In recent years, running has become one of the most popular recreational activities across the world. And for many, it isn’t just a sport.
Outdoor running, whether in preparation for one of the world’s most colourful marathons or simply a restorative pastime, offers significant mental and physical benefits. It’s also a conduit for connection – with each other and with the environment that shapes our favourite running trails.
As anticipation mounts for the 2025 London Marathon, runners across the UK are prepping both mentally and physically by embracing the natural spaces around them, from pavements to parks, woodlands and riverfront routes.
Environmental charity WWF, which has a team of 130 runners in the London Marathon team this year, shares some top tips for running routes that will ensure athletes get their daily dose of nature when training.
Actor and WWF Ambassador Cel Spellman, who is running the marathon on behalf of the charity, shares his take on why he’s trading the treadmill for nature before the starting gun goes.
Iconic Trails for Marathon Prep
From the ancient, wooded trails of London’s Richmond Park to the breezy seafront of Brighton, London and its surrounds provides a rich variety of routes for runners, walkers and those on wheels – offering an optimal blend of nature, motivation, and respite.
Pavement to parks – London’s hot spots:
Richmond Park: A haven for endangered species, grazing deer and ancient trees such as oaks and chestnuts, Richmond Park is perfect for runners wanting to immerse themselves in London’s greenery.
Battersea Park: A pocket of natural peace wedged between a city scape, runners have scenic views of the river, and gardens where roses, lavender, and tulips bloom.
Hampstead Heath: Sprawling and wild but easy access for all athletic abilities, the heath holds woodlands and butterfly meadows, and is home to hedgehogs, kingfishers and muntjac deer.
Victoria Park: Featuring lush green paths through one of London’s oldest public parks, ‘Vicky Park’ offers runners serene water features and clusters of willow trees to train amongst.
Regent’s Park & Primrose Hill: A tapestry of manicured gardens, floral displays, still lakes and skyline views, it’s difficult to stop when training in this central spot.
River Thames: Racing by the riverbanks of London, joggers can spot swans and kingfishers whilst scouting iconic landmarks such as the Tower of London and Big Ben.
Regent’s Canal: Runners can follow the winding towpath path that snakes all the way from northwest to east London, crossing under bridges, by abundant birdlife and aquatic plants on the canal.
Bushy Park: Surrounded by dense woodlands, Bushy Park features meandering trails suitable for all fitness levels and wheelchair users. With herds of deer and wildlife-abundant wetlands, there’s a lot to soak in here.
Scenic routes beyond the city:
Brighton Seafront: Train along the iconic, lively Brighton pier, where salt air and calm sea meets charming city.
South Downs Way and The Seven Sisters: With panoramic views of the English Channel, trails here will take marathoners by chalk cliffs, home to a variety of birdlife including puffins, and onwards through rolling, wildflower-filled meadows.
Alice Holt, Surrey: A peaceful training ground, Alice Holt Forest is home to ancient oak and pine trees, a flowering forest floor and the sweet, clear chorus of robins and blackbirds.
Epping Forest: Not far from London, runners can shake up their routine by racing through wheelchair-friendly winding trails bordered by beech trees who house many rare birds and insects.
Chiltern Hills: Offering easy to challenging tracks, meandering, gentle rivers snake through these rolling woods where red kites and badgers reside.
A social movement
Studies have shown engaging in nature beyond physical activity alone enhances wellbeing benefits. Exercising in urban green spaces, such as parks, has been linked to improved emotional regulation, greater social engagement and community building [1].
An effective antidote for feelings of loneliness, running group signups soared in 2024, and the 2025 London Marathon saw a record number of applications [2]. Recent data reveals that exercise is elevated when in good company (pets included!), and that joining friends and family is a key motivator to get moving [3].
The rise of inclusive running communities such as Parkrun, These Girls Run, Muslim Runners, The Outrunners and Black Girls Do Run has enabled welcoming spaces for people from all walks of life, where exercise is less about competition and more about connection. Sites such as Every Body Moves also provide disability-inclusive sign-ups for outdoor group activities including wellbeing walks.
Recent WWF polling shows feeling unsafe in local natural spaces is a barrier for some, especially women (15%), and more specifically those aged 18-26 (23%) [4]. For women and gender minorities, safety in secluded green spaces or at night, as well as fear of harassment, can deter engagement with nature and therefore result in mental health disparities given the vital connection between nature and wellbeing [5]. Inclusive exercise groups are then essential in providing socialisation, support and safety for individuals who may otherwise feel isolated or uneasy training solo.
By stepping outdoors and running with the pack, people not only bond to others but also with the environment, fostering a sense of purpose and belonging. The social environment encouraged when we get our daily dose of nature can act as a buffer for mental health challenges, reducing stress and feelings of isolation too.
A person in a white tank top and black shorts holding up two fingersAI-generated content may be incorrect.Actor and WWF Ambassador Cel Spellman shares the impact outdoor running has had on him and his mental health: “Having run the London Marathon in 2019, I swore ‘NEVER again.’ But running is my go-to, it’s like a form of medicine; Whenever I’m stressed, low on energy, or lacking inspiration, it’s one of the first things I turn to. So when the opportunity came to run it again – this time with my younger brother – I didn’t hold back.
The training has been tough, but I’ve loved getting out and clocking those miles. It helps clear my head and brings me back to the present, more focused. Moving through the changing landscapes, being out in nature – it both grounds, and energises me.
In London, you can chase the sunset on the canal or take on some challenging hill sprints in Brockwell Park. One of my favourite runs is from Tower Bridge, down the Thames, crossing bridges, and running back on the other side. There’s no greater feeling when the sun’s out and the tunes are on.
I strongly recommend taking your training outside. The natural world somehow helps you run that bit longer and quicker. It beats a treadmill every time. That’s also why I’m running for WWF – because when I’m outside, I’m reminded of the beauty of nature and why it’s so important we protect these spaces we’re lucky to enjoy.
And even if you’re not a runner, a walk in these precious places, in nature, will do you the world of good.”
