How to choose your first ultramarathon

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In the last few years, the world of ultra-running has exploded, and the sheer number of options for races can be overwhelming. Before you even start your training, it can feel like the real difficulty is finding the perfect race!

Choosing a good starting race is important, not only to ensure the terrain and elevation profile suits your preferences, but also because your first ultramarathon will likely be a memorable one. There are a few ultramarathons I’ve done that would have put me off the sport entirely, if they’d been my first! But equally plenty that I’d recommend to anyone.

Things to consider

You might sign up for your first ultramarathon because there is a particular race you have in mind, but in general, it is sensible to choose your first race based on a few factors.

  • Terrain

Unless you are a seasoned trail runner looking to expand your repertoire, choosing a technical race for your first could be a mistake. Technical terrain requires specific training and leads to much slower times, so you may be on your feet for longer than expected. Speaking from experience (even as someone who loves a technical trail), running terrain that is too technical for your experience level can lead to a loss of confidence and frustration. It’s great to practise this sort of terrain in training, but doing a notoriously technical race as your first might lead to regrets (and sprained ankles).

Instead, choose races on well-marked walking/hiking routes, especially those in the UK’s numerous national parks. There’s no guarantee there won’t be a little bit of technical terrain, but you’re probably safe if members of the general population regularly hike the trail.

  • Elevation profile

If you live in a very flat area, it can be tough to train for a hilly or mountainous race, unless you’re willing to travel far. The demands placed on the body by hills are significantly different to those of flatter trails and road running, and while it’s possible to mitigate some of this with specific strength training and sprints, it’s best to choose a trail race that you’ll be able to train specifically for.

That’s not to say that if you live in London you have to choose a race along the Thames (although that’s not a bad idea), but just consider the elevation profile when you sign up. 10 – 30 meters of ascent per kilometre (50-150ft/mile) is considered a hilly run, 30-50m/km is considered very hilly (150-250ft/mile). While it’s absolutely possible to train for a mountain race while living in the UK, adding extra mileage, strength training, technical terrain and extra hills into your training all at once is recipe for burnout or injuries.

  • Aid stations/support

There is a whole spectrum of support levels when it comes to races in the ultramarathon world, from fully supported, friends and family allowed, minimal gear races, to ‘alone in the mountains carrying all your water and food for a week’ sorts of races. Needless to say, the former is recommended for your first ultramarathon.

‘Aid stations’ provide water top-ups and, if you choose the right race, endless food and drinks, helpers and more. These races aren’t necessarily more expensive, they’re just aimed at a wider range of participants than the more hardcore races. Look for races where aid stations are around 10km apart (which is fairly standard, but some races can leave you 20km+ without aid, which can be intimidating if you’ve not run that distance before).

  • Location

Running the actual race is only one part of running an ultramarathon. For many, the selling point is that they are in remote and rugged areas, meaning that they are often very hard to get to. Some of the races I’ve done in the UK (specifically off the West coast of Scotland) have taken me as long to get to as it would take to get half way around the world.

While the travel is amazing, it can also be exhausting, which is not ideal right before a race. Also, the idea of not finishing a race after travelling for 12+ hours might be disappointing. Equally, if you have to drive yourself home after running your first 50 miler, consider how long you’re going to want to be in the driving seat. Long training runs will give you a good indication. Sometimes, choosing a run closer to home is a good idea, or making a holiday out of your trip and staying for several nights! This is usually what I do, but just be aware that you will not be able to/want to explore much the day afterwards.

  • Cut-off times

Cut-off times are sometimes controversial, but realistically it is usually necessary to have a deadline for racers, in order to keep everyone safe. Some races have tight cut-offs, and others are much more lenient, allowing for a walking pace throughout. Races that look ‘beginner friendly’ are unlikely to have a tight cutoff, but double check to make sure you’re able to finish within the allotted time.

It can be hard to know how long you’ll take for a distance you’ve never done before, but some googling bigger races will give you an impression of their difficulty. YouTube often also features race videos (I’ve vlogged every one of my races), so you can see how difficult it looks. Once you’ve completed some longer training runs and races, you can try to extrapolate speed and distance, add some contingency and that’ll give you a very rough estimate of how long you should take on a similar longer race.

Great race organisers for your first ultramarathon (UK)

  • Rat Race

Despite the name, Rat Race’s events are more like a party than a race. Participants can do as much or as little as they feel able, with multiple race organisers vehicles and aid stations along all routes, ready to save the day if you’re not feeling up to it. The food provided at aid stations is good (they even have their own bar range!) and the demographic of the races is usually at least 50% female, with a skew towards slightly older participants too. I’ve done two of their events now, and they were probably the least intimidating ‘races’ I’ve ever done! They host events worldwide with a range of sports and abilities catered for. The races aren’t cheap, but you get what you pay for.

You can get 15% off any Rat Race event using the code FLORA15.

Check them out here – https://www.ratrace.com/

  • Maverick

Maverick host races of most distances throughout the year, all around England. I always recommend Maverick races to my followers, because they are well organised, well marked and there is a good chance there will be one near you at some point. Although there are plenty of fast runners at these races, as far as entry-level ultras go, they’re brilliant. Everyone is super friendly and the races always finish with a beer, so what’s not to love!

Check them out here – https://www.maverick-race.com

  • Threshold Sports

Threshold Sports hosts the ‘Race to the…’ events. These events can be completed in one day (50km or 100km) or over the course of a weekend (50km a day). My longest single day event was Race to the Tower 85km (no longer a race they do) along the Cotswold Way and I loved it! These races have a party atmosphere, and the best aid stations. They’re also easy under foot, well marked (often with people cheering along the route), beautiful and super fun overall.

Check them out here – https://www.thresholdtrailseries.com

  • Centurion

Centurion specialises in fully marked 50km, 50mi and 100mi races. Many of them are on the flatter side, and they even have a looped course, the Wendover Woods 50mi, offering 5 laps of a 10 mile woodland trail loop.

Check them out here – https://www.centurionrunning.com

  • The Serpent Trail

The Serpent Trail has 50km and 100km options, taking in some beautiful trails in the South Downs Way. It has two start wave times to allow for a more generous cutoff for less confident runner.

Check them out here – https://www.serpenttrailrace.com

Whichever race you choose, make sure it’s one that gets you excited! Looking forward to a beautiful race is sometimes the only thing getting me through some of my training runs. And remember: you are capable of SO much more than you think. Don’t underestimate yourself. Do the work, trust the process, and you’ll smash it on the day. And most importantly: HAVE FUN!!

Long-running fatigue: my EBV journey (so far)

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It’s a typical Sunday in 2021 and I’m out on my long run on the weekend. Today it’s ‘only’ 15km, and my Strava entry betrays the guilt I feel at this. ‘Long run, split into 3 parts. 10km yesterday, 15km today, 16km tomorrow’. The subtext reads that I am trying, but know I am falling short. I make up for it by running faster than I should. My week finishes and I have run over 50km. This is normal. 

Exactly two years later my boyfriend drives us to Clevedon, a pretty town on the seafront, just 30 minutes from our house. We head out for a walk, me setting the pace, the distance and dictating pretty much everything else about the day. I manage 5km. I am delighted, elated, and exhausted. I could cry with happiness. I nearly do. 

The Clevedon walk is the first time I have left the house for anything other than a short dog walk in weeks, and my brain, to its credit, has allowed me to see this as a win, rather than a depressing regression from years gone by. 

This fall from fitness hasn’t been a sudden transition, but the power of denial has allowed me to endure seven months of challenges that most people would consider impressive even at full fitness. I have run three ultramarathons (races over 50km), completed mountain races and stage races back-to-back and even completed a 32km fell race with borderline sepsis, simply because I thought I was being dramatic. Three weeks prior to the Clevedon walk I was running in the mountains, attempting to complete 55km and 3500m of mountain running from Orsieres in Switzerland to Chamonix, France, as part of the largest and most prestigious week of the trail running calendar, UTMB. Before catching the train to Chamonix I know I am ill, but it’s not every day you get the opportunity to run this race, and I have the added excuse of not being *officially* diagnosed yet. At the end of August I set off on the run, with the knowledge that I can drop at any aid station, and I probably won’t die. Probably. 

2023 started strong. I was early in a training plan for an 100km mountain race across the Lake District and while I wasn’t seeing the progression I was hoping for, my mileage was consistent, and I had months until the race. Plenty of time to see improvements. Except I continued training hard, and I continued falling short.  

In February, I started experiencing heart palpitations on several of my runs, combined with increasingly frequent extreme fatigue. I immediately book to see the doctor. Like most regular runners, I am hyper aware of my body. I know what a given run should feel like at a given pace, I know all the usual aches and pains, and which might turn into something longer lasting. I know, within about 3bpm, what my heartrate is doing on any particular run and understand when to pull back and give it a rest. 

So, when my runs are disrupted by the feeling of my heart beating out of my chest, I am not reluctant to speak to a doctor. I was keen to get answers, so I might be able to start running again, and know what I could do safely. It took a couple of months to receive an ECG and Echocardiogram, and although frustrated by the wait, I will forever be grateful for the NHS for providing them, free of charge. The results were simultaneously frustrating and reassuring – there was nothing wrong with my heart. It was healthy, as would be expected for a young, fit person. But that didn’t explain the pain, nor the related fatigue. 

I was told by the doctor that what I was feeling was likely my heart beating faster, because I was running. That’s just what happens when you exercise! My fatigue could be explained by all my training, even though by this point I was hardly running at all. I could barely contain my frustration at this condescending explanation. I am not alone here. Women, especially, have a history of having their pain dismissed, with a survey showing that 84% of UK women feel they have been ignored by healthcare professionals. When it comes to poorly understood illnesses like Long Covid and CFS/ME, the vast majority of patients have experienced some level of gaslighting. All of these are plagued by a “legitimacy deficit”, leading to a lack of funding, and few diagnostic tools to fully comprehend, diagnose and treat these illnesses. 

Regardless, I managed to find a routine that worked to keep the heart pain at bay. Easy, regular runs allowed me to keep my mileage up without stressing my body, and while it meant that I wouldn’t be as fit as I had hoped for my 100k, I figured that the mileage alone would see me through. 

The Lakes Traverse 100k is beautiful, but gruelling. With 3500m of elevation gain, it’s not quite alpine, but it’s certainly hilly enough to feel it. Due to my severe lack of hill training, I had my first ever DNF (did not finish) at 60km. It wasn’t the problem with my heart that stopped me. In the end, it was the waiting for answers and fear of pushing myself that meant I got to the start line under-trained and over-cautious. But the miles I completed that day left me feeling surprisingly capable and strong. Despite everything, I’d managed my second longest run ever, and not experienced any heart palpitations. I had high hopes for my next race, 3 weeks later. 

The following race was a stage race – 50km of running on day 1, followed by 65km of cycling and 6km of running on day 2, followed by 35km of kayaking and 6km of running on day 3. The running part was a breeze, and although the rest was tough, I enjoyed almost every second of it. Another small triumph. 

Predictably, once my body knew its job was done, it fell apart, and I got some sort of flu that left me exhausted. Two weeks before Ultra-trail Snowdonia, I decide to drop down to the 25km option. Even the most optimistic part of my brain is unable to convince myself that trudging through 55km of mountain terrain with flu is a good idea. It turns out even 25km is a stretch for my battered body, and although I enjoy the scenery and the challenge, my heaving lungs and dripping nose make it clear from the start that even an easy 5k would have been a big ask that day. And UTS is far from an easy 5k.

UTS concludes my spring season of races, and it couldn’t have come soon enough. From then, I focus on getting well again – prioritising rest, initially, then slowly building back into a training plan, ahead of my big race in August: OCC. During this training block I am determined to successfully walk the tightrope of sufficient training and rest, in order to arrive at the race ready and rested. I get good sleep, eat well, take my vitamins, hydrate sufficiently, go to the gym, run hard but not too hard, and rest even harder. Initially it seems to work, and I see big progress in the weeks following my time off. But one day it all comes crashing down, and from then, each day is a struggle. After one run I hit some sort of wall, and no amount of rest can bring me back to life. 

If you’ve never experienced fatigue, it’s difficult to explain. Although superficially similar to tiredness, it is a much more full-bodied experience. It robs you of motivation to complete even simple, non-physical tasks, and for me at least, can feel like I am in a constant waking dream. Fatigue is being completely and utterly exhausted, though not usually from lack of sleep, and most people will experience it at some point in their life. 

Fatigue is estimated to cost the US $36-51bn, and the UK £100mi in productivity losses alone each year, and significantly more in healthcare costs. Why is it, then, that we dismiss fatigue as ‘just one of those things’? 

It took me 8 months of recurring doctor’s visits and blood tests (mostly private) to receive my own diagnosis; Epstein-Barr Virus, a virus that most of the population has in their system but that, for some, causes long-lasting effects. EBV is the virus that causes Mono, or Glandular Fever, and for some reason, can cause persistent fatigue in some people. I received my diagnosis 5 months ago after 8 months of symptoms, and aside from being offered anti-depressants to manage the emotional turmoil of going cold-turkey on exercise, I never heard from my doctor again.

Since 2020, there has been some increased interest in chronic fatigue, but it is not a new phenomenon. In the 1980s, the rise in burnout of high-achieving city workers was dismissed as ‘yuppie flu’, a psychosomatic case of hypochondria, often misdiagnosed as depression or anxiety. 30 years prior, the term “Myalgic Encephalomyelitis” (abbreviated ME) was coined following an outbreak at London’s Royal Free Hospital in 1955. Long before then, in the 19th and early 20th centuries the name “neurasthenia” was used to refer to a similar illness. The term ‘chronic fatigue syndrome’ (CFS) was used from 1987 to refer to the cluster of similar symptoms, likely with varying causes. And then in 2020, the term ‘long covid’ came into the vernacular, to describe people severely affected long-term with (among other things) fatigue, brain-fog, poor sleep and/or pain, following a bout of Covid. 

Thanks in part to the lack of objective biomarkers in each of these illnesses, many have been led to question whether the illnesses are “real”— whether people might be imagining or even fabricating their symptoms. But the effect on the people suffering is undoubtedly real enough, and the implications (both personal and economic) are far-reaching. 

Mercifully, my own symptoms are starting to subside. Although progress feels glacial, I think back to the Clevedon walk and how it left me sofa-bound for days afterwards, and remember how that was a good day for me. I remember the first day I was able to take our house stairs two at a time for the first time in 6 months, and how I nearly cried when I realised. This week I did three runs, for the seventh week in a row, and so far, am still upright. 

CFS, ME, long-covid, EBV and all related illnesses are insidious, complicated beasts. They are typified by their unpredictability and randomness. Fatigue is a rollercoaster in the fog; you can’t see what’s coming up, and just as you start to think you’re safe, your stomach drops and you come crashing down again. Fatigue is a rollercoaster and you’re just along for the ride.

While I am far from being able to run ultramarathons again, I am buoyed by the rapid output of studies discussing long-covid and similar illnesses, and hope that one day, someone presenting to the doctor with the same symptoms as me will not have to wait 8 months or more for a diagnosis, or feel dismissed and alone when they do. 

I am still running, attempting to slowly train up for a marathon from scratch. The re-calibration of ‘easy run’ pace or ‘good mileage week’ has been a real trip for my ego, but isn’t that what running is about? New challenges require new solutions, and this year will be about adapting to the unpredictability of life while training for a marathon. And in that way, it’s no different to any other year. 

In limbo

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Chronic illnesses have stages. They start, worsen, hit rock bottom, remit, recur, remit again and at a certain point, you have been spun around so many times, you have no idea where you are.

While improvements are always welcome, there is a disorientation in being halfway back to ‘normal’. There’s no script of how to act, no roadmap for recovery, nor list of allowance you should make for yourself, and others should make for you.

When I was at my illest, EBV was self-limiting. It was simple: if I tried to do anything, I would have to spend the rest of the day (or week) on the sofa. Thus, I could easily see where to draw the line, because the line was drawn for me.

Now, I find myself in a psychological predicament, as much as a physical one. I am able to carry out some normal tasks, and have even got back to some form of running, although the paces and distances are on a whole different spectrum to before. But, despite the difficulty in quantifying recovery, I know I am nowhere near back to how I felt ‘before’, and so I find myself in limbo.

This is a place everyone suffering from long-term illness or injury finds himself in, for a few days, a few weeks or many months, and I know I am not alone in this feeling. The hardest part is knowing how to act day to day. Am I recovered? Shall I pretend I am, because it’s simpler than explaining the alternative?

Once the worst is over, there is an incentive to make it seem like everything is back to normal. Like all good stories, this one should have a good start, tough middle, and inspiration end. But it’s not the end, and who’s to say it’ll be inspiring?

Most people have experienced some sort of limbo state before. Whether in recovery from depression, an injury, or a chronic illness. It’s all too easy to shout ‘I’m recovered’ from the rooftops at the first taste of freedom, as though all you have to do is break free and run away fast enough. But the faster you try to escape, the harder you’ll be pulled back, and the further you’ll fall. Push too soon, and it becomes an elastic band, pinging you back and more, until you’re back at square one. 

But I’ve been here enough at other times of life to know that the alternative to limbo is regression, and so in limbo I sit, comfortably uncomfortable, taking each day as it comes. Each day, if I have the energy, I take another step forwards, building myself up more, until one day I hope I will be strong enough to break free for good.

Virtual gift guide

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For gifting that doesn’t cost the Earth.

Giving presents can be so rewarding, but there are always people who don’t need more things, or who you don’t know what to buy. Experiences, subscriptions and memberships are a great way of giving meaningful presents without contributing to the piles and piles of unwanted clothing, nicknacks and general clutter each Christmas. Here are some virtual (but very real!) gift ideas.

National Trust Membership (£84/year, or £42/year for 18-25yo)

Members enjoy free entry into more than 500 sites, free parking in NT carparks, National Trust Handbook & the National Trust magazine quarterly. The funds from membership fees go to support the running costs of the organisation.

Race/competition entry fees (£variable)

Races & comps can be expensive! So an IOU or entry ticket is a great gift for a fitness obsessive. Even better: sign up with them! Tough Mudder and similar races are a great starting point for a bit of fun.

New Scientist subscription (from £50 for 6 months)

New Scientist takes important research and science news and puts it together into their online app and magazine. It’s easy to read and has a wide range of topics. You can sign up for just online access, or to receive the magazine hard copy too.

Foraging Course (£variable)

These courses are popping up in more and more places. Learn to distinguish between edible and inedible plants, explore your local wild spaces & meet likeminded people. I did one this year and it was fab!

Camp Wild membership (from £20/year)

I discovered Camp Wild recently and I’m obsessed with the premise. Although I believe the countryside should be accessible to all, the reality is that it’s not (at least not in England and Wales). Camp Wild partners with land owners to offer unique wild camping spots around the country. Membership provides access to all the wild camping spots, where you’re guaranteed to be the only camper there once you’ve booked. You pay for each camp site, but there’s no chance of being turfed out or disturbed, which is worth it for the peace of mind!

Forestry England membership (£94/year or less for local membership)

If your giftee spends a lot of time travelling to woodlands, Forestry England membership would be perfect. It provides free parking in any Forestry England managed woodland (there are a lot!), and family access to Westonbirt Arboretum (near Bristol) once per year. The money supports the protection and management of woodlands around the UK.

Investment in a startup or crowdfund (£variable)

The great thing about investing in a startup or crowd fund is the chance that that money could grow into something much bigger, and it supports a company or organisation that aligns with your values. Invest in a company you think the recipient would like, and share its successes! I’ve recently invested in The Hidden Sea wine who have just opened their crowdfund. They remove 10 plastic bottles from the ocean for every bottle sold, and they’re already growing fast, so fingers crossed there’s some return!

Restaurant Vouchers (£variable)

It can be hard for people to treat themselves, so offering restaurant vouchers for local places simultaneously supports local restaurants and allows the recipient to go out and enjoy themselves.

OS maps/Alltrails/Komoot/Strava subscription

For the hiking/trail running/cycling obsessive, these are all invaluable memberships to have.

Yuup voucher (£variable)

Yuup is a marketplace for local experiences, from craft days, to light shows, to gin making. It supports independent businesses, and there is a huge variety of experiences on the site. It’s available in and around Bristol, Bath and Birmingham.

Runna membership (from £32.80 for 3 months – use the code FLORA for 20% off all gift cards!)

Runna app provides training plan for just about any distance and ability of runner. I’m a little biased with this one, as an ambassador, but it’s so great! The recipient can build a plan to suit their goal, schedule & current ability. It’s amazing! You can get 3 months, 6 months or 1 year membership as a gift (code FLORA for 20% off!).

Canopy & Stars voucher (£variable)

This is probably one of my all-time favourite gifts to receive. Canopy & Stars is like airbnb, but for really interesting, wild, glamping sites. From treehouses to cabins, to circus wagons – they really have it all! Some of my favourite holidays have been at C&S properties, but they’re not usually cheap! A gift voucher is the perfect gift for someone who needs a getaway.

RHS membership (currently from £47.33)

The Royal Horticultural Society might sound like something for people aged 80 and up, but I am a member (Christmas present last year!) and love it. RHS membership gets you access to gardens around the country, the RHS magazine monthly, and your own personal gardener on hand to offer up advice for any gardening problems. Plus, you get discounted access to Chelsea Flower Show (see ya there!).

Alice Kerr Mountaineering skills voucher or similar (from £50)

Learning skills for mountaineering, hiking, sky running, climbing etc can be daunting (and expensive). Alice Kerr offers these courses for women and mixed groups from single days to week long courses. I would love this as a gift!

RSPB, WWT, Wildlife Trust or similar (£variable)

For nature nerds and budding conservationists, these memberships support the invaluable work of these charities, while offering various perks to people who sign up.

Day pass to Ninja Warrior, trampoline parks, climbing centres etc. (£variable)

To let out your recipient’s inner child. I love these sorts of things!

Physiotherapy/massage/osteo treatment (£variable)

Depending on the level of care the person needs, these can be a great gift. It can be hard for people to spend money on themselves, so either offer this as an IOU to let the recipient choose their preferred treatment, or get a gift voucher to a local clinic.

Sidetracked Adventures voucher (from £50)

These are sadly not cheap, but if you know of anyone desperately clamouring for an adventure, Sidetracked is the place to go. They offer mixed group and women-only adventures, from backcountry skiing through the Finnish wilderness, or a weekend of bagging some remote Scottish Munros. I’ll be doing one of these in January and I’m very excited! I hear they are excellent. (You can get £50 off booking too with the code #LAPLANDFLORA – I am not being gifted the trip, nor am I paid by them. I just think they look fab!).

Mossy Earth subscription (from £30)

I have been subscribed to Mossy Earth for a few months, but been watching their incredible YouTube videos for years now. They use funds from subscribers to restore habitats, work with landowners and re-wild various sites, with the help of ecologists and other scientists. Membership helps to support their work and gives insider information into the many projects they have going on. The thumbnail pic is for their gift subscription!

Outside Online subscription (currently $1.99/month)

One of the best online publications for all things outdoors, exercise and adventure. Definitely best for US and Canadian folk, who get access to the Outside+ app, including short films, documentaries and more, for free! Outside owns Trail Runner Magazine, which is packed with amazing articles on absolutely everything to do with trail running, from some of the best coaches, athletes and scientists in the world.

Like The Wind Magazine subscription (£48/year)

As independent magazines go, this is right up there. Written by runners, for runners, each quarterly copy is packed with amazing articles, poems and stories written by various contributors and illustrated by independent artists. The mag is a delight to have on any coffee table and I recommend it to everyone I know! Code REFU35JSNMDJD gets you £5 off.

That’s all I can think of for now, but I’ll keep adding to this list as I think of more. I’d love to know if you have any suggestions, or if you purchase any of these for a family member or friend. Thanks for reading!

The wheels on the bus have been sold for parts

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As a writer, I love to write about topics that feel important to me. From nutrition, to training, to gender equality, pretty much anything that crosses my mind makes it onto paper. Only a handful ever make it out into the real world, but the simple act of regurgitating my thoughts into the ether makes me feel better.

As an ultramarathon runner, the majority of my articles are something to do with running. The people I write for are interested in running, my social media followers are interested in running, and I get paid to talk about running. So when I found myself considering the issues facing public transport in this country, I tried to find a spin that would relate it to running. Runners use public transport? Sure, but not more than your average person. We need public transport to take us to the trails? Yes… but it’s a little bit random to write a whole article about not being able to access my local countryside… or is it?

If you think about it, literally every single part of running is related to aspects of politics, from the clothes we wear, to the water we drink, to our access to green spaces. Last month I wrote a whole article about this for Like The Wind magazine.

Why do we need better public transport?

According to a 2020 survey by the Ramblers, around 57% of Brits live within 5 minutes of a green space. In contrast, if you look at those from minority ethnic backgrounds, this figure drops to just 39%.

Access to green spaces is not just a ‘nice to have’, it’s a public health issue. A landmark study by the Lancet looked at proximity to green space and all-cause mortality, and found that across all income brackets, those with greater exposure to green space have lower rates of mortality. The health benefits include the reduction of stress hormones, lower risk of cardiovascular disease, lower rates of obesity and type 2 diabetes. There is a direct correlation between access to green space and prevalence of disease. Perhaps it is impossible to bring green spaces to the people, but we could certainly work to bring the people to the green spaces. Access is everything.

As trail runners and lovers of the great outdoors, a lot of us are lucky enough to spend huge quantities of time in nature. It’s been great for my blood pressure! What has not been good for my blood pressure is trying to figure out how to get there. Cue my pivot to discussing public transport. 

As a former Londoner, I never really thought about public transport. I never considered who used it, how often it ran or what it meant to people and businesses in the big city, aside for a vague appreciation for not having to learn how to drive until I was 21, and even then, I didn’t drive for 5 years after passing my test, thanks to a generally excellent public transport system in and around London. 

In 2020, I moved to Bristol, where I also went to university. Bristol won ‘green capital of Europe’ in 2015 while I was at university, and has been resting on its green laurels since then. In reality, however, the state of the public transport system in Bristol, as with the rest of the UK, is dire. The time it takes me to use the bus to get almost anywhere in Bristol is the same amount of time it would take me to walk. Sometimes, it is longer. 

In the three years since I moved back to Bristol, bus routes have been cut further, echoing a trend across the UK, expedited (though not started) by the COVID pandemic. As the majority of bus services in the UK are for-profit businesses, any routes that are not making a profit are often cut. Since few people were travelling regularly in 2020, this led to a huge quantity of routes being felled. At least 1500 bus routes have been cut across the country since 2021, with the West Midlands being the worst hit, losing two thirds of services since 2010. 

Public transport is not a sexy topic, but it is an important one. While it may not affect everyone directly, it impacts towns and cities in insidious ways. Cutting public transport is inherently sexist, as women are the primary users of buses worldwide. As primary care givers, women are also more likely to make several daily trips for caring roles, and public transport is key for accessing education, medical appointments, shops and employment. 

It is elitist, as owning a car is both expensive and requires space, which is lacking in many communities. In areas with low emissions zones, upgrading cars to newer, compliant cars is unachievable for many, and a lack of public transport can isolate these communities almost entirely. Living closer to the city centre is often reserved for the wealthiest, and those who live on the outskirts of cities need ways of safely getting in and out of town (without resorting to expensive taxis). 

Lack of public transport is ageist, further contributing to the isolation of elderly populations of people who are unable to drive. 

It is also ableist, as many people with disabilities rely on public transport to travel and without it cannot access doctors appointments, friends and family and all the other benefits the city has to offer. 

And for your average trail runner, public transport offers a way of escape without the emissions, cost and logistics of driving. Often our runs are before the first bus of the day. 

So why IS public transport in this country failing us so badly?

In 1985, the Transport Act under Margaret Thatcher deregulated services outside of London, leading to the sale and privatisation of previously council-run services. The result has been for-profit services dominated by just five private bus companies, whose main goal can only be to keep shareholders happy. According to the charity We Own It, between 2009 and 2019, the UK lost more than £1.49bn to bus company shareholders, while in the same timeframe, 3000 bus routes were cut. Since 2005, bus fares in England have gone up 71%, meaning a near doubling of prices in real terms. 

In 2017, the Bus Services Act banned councils from setting up bus companies from scratch, meaning that they were unable to fill in the gaps left by cancelled private services. So, while councils can still buy existing operators, if they are not for sale, there is no simple way of improving bus services while they are in the hands of private companies. 

In 2021, Boris Johnson launched a “Bus Back Better” campaign, pledging £3bn to improving bus services across the country.  Johnson pledged to create services that “run so often that you don’t need a timetable”, promising to be “transformational”. But the only transformation turned out to be the amount pledged – £3bn “transformed” into just £1bn, leaving councils fighting over scraps. 

What can be done?

There is hope, though. In 2021, following a We Own It campaign, the Mayor of Manchester decided to bring the region’s buses back into public control. In doing so, Manchester became the first city outside of London in 30 years to reregulate their public transport system. Now Manchester is able to set its own routes, frequencies and fares, due to be fully integrated by 2025. Reading has a similar system, and any profits go back into the system, leading to safer, more regular and environmentally friendly buses (Reading has one of the greenest fleets in the UK). Reregulation offers a system of improvement open to any Mayoral Authority to improve their public transport, and thus the happiness and health of their citizens.

Looking further afield, Bogota’s former major Enrique Peñalosa completely reconfigured the capital’s transport system. The aim of his work was to create a more equal society. “If we are all equal, a bus with 200 passengers should have 200 times more road space than the Mercedes with one passenger”, he said. While that would be impossible in old British towns and cities, the point stands. His changes weren’t always popular; during his first term, his approval rating plummeted to 17%. But by the end of that same term, he had the highest approval rating of any mayor in Bogota’s history. His conviction was strong, and the public transport system that he created transformed the city.

“An advanced city is not one where the poor own a car, but one where the rich use public transport.”

– Enrique Peñalosa, former mayor of Bogota

Public transport is a public health issue. It is a climate issue. It is a social issue. The problem is quiet but insidious, and is only set to get worse. Transport investments are one of the best tools at our disposal to improve the productivity of our cities, improve job opportunities and access to labour, and spur innovation. To fix the issue requires conviction from central government and, critically, investment.

Then, perhaps, I can stop writing about buses, and go back to running my local trails.

I went to my first running camp. Here’s how it went.

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A few years ago, the idea of a trail running camp would have been one of the (very few) things to actually send me running. The idea of going on holiday to voluntarily wake with the sun and spend hours exercising was one that filled me with dread, not excitement.

But as I write, I’m currently sat on a sofa in Chamonix, France. I’m tucking into a well-earned cinnamon bun, on my afternoon ‘chill time’. This morning I ran 11km with 700m climbing, which was our ‘easy day’ to ease us into five days of mountain running. Yes, I’m on a trail running training camp. 

The idea to sign up came about after running a couple of multi-day ultramarathons. The sense of escape, adventure and camaraderie is second to none, but understandably, it’s difficult to run that many multi-day ultras in one year. They’re scientifically proven to be pretty bad for your body in the short term, and if rest isn’t respected, the short term problems can become long term. One per year is more than enough for most people. 

But if running in beautiful places day in, day out is your thing (and you’re not lucky enough to live somewhere so Instagram-worthy), how do you get that fix without a) moving country or b) destroying your body?

The answer, my friends, is a trail running camp. 

My views on running camps were moulded by a vague knowledge of the running camps in Iten, Kenya. At 2400m, running in Iten is not for the fainthearted – the altitude affects you even as you try to sleep. Known as the “Home of Champions” because of the number of world-class athletes to come out of it, Iten is a popular destination for competitive marathoners. For a ‘normal person’ like me, the camps also look disgustingly difficult. 

Chamonix has similar pedigree to Iten for trail & ultra runners, but at 1000m it’s a lot more friendly to the average person. There is everything from groomed river paths to snowy Mont Blanc itself – all 4809m of it – and everything in between. 

The camp I joined does not limit itself to Chamonix, though. Trails & Roots has camps in Thailand, Madeira (now top of my wish list), Slovenia (a close second) and soon, South Africa. The clientele come from all over, united by a love of being outdoors on the trails. 

Although everyone was a competent runner, some had started within the last couple of years. Others had only run on roads before and wanted to experience trails. Others (like me) were tuning up before big races, and other still simply wanted a unique way to explore a new country. The mix was what made the week interesting. Although the mileage was relatively high, the pace of the runs was such that no one was left behind. If needed, the group was split in two to keep everyone comfortable. And as a training week, rather than race, the easy pace suited everyone, and left enough battery in the tank to go back to training when back in the real world. 

Alongside the camp participants, the camp had an in-house coach, Zandy, a mindset coach and mountain guide, Paul, and a professional ultra-runner, Emily, all ready to impart wisdom both on the trails and off. Each day comprised of a mix of activities, and while they were all centred around running, the runs themselves were limited to the mornings, leaving the afternoons for relaxation, recuperation and education. Alongside many a nap, in the afternoons we had talks about injury prevention, nutrition strategies and mindset, which were valuable even to the well-seasoned runners. Most of us don’t have a coach to hand day to day. 

Photos by our guide, Paul Spackman

Aside from the mind-blowingly beautiful trails, my favourite part of each day was the ‘takeaways’ we wrote, anonymously, at the end of the day. On a little scrap of paper, we each wrote something we’d learned that day. Some were funny, some poignant, all useful. 

It wouldn’t be right to write a camp report without mentioning the food! Judging by my Instagram DMs, the Trails & Roots ethos of ‘come for the trails, stay for the food’ couldn’t be more accurate. As a plant-based athlete, I sometimes struggle when abroad. Although I’m not fussy with what I eat, after a few days of salad & bread, or pizza without the cheese, my body craves something different (usually protein!). From a performance perspective, too, sub-standard nutrition is not ideal, and this is something I always have to take into consideration when travelling, especially if I’m running. 

Head-chef Lily could not have been more impressive. Although the majority of the camp participants were not vegan, everyone enjoyed three vegan meals a day (plus freshly baked snacks), and literally everyone commented on how good the food was. I had half a mind to pack Lily away in my huge hiking rucksack and kidnap her, just to continue the food. I have genuinely never eaten so well in my life, and the food was nutritious, high in protein, varied and significantly better than most restaurant food I’ve eaten. The meals were the glue that cemented the camp together. 

Some of chef Lily’s delicious bakes – all vegan!

There is something special about running with a group of people. Evolutionarily speaking, it makes sense that we find comfort in moving as a group. Much though I love my solitary runs, group running is something entirely different. Primal, even. The longer, the better, and multi-day excursions on beautiful trails top the list. Previously, I believed that the only way I could feel this feeling was during multi-day ultramarathons, but my I (and my body!) am grateful to have found another, more relaxed way of getting my fix. 

I hope to be back on another camp soon – maybe see you in Madeira?

If you’d like to enquire about any of the Trails & Roots camps, email heather@trailsandroots.com and mention my name. If you decide to sign up, I get a little kickback, and it helps me measure the impact of my posts. 

More women should run ultramarathons. Here’s why.

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As an ultra runner, I take joy at watching people’s responses when I tell them I run further than 50km, as a hobby.

The inevitable responses follow ‘I don’t even like to drive that far!’ ‘I can barely run 5k’ ‘isn’t that bad for your knees?’. Meanwhile, secretly I know full well that the reason I love to run ultramarathons is because I like to walk, and ultra running is essentially competitive hiking. When I tell them that running a flat out 5k or road marathon is significantly harder, they usually think I’m being modest, but it’s true.

And so begins my spiel about why they, too, could and should run an ultramarathon. 

Ultramarathons take the pressure off times and paces

Ultramarathon training is a breath of fresh air compared to road training. While the best training plans still contain some speed work, much of training is about ‘time on feet’. Your long run, for example, might be 2.5h, rather than 20km at X pace. It doesn’t matter how fast or slow you go, so long as you are going. For people who get caught up clock-watching, having the freedom to walk when needed, take all the photos you like or stop for a wild-wee (or even a coffee & cake – don’t leave it to the cyclists!), is very refreshing. 

Because of the inconsistencies and variation in every single ultramarathon around the world, it is also extremely difficult to predict times and paces for races, even the same race year to year. Races become about you vs you on that particular day, rather than you vs the clock. If you’re tired of stressing about your speed, ultramarathons are the perfect antidote. 

Trying something new makes you a more well-rounded athlete 

Most of us would like to see constant improvements in our running, but in reality it’s very difficult to keep getting better when we’re doing the same thing week in week out. Training for new events is a great way to switch things up. Whether you’ve raced 20 marathons or have just done your first 10k, an ultramarathon is likely to challenge you in new ways and kickstart improvements in other parts of your running too. Strength & conditioning is a key part to ultramarathon training, and having stronger muscles will not only make you run faster, it’ll also make you more injury-proof in the future. 

It’s also the perfect way to reignite your love for running. Pounding the pavement is a good way to get fast times, but nothing beats heading out into the countryside to mix things up!

Views on views on views

If you enjoy hiking for the views, consider running the same, but on steroids. You travel further, find new routes and explore more. Trail running (in my humble opinion) will always be nicer than road running. It’s an opportunity to explore and an adventure like no other.  

When you get round to racing your ultramarathon, it’s a great way to explore a new place. Even when I think I know a place, running an ultramarathon through it always shows me hidden gems and new perspectives. The views are a great way to take your mind off the fact that your legs feel like they want to fall off, and your toenails already have. 

There is no expiry date on running ultramarathons

There is an increasing number of studies into training into later life and there’s now an overwhelming amount of evidence to refute the “it wrecks your knees” crowd. But not only can you continue to run into later life, you might even get better at it. Unlike power-based activities such as sprinting, long-distance running has a much longer shelf life. World record marathon performances are mostly achieved in the 25-35 age bracket, after which there is only roughly a 1% decline in performance per year. This can be balanced with the accumulation of extra training year on year, especially if you start running later in life. 

An analysis of Strava data showed that the 40-49 age bracket consistently outperformed those in their 20s at the marathon distance, likely due to having greater race experience and ‘more miles under the belt’. 

A 2012 study showed that in a group completing a 100km ultramarathon, there was no statistical difference in female race performance between 30 and 54 years old. Other studies have corroborated this idea, finding that peak ultramarathon times for most runners are achieved at 39-40 years of age. 

So, if you’re putting off running an ultramarathon because you worry that you’re too old, fear not! On the contrary there’s almost no other sport where performances stay just as good or better in your 50s as in your 20s and 30s. 

It’ll change your life

People do ultramarathons for all sorts of reasons, but what you can guarantee is that it’ll change your life for the better. Whether it’s through the extra ‘me time’ in training or through the physical hardship of racing an ultra, these things change us. 

Running 50km, 100km or more teaches you who you are and what you are capable of. It requires you to consistently push outside of your comfort zone and reach for a goal most people would never even consider. Even failures are learning opportunities, and learning to see them as such requires a huge mindset shift. This mindset spreads into other areas of your life too! If you can run 100km, could you do those other things you’re scared of too? 

Whether you end up completing the race or end up with a DNF, the result is the same. You will have learned a lot about yourself, and you will be hooked. 

Invariably, race organisers need to do more to make ‘extreme’ races (including ultramarathons, sky running, expeditions & multi-day events) more accessible and appealing to women. By including imagery of women taking on the event, information about toilet provisions, safety & using female race ambassadors, more extreme races will become far more appealing to women.

I write this a week out from my longest ever ultramarathon, the Silva Lakes Traverse 100k. For the first time ever, I don’t expect to be able to finish, but that’s not necessarily why I’m doing it. For me, the idea of spending a full day (and inevitably some of the night) in the beautiful fells of the Lake District is my idea of heaven. Whether I finish in 15 hours or suffer my first DNF, I intend to go out, have fun, and show women why more of us should embrace the pain and give it a go.

Leo’s Box and affordable ethics

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Reports into consumer trends repeatedly show an interest and desire to shop more sustainably. Looking into how consumers shop once set loose, however, suggests the good intentions don’t always last. A 2018 Accenture surveyshowed that while 65% of consumers say they prefer to buy from brands that are ethical, only 26% of consumers will actually opt to buy from them. Similarly, a 2020 Mckinsey report into consumer views of sustainability in fashion found that the increase in people looking to purchase more sustainably did not necessarily match up to reality – sales for fast fashion retailers such as Boohoo soared during lockdown, at odds with people’s desire to become more sustainable and ethical. 

“Consumer concern about the environment does not readily translate into the purchase of environmentally friendly products. Commercial research says 46% of consumers are more inclined to buy a product if it is eco-friendly. But nearly 60% are unwilling to pay more money for that eco-friendly product.”

The Conversation

This intention-action gap is seen across industries, from more sustainable food, to fashion, to cleaning products. It’s hardly surprising, though, when both the affordability and availability of sustainable products makes them much harder to convince people to buy. Currently they are not the norm – most brands lie under ‘luxury’ products with a higher price tag and lower availability. 

There is a definite danger of sustainable and ethical living becoming one that privileged people are able to do, and those that have less privilege continue to be unable to afford. Of course, by their nature, sustainable and ethical products cost more to produce, and thus more to sell, but the climate crisis is happening now, and there must be a way of helping people shop better. 

At Leo’s Box, we believe we have found a solution to cross the intention-action gap. By selling everyday products at wholesale prices without the large markup of RRP, we are able to provide sustainable products at prices competitive with those found in supermarkets on less sustainable labels. It just seems like the right thing to do. 

Example products from Leo’s Box

Leo’s Box’s £4 monthly fee provides customers with access to all these products, and on the brand side allows regular income to order larger batches of products. The more we can buy, the lower the prices, and the better the deal for customers. 

Our refer a friend model makes the deal even better – get a friend to sign up and both of you get a free month. More people, more purchasing power, more savings. 

Doing the right thing should be easy, and with Leo’s Box membership, it can be! All the products are rigorously tested and researched, ensuring that they’re suitably ethical and sustainable, and of course that they actually work. We only provide necessary products that do good and are good, so doing the right thing is easy.

Fancy signing up? You can do so here. 

Best of Bristol Trail Running

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After attending university in Bristol, I spent a few years pottering around London, forever trying to escape to find more green spaces. In December 2020, my partner and I made the very exciting move back to Bristol as a half-way space between Dorset (where Fiann fossil hunts) and London (where much of my work is).

One of the major benefits of Bristol is that you’re never far from the countryside. Not only was it voted European Green Capital 2015, it also has the delight of being surrounded by nature. Even in the depths of the city, you’re only a short walk or run from open green spaces. 

Previously, I lived north of the river. When we returned, we moved south, so I’ve had the chance of exploring some lovely new running routes. I’m going to talk primarily about trail runs (with one exception), as these are the hardest to come by in cities! I’d love for you to comment to let me know your local favourites too!

Avon River Path

Long stretches of flat are almost impossible to come by in Bristol. As a city with the steepest street in the UK, it’s great for getting used to hills. However, if you’re after a flat trail run, the Avon River Path is where it’s at. Start at Ashton Ave Bridge and run west. If you keep running to the coast you’ll reach Pill. There’s a pub there, or you can turn back. It’s around 9km in each direction, but makes for a nice half marathon route with under 90m ascent if you add a little at either end.

The river path actually runs all the way from Pill to Bath, but I’ve not tried much of it in the other direction to Bath. The whole route is 37km.

Ashton Court Estate

Ashton Court is one of the best places to run in Bristol. It even has its own (very hilly) Parkrun in the 850 acre green space. Whether you’re looking for a muddy trail run or road run, there are plenty of options around Ashton Court. There are also multiple different species of deer resident , which makes the estate even cooler. End your run at the (dog friendly) manor house café for tea and cakes, or head on over to Abbott’s Pool or Leigh Woods to extend the run. 

The Downs (Clifton/Durdham Downs)

One of my earliest running spots in Bristol was on The Downs, 412 acres (1.7km2) of (almost) flat, open green space conveniently located near to UoB Stoke Bishop halls. Meander around the outside or cut down to Clifton Observatory for the most spectacular views of the Avon Gorge and the Clifton Suspension Bridge. 

Blaise Castle Estate

The 650 acres of Blaise Castle Estate are gorgeous. There are races that take part in the estate each year, but it is also open to the general public every day from 7:30am. My first ever trail race was in Blaise Castle! It was extremely muddy and hilly but also lovely. 

My first cross-country race! In Blaise Estate.

Leigh Woods 

For the most picturesque and wild running spots accessible from the city centre, head to Leigh Woods. Accessible from the Avon River path, Leigh Woods covers 490 acres (2km2) and is blanketed in ancient woodland. Leigh Woods is a national nature reserve and Site of Specific Scientific Interest (SSSI), which explains the extreme beauty found throughout. Head to Paradise Bottom for one of the most beautiful and secluded spots in Bristol. 

Bristol to Bath cycle path

The only non-trail route on this list, the Bristol to Bath cycle path takes the route of the old railway path, meaning that it’s almost flat (although hillier than you might expect of a rail route). It is 13 miles long and completely traffic free (which is why it is on this list). If you fancy doing only one direction, take the train out or back to make it a perfect half marathon route. There are pubs and snack stations along the way for emergency pit stops. 

Troopers Hill

Troopers Hill is a 20.6 acre nature reserve in the St George area of Bristol. It was previously a quarry, which, after being abandoned, recovered well, growing heather and other wild plants and attracting a wide variety of animals. Although it’s relatively small, it’s beautiful, hilly and wild, with a mix of terrain and woodland/open spaces. Connect it up with the Avon River Path to come in and out of the city. 

Conham River Park

Slightly further on from Troopers Hill you find Conham River Park, a stretch of the Avon River trail that heads to Bath. This route can be as hilly as you like – follow the river for a flat run, or run up into the half-pipe woodland above to explore the mountain bike routes. 

Just be warned – if you live south of the river, this is an out and back route, except in summer where there is a sporadic ferry crossing at Beese’s Riverside Bar.

Check out my experience of the river path (and some serious hills) here!

Stoke Park

Situated along the M32 motorway, Stoke Park isn’t perhaps what you’d think of as a secluded spot for trail running, but thanks to its sheer size, there are plenty of places to run away from the sound of traffic. One of the most striking aspects of the park is the bright yellow manor house, visible from the road. Make sure to wear trail shoes – for much of the year parts of the park are extremely muddy. 

Oldbury Court Estate and Snuff Mills

Based in the North East of Bristol in Fishponds, Oldbury Court is a 58 acre riverside park with plenty of tree cover and open fields. There are footpaths either side of the river, so it makes for a good trail loop. Make it as hilly as you like by either staying along the river or cutting up through the woods. Alternatively, cut across the motorway to Stoke Park, or down the river to Eastville Park. 

Eastwood Farm

Eastwood Farm is a nature reserve based in East Bristol (the opposite side of the river to Conham River Park). The route around the outside is only a few kilometres long, but there is plenty of meandering to be done, or connect it up with Nightingale valley. 

Arnos Vale

The 45 acres of Arnos Vale may not be the biggest green space in Bristol, but the space there is is absolutely gorgeous! There are plenty of trails to meander through in the cemetery, up and down steep hills through the trees. Connect up with routes through Victoria Park, Nightingale Valley, Perrett’s Park and other city-centre routes. 

Nightingale Valley

Small but mighty, Nightingale valley packs a punch when it comes to nature in a small space. Best used as part of a route rather than a destination, it follows Brislington Brook through woodland. If you’re a bird-nerd listen out for woodpeckers, jays and the beautiful song thrush. If you’re not, just enjoy the scenery and smells. Follow the woodland through to (or from) St Anne’s Wood, an adjacent small nature reserve. 

What are your favourite trail routes in Bristol? Have you tried any of these?

Sustainable gardening and creating a wildlife haven

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Lockdown 2020 saw a rise in gardening around the world – the tighter the restrictions, the greater the increase in gardening. The benefits are multifold: not only is gardening an activity that can take place within the confines of your home borders, it also provides exercise, time outside (perfect during the extremely long 2020 summer), mental health benefits and, for those planting vegetables, the promise of delicious food – meaning fewer stressful trips to the supermarket!

Sales of compost rose by 41% by the end of June 2020 and a report by the UK’s Office for National Statistics (ONS) showed that 42% of Britons took to gardening to cope with lockdown – a statistic I enthusiastically contributed to. The trend has continued into 2021, with sales of garden furniture jumping by 308% as early as January this year. By May, many styles had fully sold out, signalling peak garden-mania in the UK and beyond. 

Getting out into nature is one of the best ways of maintaining good mental health, but, when it comes to attracting wildlife, not all gardens are created equal. With an estimated 24 million gardens in the UK covering more area than all our nature reserves combined, making your garden wildlife friendly is a key contributor to the health of the natural world in this country, especially in and around cities. Wildlife isn’t the only factor to take into consideration, however. The way you garden and the materials you use also will affect the overall impact of your outdoor space both during construction and long after you’re done. 

Landscaping

Heavy landscaping if often done using machinery such as diggers, but for smaller spaces, hand digging is not only effective but also cheaper, less hassle and of course uses no fuel. It’s a great form of exercise too and extremely rewarding! We’ve hand-dug tonnes and tonnes of soil (which we are re-using!) and I swear my shoulders are a different shape to when we started.

Resource conservation

When you’re planning your garden, consider how many new materials you’ll have to bring in, and how many you’ll have to throw out. Choose a plan that maximises the amount you can reuse in different areas. 

For example, when we moved in we decided to re-terrace our garden and re-pave. The soil from each terrace would usually be thrown in a skip (potentially heading for landfill, releasing methane), but instead we are re-structuring the soil so none goes to waste. The old paving may have been chucked, but we are smashing it up to use as hardcore (the solid structure used under paving). We had a sandpit covered in bark for the previous owners’ children, which we will be removing, but instead of throwing out the sand and bark, we reused the sand for mortar and the bark for mulching around the trees (see fern pic below) – great for preserving moisture! Gravel was used in concrete and all the plants have been dug up and potted to be replanted elsewhere. So far only 1 bag has gone to waste. 

If you don’t have lots of random building materials in your garden, take a look at Gumtree and Facebook marketplace, and in your local skips. Chances are people will be desperate to get rid of large quantities of items such as sand, hardcore, bark, soil, pallets etc – usually for free – which can be invaluable in your garden. Save money and resources by choosing to reuse as much as possible. 

Green waste

If you are able to, compost your green waste. This recycled the nutrients into high-quality compost, which will be able to help your new garden grow within a few years. Composting is preferable to green waste bins, as these are sometimes incinerated for cheap energy (which releases significant amounts of greenhouse gases). If you don’t have a compost bin, speak to your neighbours or any local allotments, who may be happy to take your green waste. 

Our homemade compost heap made using wood found in a skip

Planting

Native plants are the preferred plants for both wildlife gardening and sustainable gardening. Native plants are those that grow naturally in your region without additional water or special growing conditions. They’re not only cheaper, but also much easier to grow and maintain, and are loved by local wildlife, which have co-evolved to live in symbiosis with many of these plants. Even if you would like some exotic plants in your garden, make sure to mix in native plants to benefits the birds and insects in your area. Entirely non-native gardens may look beautiful, but can effectively be green deserts for local wildlife, providing no benefit whatsoever.

Planting that mimics natural UK habitats will attract more wildlife – like these Hart’s Tongue ferns!

Watering 

Planting helps retain moisture in the soil, which is beneficial during hotter summer days, meaning less watering (and lower water bills!). By having a variety of plants, and not simply a barren lawn, you’ll be less likely to have to water frequently, and also provide greater habitats for birds and other wildlife. When you do water, do so extensively. Light watering will encourage roots to grow shallow, reducing water retention and making your plants more thirsty in the long run.

If you do have to water, invest in a water butt/rain barrel to capture rainwater from your roof guttering. This helps save water and is better for your plants, as rainwater tends to have more nutrients in that help plants grow.

If you have a lawn, consider letting it go dormant over the summer months. If may not look pretty, but grasses are extremely hardy and designed to bounce back after dry periods.

Lawns

Lawns may be the preferred ‘low maintenance’ garden for many, but they’re neither particularly low maintenance, nor much of a garden (at least not for wildlife). Standard turf lawns require regular regular mowing, feeding and watering. 

If you can, incorporate a variety of plants into your garden, and consider leaving sections of your lawn un-mown. Longer grasses can produce habitats for animals such as frogs and hedgehogs, and if left, can produce flowers such as daises, buttercups and clovers, which are great food sources for many native animals. 

Don’t use treatments to get rid of moss. Not only is moss great as it is low maintenance and will grow almost anywhere, it also provides food and nesting materials for birds. 

Pest control 

If your garden is prone to weeds and pests, it can be tempting to try weed killer or pesticide, but both of these will have unintended effects on local wildlife too. For weeds, maintain a regular weeding schedule to keep them at bay – it’s not only better for the wildlife but also better exercise for you! Also remember – there is no official definition of a weed, other than a plant growing where you don’t want it’. So if you choose to keep something, it is no longer a weed!

Bio-control can be a good method of keeping pests at bay. Introduce ladybirds to keep aphid numbers under control and attract birds to eat snails and slugs. If you have a vegetable patch, consider covering it to reduce the impact of invertebrates. Nature lives in equilibrium, so while herbicides and pesticides methods may be quicker than bio control, they can be extremely harmful in the long run – not just in your garden but further afield too. 

Feeders and bird nests

One of the biggest delights of having a garden is watching garden birds enjoy it. By providing feeders with a wide variety of food sources, you’re more likely to attract birds to your garden. Place feeders in trees or next to shrubs – most birds won’t enjoy exposed feeders in the centre of a barren lawn. If you have kids (or are interested in birds!), consider starting a ‘bird list’, adding which species you see in your garden. 

If you have a suitable environment, add a nest box or two to your garden – in the UK there is a shortage of nesting sites leading to the decline of several species. Different species prefer different types of boxes placed in different areas – do research according to the species you’d like to see. We have a blue-tit nesting box in our crab-apple tree and another at the opposite corner of our garden, and a couple of birds nesting in there already! 

Seeing the results of your efforts in the form of adorable garden birds is extremely rewarding, and a great way of getting the whole family involved. 

Goldfinch hanging out next to some of our feeders – aren’t they beautiful?
A blue tit checking out one of our nest boxes within a few days of putting it up

Other habitats

Many things that are considered a ‘mess’ in most gardens may also be considered a home for many animals. If you’re cleaning up your garden, consider making it hedgehog friendly by building them a hedgehog home. Piling wood and leaf litter also provides homes for invertebrates, which in turn attract birds and other wildlife. 

It’s easy to build insect hotels to provide shelter for some of our key garden pollinators.

Foxes aren’t rare in Bristol, but do enjoy an undisturbed garden
Natural stone walls provide habitats for solitary bees and other invertebrates.

Water features

Water features are not only beautiful, but they also provide great habitats for invertebrates and amphibians, whose population numbers have declined considerably in recent years. Make sure to build a wildlife pond with access and escape points to prevent drowning. 

If you don’t have space for a full wildlife pond, even just adding a small water feature can act as a bird bath and water hole for local wildlife. You can add a solar powered water pump to add some movement and interest to the water feature. 

There are so many ways in which we can improve our gardens for wildlife whilst also improving quality of life for ourselves too. No matter the size of your outdoor space, there will always be some way in which you can make it better for local wildlife, whether by providing much needed shelter, food or a breeding place for birds, butterflies and more. 

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