From Coast to Highlands: The best trails to run in the UK
When treadmills get tedious and road running becomes run of the mill, it’s time to take to the trails. Getting away from the roads is now more popular than ever, with newcomer trail runners finding that a bit of mud is a price worth paying to swap traffic for trees.
A recent report published by the University of Central Lancashire titled ‘Trail and Ultra Running: The Growth of a Sport, Culture and Community’ spoke to over a thousand trail runners, mostly from North America and the UK, and found that 47% of them had started running in the past 10 years. The majority of trail runners were over 35, with a 60/40 split between men and women. That’s a big improvement according to a 2022 report from RunRepeat, which said that back in 1997 only 13% of trail runners were female. While there’s still a great deal to be done on improving the spread of ethnicities, there’s no doubt that everyone benefits from more time spent in nature.
Trail running shoes have become more advanced too, with running brands including Nike – who've launched their long-awaited Zoom X Ultrafly Trail – Adidas-Terrex, New Balance, Salomon, Saucony, and Hoka all testing trail running super shoes on the feet of their athletes. Even brands like Lululemon, known predominately for their super soft yoga leggings, now have their own trail shoe specifically for women.
This round-up should help you to find an inspiring trail near you, and find out how great the Great Outdoors really is.
What is trail running?
Trail running is an umbrella term encompassing any running that's not on a road, track or treadmill. ‘Trail running usually refers to running outside on dirt and natural trails (as opposed to paved roads or indoor treadmills),’ says trail runner and AllTrails member James Poole. ‘While it is not always the case, trail running usually involves a change in elevation with uphill climbing and technical descents. The constantly changing and uneven terrain calls for modified running techniques, better lower-leg and core strength and even heightened focus to navigate safely and efficiently.’
Running on the road (and even more so on a treadmill) can often be about covering a specific distance in a certain time – whether it’s 5km or a marathon the aim is to get from A to B as quickly as possible, he says. ‘Trail running could be thought of as more akin to mountain biking or downhill skiing – activities where the focus tends to be less on getting to the finish first, and more on having the most fun.’
Is it more difficult to run on trails than on the road?
On flattish, regular surfaces, it’s definitely easier to switch off your brain and just keep an eye on your watch if you’re trying for a specific pace. There’s more to think about in trail running, from staying upright on technical tracks to climbing and descending bumpy hills
‘While both road and trail running can be a real challenge, a 5k trail run is probably going to be harder than a 5k road run for the average runner,’ says Poole. ‘On balance, trail runs tend to be hillier and have more varied terrain underfoot. As such, most runners would expect to be slower on the trails compared to running on the road. There are a number of factors that might make trail running harder than road running. Running uphill asks more of your cardiovascular and musculoskeletal systems – meaning that you need to be fitter and stronger to run the same pace uphill as you do on the flat. In addition, while running downhill can be easier on the cardiovascular system, the impact forces of striking the ground actually increase, providing greater strain on the upper leg muscles – particularly the quadriceps.
‘The good news is that there is also plenty of upside to running on the trails. Pounding the concrete and tarmac can place significant stress on the leg muscles. Grass, mud, sand and gravel can all offer a softer running surface, lessening impact forces and helping to prevent injury. If that wasn’t enough, varied surroundings, challenging singletrack and even huge climbs can make a trail run more rewarding than continually looking at a GPS watch or stressing about missed splits.’
Where can I find the best trails for beginners?
The brilliant thing about living in the UK is there are trails literally everywhere, says Poole. ‘Sure, they might not be the Appalachian Trail, but there are often sections of trails in parks, alongside rivers and canals and even in big cities such as London and Manchester. The easiest way to find them is to put on some running shoes – road shoes are fine to start with – and head out the door. I guarantee you, you’ll be surprised by what you can find.’
Various country parks across the UK also have trails designed for trail running, he adds. ‘These parks often have marked routes and manageable gradients, making them suitable for most fitness levels. Living in the city shouldn’t mean that you can’t find dirt to run on; green spaces such as Hampstead Heath, Richmond Park and Epping Forest offer great trails for those living in the Capital. For those looking for a bigger adventure, many national parks such as The Peak District, Lake District and Snowdonia National Park, have designated trails with gentle gradients and compact surfaces. These trails often offer a mix of wooded sections and open areas, providing a pleasant and scenic trail running experience.’
What kit do I need to start trail running?
‘The best way to start trail running is simply to put on your running shoes and find some trails,’ says Poole. You don’t need a lot of different gear to try trail running – your normal running shorts, T-shirt and sports bra will do. You also don’t need trail-specific shoes. Our advice is to run in your regular road shoes and if you find you’re slipping about, and you feel like you need something trail-specific, then invest in something a little more rugged with adequate grip and support to navigate uneven terrain.
For first-timers, begin by choosing short and easy (read: flat) trails that match your current fitness level. Look for well-marked and well-travelled trails (AllTrails and Strava are particularly helpful for this) and then gradually increase the distance and difficulty as you gain more experience and confidence. ‘Start close to home, in local parks and easy paths and as you progress look for bigger adventures,’ adds Poole. ‘The most important thing is to start. Once you have a bit of experience and want to go further afield, it’s essential to remember that the terrain and weather conditions can vary, so always check local information, trail maps, and weather forecasts before heading out.’
If you’re a complete beginner, Poole recommends starting with shorter sessions of 10-15 minutes, 4-5 times per week, and stopping running when it is no longer enjoyable. ‘The important thing is to build a habit and doing something you hate will not do so. Remember: even professional trail runners walk steep hills so don’t worry at the beginning if you’re spending more time walking than running. Trail running is truly about the journey, not the speed of reaching your destination.’
Ready to step into the world of trail running? Here are the best trails to run in the UK, according to data from AllTrails.
The best trails to run in the UK
Castleton, Mam Tor, and The Great Ridge
Where: Peak District National Park
Distance: 12.9km
Elevation gain: 654m
Route type: Loop
Generally considered a moderately challenging route, this is a very popular area for camping, hiking, and running, so you'll likely encounter other people while exploring. The best times to visit this trail are March through to November. Dogs are welcome but must be on a lead.
Loughrigg Fell
Where: Lake District National Park
Distance: 12.1km
Elevation gain: 581m
Route type: Loop
Generally considered a moderately challenging route. This is a popular trail for birding, hiking, and running, but you can still enjoy some solitude during quieter times of day. The trail is open year-round and is beautiful to visit anytime.
Harlaw Reservoir, Threipmuir Reservoir and Bavelaw Marsh
Where: Balerno, Edinburgh
Distance: 9km
Elevation gain: 255m
Route type: Loop
The trail passes Bavelaw Castle, which dates back to the 15th century and continues along the Green Cleugh path and later the Black Hill Path. It slowly makes its way back to the trailhead through grassland and heather moorland, offering some stunning views along the way.
Millstone Hill
Where: Inverurie, Aberdeenshire
Distance: 4.8km
Elevation gain: 306m
Route type: Loop
This route offers great views on a clear day as you make your way to the summit of Millstone Hill overlooking the surrounding Aberdeenshire countryside. The trail is fairly straightforward with a steep climb up to the summit and descent through Bennachie Forest.
Betws-y-Coed and Llyn Elsi
Where: Eryri National Park (Snowdonia)
Distance: 6.3km
Elevation
gain: 299m
Route type: Loop
A beautiful trail that starts in Betws-y-Coed and takes you to Llyn Elsi, a gorgeous lake amidst Gwydyr Forest, high above the village. The route begins behind St Mary's church and takes you on a steep climb through the woodland. You'll pass a lovely stream flowing through the woods, and there are benches along the way to take a break and enjoy the woodland scenery before continuing the ascent.
Newborough Forest
Where: Anglesey
Distance: 18.3km
Elevation gain: 289m
Route type: Loop
Starting at the Traeth Llanddwyn car park, the trail starts by heading across to the tidal island, Ynys Llanddwyn, which is an interesting area to explore as you'll encounter two lighthouses, the ruins of St Dwynwen's Church, and St Dwynwen's Cross. This is a relatively easy trail, but do make sure to check tides, as there can be a lot of people in the peak summer season.
Cawsand to Cremyll
Where: Torpoint, Cornwall
Distance: 5.8km
Elevation
gain: 161m
Route type: Point to point
Setting off from the charming village of Cawsand, this easy coastal trail spans four miles of stunning Cornwall coastline, around Mount Edgcumbe Country Park and up to the village of Cremyll.
Epping Forest
Where: Essex
Distance: 20.6km
Elevation
gain: 395m
Route type: Loop
This is a long 20.6km circular trail starting from the car park near Chingford Golf Club and taking you around Epping Forest. Generally considered a moderately challenging route, this trail is also great for bird watching, hiking and mountain biking.
Whernside and Ribblehead Viaduct
Where: North Yorkshire
Distance: 12.7km
Elevation
gain: 543m
Route type: Loop
This is a beautiful (but quite exposed) trail offering views over the surrounding hills, moorland and the famous Ribblehead Viaduct. With 24 32m arches, this feat of engineering is a sight to behold.
Download route here
Silent Pool, Albury Downs and St Martha's Hill
Where: Surrey Hills
Distance: 9.2km
Elevation
gain: 321m
Route type: Loop
This is a circular trail in the Surrey Hills AONB, visiting a number of popular attractions, including Silent Pool, a stretch of the North Downs Way, Newlands Corner and St Martha's Hill.
Old Pale Hill and Delamere Forest
Where: Delamere, Cheshire
Distance: 8.2km
Elevation gain: 181m
Route type: Loop
A circular trail from Delamere rail station in Cheshire. The route climbs to the summit of Old Pale Hill where you will be rewarded with views across seven counties, before descending to enjoy the magical Delamere Forest, the largest woodland in Cheshire.
Pennington Flash nature reserve
Where: Leigh, Greater Manchester
Distance: 5.3km
Elevation
gain: 72m
Route type: Loop
There are many routes around the Flash in Pennington Country Park, where an impressive 230 bird species have been recorded. This flat short route is a birdwatcher's paradise.
Winnats Pass, Mam Tor and Cave Dale
Where: Peak District National Park
Distance: 9.3km
Elevation
gain: 463m
Route type: Loop
This is a wonderful trail in the Peak District National Park that takes you past the narrow gorge of Winnats Pass and up Mam Tor, one of the most iconic hills in England, before returning to the village of Castleton via the beautiful limestone valley of Cave Dale.
Rob Roy's Cave via Loch Ard Sculpture Trail
Where: Loch Lomond & the Trossachs National Park
Distance: 7.1km
Elevation
gain: 154m
Route type: Loop
This route follows the red trail, which first takes you west through a mix of woodland and open fields, past Lochan a Ghleannain, and then turns north to Loch Ard. The trail then follows alongside Loch Ard, with a short out-and-back section to Rob Roy's cave, before heading back into the woods and to the trailhead.
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