
Highlight: I’d recommend an ascent of Great Gable. If the weather’s on your side, then you’ll get unrivalled panoramic views of the Lake District.
6. The West Highland Way
Finally, to Scotland. I could write an entire article about trail running routes in Scotland alone (in fact, I probably will). On a list of trail running routes in the UK, though, it would be impossible not to include the West Highland Way.
The route spans 95 miles (153km), starting in Milngavie outside Glasgow and taking you cross-country to Fort William. It’s what lies in between, however, that makes this a must-try running route. You'll be spoiled with staggering views of Loch Lomond, Glen Falloch, and the infamous Lost Valley of Glencoe.
When: I'd recommend heading to the West Highland Way at the height of summer, to take advantage of The long Scottish days.
Highlight: This is a no-brainer. Climbing The Devil’s Staircase up and out of Glencoe is extraordinary - make sure you take some time at the top to catch your breath and digest your surroundings.
I love trail running because it offers the chance to experience the Great British outdoors at its very best. There are so many truly great trail running routes up-and-down the UK; let us know your favourite in the comments and check out what trail running events are coming up near you.
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The Challenges Women Face in Running and How It Impacts Participation
Running is often lauded as one of the most accessible sports—just lace up your trainers and go. However, for many women, the barriers to participation go far beyond the logistical. While safety concerns are frequently highlighted, deeper systemic issues like access to the sport and unequal treatment are also preventing more women from running. It was a topic keenly discussed at our In Her Stride panel held at the end of November, with key members of the female running community including Sophie Power, Tasha Thompson, Rehana Mawani and Emily Shane.
Running is often lauded as one of the most accessible sports—just lace up your trainers and go. However, for many women, the barriers to participation go far beyond the logistical. While safety concerns are frequently highlighted, deeper systemic issues like access to the sport and unequal treatment are also preventing more women from running. It was a topic keenly discussed at our In Her Stride panel held at the end of November, with key members of the female running community including Sophie Power, Tasha Thompson, Rehana Mawani and Emily Shane.
Before we kick things off however, we should highlight that female participation in running events is growing, and this is a great thing! According to data from Let’s Do This, women in their 20s are the fastest-growing demographic in event participation this year. However despite this, women are still 16% less likely to run every week compared to men. This disparity is particularly striking given that women report higher levels of personal benefits from running, such as improved fitness, better sleep, and reduced stress.
The reasons for this are complex and personal, however we have broken down three key challenges discussed during our panel and the solutions explored that could help address them.
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1. The Pressure of Pace
One of the biggest hurdles for many women is the pressure to run faster. Despite the average UK woman’s running speed of 06:37 min/km (according to Strava), most run clubs don’t cater to this with the slowest pace often around 6 minutes per km. Add to this the relentless focus on personal bests and fast times on social media, and it’s no surprise that many women feel too intimidated to join in.
Thankfully, there are starting to be more people rebelling against this speed obsession, including our panelist, Emily Shane. Emily has been leading the charge to encourage more women to disregard pace and focus on the experience of running to drive uptake amongst women. Initiatives like events without cutoff times and more inclusive pace groups at running clubs are vital to creating a more welcoming environment and broadening the benefits of running to the experience and community.
2. Perception of Sport in Schools
One of the topics hotly discussed was how for many girls, the barriers to enjoying physical activity start at school. Puberty, coupled with changing bodies and fluctuating emotions, can make sports feel daunting and uncomfortable for teenage girls. Research highlights this disparity: only 38% of girls enjoy sport and exercise compared to 53% of boys, and just 26% of girls feel confident in physical activity versus 43% of boys.
The panel emphasised the need to address this such as:
- Introducing a wider variety of sports and fitness activities to cater to different interests
- Providing more supportive and confidence-boosting PE kits.
- Showcasing more female role models in sport to inspire young girls.
By addressing these issues at the school level, we can foster a love of sport that lasts into adulthood.
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3. Treatment at Events
This is a topic that panelist Sophie Power, founder of SheRACES is incredibly knowledgeable and passionate about. Even at organised running events, women often experience unequal treatment. From “unisex: t-shirts (which are actually designed for men) to a lack of sanitary products in portaloos, these "small things" can collectively make women feel like an afterthought. Prize money inequality and rigid event policies—like no deferral options for pregnant or postpartum women—further highlight these disparities.
Thankfully, initiatives like the 50:50 campaign by Threshold (a campaign to get 50% of women at Ultra startlines vs. the current average of 30%) and the advocacy work of SheRACES are driving change, and there are many amazing event organisers such as Maverick, Threshold, Why We Run and many more, that are working hard to make their events are inclusive as possible for women.
Despite these challenges, the panel and attendees felt overwhelmingly optimistic about the future of running for women and the benefits it brings us. Progress is being made, however we all need to add our voices to the conversation to help more women get into the sport and reap the benefits.
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Some Helpful Resources
Here are a few helpful resources. This list isn’t exhaustive by any means, however is a good starting point for those looking for inspiration on where to start.
Female friendly events:
- Threshold Events
- London Landmarks Half Marathon
- Maverick Events
- Why We Run
- Women Run Series London 2025
Female Only Run Clubs
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From Radio to Race Day: Hattie Pearson’s Path to Endurance Event Glory
Hattie Pearson is the type of person who doesn’t just dabble in fitness (or most things…!) She dives in headfirst, often with no hand-holding (except, perhaps, metaphorically). From her first triathlon in 2021 to a series of jaw-dropping endurance feats in 2024, she’s been redefining what’s possible with determination, community, and a big ‘YES’ attitude.
Hattie Pearson is the type of person who doesn’t just dabble in fitness (or most things…!) She dives in headfirst, often with no hand-holding (except, perhaps, metaphorically). From her first triathlon in 2021 to a series of jaw-dropping endurance feats in 2024, she’s been redefining what’s possible with determination, community, and a big ‘YES’ attitude.
Just say YES
Hattie’s ‘yes’ streak started when a friend and her decided to do a sprint triathlon together. “We had such a great time,” Hattie recalls, “and I was like, I want to do more of this.” That spark quickly turned into a blaze of ambition. By the following year, she was competing in Outlaw triathlons and even signing up for a full-distance Ironman—before completing her first half-distance event. “I didn’t give myself the choice to not carry on,” she says.
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The Power of Community
For Hattie, discovering the 10IronWomen network—a group committed to gender parity in triathlons—was a game-changer. “It’s amazing to see a community encouraging women and non-binary folk to show up,” she explains. “Seeing others doing it made me think, I want to be a part of this.” That sense of solidarity and shared purpose has been a recurring theme, whether she’s lacing up for a winter triathlon in the Alps or a grueling ultra-marathon closer to home.
A Year of Big Goals
This year, Hattie set herself a dizzying list of challenges. She swam 500 kilometers (yep, that’s half a million meters!) and tackled a range of events, including a winter triathlon complete with ski touring, the Étape du Tour cycling challenge, and her first ultra-marathon. Each was hard in its own way—whether it was battling snowy trails with crampons or smashing out seven-and-a-half-minute miles for 13.1 miles. But for Hattie, the difficulty is the point. “Every time I achieve something I thought was impossible, I remind myself: I can do hard things.”
Balance and Burnout
With goals that ambitious, fitting it all in can be a challenge. Early mornings help. “I’m one of those people who can get up at 5:00 a.m,” Hattie admits, however it also takes a lot of discipline. With her work on Hits Radio starting later in the day, she carves out time for training, dog walks, and the occasional tantrum over broken goggles. “I’ve definitely had those ‘forgetting-my-swimming-costume’ moments,” she laughs. But her key to staying motivated is simple: keep it fresh and fun. Whether it’s joining her triathlon club for training or trying a completely new event, keeping it fun and different is the secret to staying motivated and on track to reach your goals.
Advice for Aspiring Endurance Athletes
For anyone looking to follow in her footsteps (or strokes), Hattie has this advice:
- Be patient. Results don’t come overnight, and the journey is as important as the destination.
- Stop comparing. “Your journey is completely your own. Social media only shows the highlights,” she reminds us.
- Find your community. Whether it’s a running club, a neighbor for early morning jogs, or an online network, accountability and camaraderie make all the difference.
What’s Next for Hattie?
In 2025, Hattie plans to tackle her first multi-day event, the Monster Triathlon. Admittedly it is as scary as it sounds, kicking off with a 5K swim in Loch Ness, followed by a 1,000-kilometer bike ride to Windsor, and wraps up with a casual 50K run to London(!). Her goals also include more open-water swimming, trail running, and maybe—just maybe—an even bigger endurance challenge. (Though definitely not swimming the English Channel: “No way am I swimming through jellyfish without a wetsuit!”)
Hattie Pearson’s journey is more than a personal triumph. It’s a testament to the power of showing up, saying yes, and proving that with the right mindset, anything is possible. Whether you’re tackling your first 5K or dreaming of an ultra-marathon, Hattie’s story is proof that the finish line is worth the hard miles. And when you cross it? You’ve won your race—medal or not. 🏅
Make your own electrolyte drink
Why spend on expensive sports drinks when you can make a natural, hydrating electrolyte drink right at home? With just a few simple ingredients, you can create a refreshing blend packed with essential minerals and hydration-boosting properties. Perfect for fueling your workout or post-run recovery, this homemade option keeps it natural, affordable, and effective.
Why spend on expensive sports drinks when you can make a natural, hydrating electrolyte drink right at home? With just a few simple ingredients, you can create a refreshing blend packed with essential minerals and hydration-boosting properties. Perfect for fueling your workout or post-run recovery, this homemade option keeps it natural, affordable, and effective.
Ingredients:
- 1 pinch of high-quality sea salt
- Small piece of fresh ginger, peeled
- 500ml coconut water (e.g., Rebel Kitchen)
- Juice of 1 lime
- Fresh mint leaves
Instructions:
- Prepare Salt & Ginger: Add a pinch of sea salt and the peeled ginger to a blender.
- Add Coconut Water & Lime: Pour in the coconut water, squeeze in the lime juice, and add a few mint leaves.
- Blend & Serve: Blend until smooth, pour into a glass, and garnish with extra mint. Enjoy your refreshing, hydrating drink!
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