Nepal, a land known for its tallest peaks and ancient trails, has always held an attention for adventurers, trekkers, and mountaineers. But in recent years, a new movement has been gaining a wave of Trail Running in the Himalayas. Historically dominated by slow-paced trekkers and mountaineers, rugged trails of Nepal are now echoing with the quick steps of runners seeking a faster, lighter, and adventurous way to experience the mountains.
So what exactly is trail running? Trail Running is an adventure sport that includes of running on the raw natural terrain, mountain trails, forest tracks, and uneven surfaces, often at higher elevation and covering long distances. Trail Running is all about endurance, physical agility, mental strength, and a deep connection with nature. Unlike city marathons, trail running is completely raw, unpredictable, and deeply personal.
In Nepal, trail running is no longer just a niche activity. It’s becoming a cultural shift in the outdoor community around the world. Local runners, international athletes, and adventure-seeking travelers are now turning to Nepal not only for treks but for the thrill of running through some of the world’s most dramatic landscapes. From gentle forest trails in the mid-hills to technical ridge lines in the high Himalayas, Nepal offers a diverse playground for runners of all levels.
It's not just its topography that makes trail running in Nepal so special, it's the whole experience. Imagine you running through those old villages with kids cheering you on along the way. Imagine running next to yak caravans and crossing suspension bridges draped in prayer flags. You're in a subtropical jungle one minute and then you're breathing in the thinnest air high up around 4,000 meters with stunning snow capped peaks surrounding you.
The elevation profile of Nepal is also perfect for high altitude training and high-performance running. Many trails start as low as 1,000 meters and climb above 4,000 meters within a few days — perfect for both training and racing. Some of the best-known treks — like the Annapurna Circuit, Langtang Valley,Manaslu Circuit, and even the lower parts of the Everest region are now being used by runners as trail running and racing routes.
Annual Trail Running Events like the Annapurna 100,Everest Trail Race,Manaslu Trail Race, and Himal Race have put Nepal on the global trail running map. These races attract elite ultrarunners and passionate amateurs from around the world who want to combine a physical challenge with cultural immersion and breathtaking scenery. Even outside of organized races, solo runners and guided trail running tours are becoming more common, with operators now offering custom packages for running enthusiasts.
Importantly, this rise in trail running is also advantageous to local communities. These events bring employment, contribute tourism revenue, and international attention to remote villages. Local Nepali runners, some of whom train on mountain paths since childhood, like Mira Rai, Aite Tamang are now competing on the global stages inspiring the next generation.
However, Trail Running in Nepal comes with its own challenges of Altitude Sickness, unpredictable harsh weather, limited access to clean water and technical terrain difficulties. Despite, a beginner or an experienced runner, Nepal promises an amazing Trail Running experience throughout.
Why Trail Running in Nepal?
Nepal Trail Running offers an unmatchable combination of physical challenge, natural beauty, and cultural richness found only by very few locations in the world. Below are a few reasons Nepal is perfectly suitable for Trail Running:
- Himalayan scenery: Nepal offers the unique opportunity to run along the world's highest mountains, including Mount Everest, Annapurna, and Dhaulagiri. The ever-changing mountain scenery, ranging from glacial ridges to hillside terraces, offers a stunning natural background that makes every kilometer motivating and memorable.
- Diverse terrain: From alpine meadows and subtropical rainforests to dry highlands, the mixed terrain of Nepal provides trail runners with an exhilarating mix of trail surfaces. Forest single tracks, steep and narrow stone staircase, or open ridgeline trails – there's something for each type of runner.
- High-altitude training: The majority of Nepal's trails start above 2,000 meters and climb above 5,000 meters. High-altitude training challenges your body, increases lung capacity, and develops unmatched endurance, and for athletes who are racing at high altitudes, it is the perfect place to condition.
- Cultural immersion:Trail Running in Nepal is not just a physical experience—it's also cultural. As you make your way through Sherpa, Gurung, Tamang, or Magar villages, you get to experience the rich local tradition, Buddhist Prayer Flags, Temples, and Monasteries, all the while being greeted by the warm smiles and hospitality.
- Popular trekking routes: The globally renowned trekking trails of Nepal, such as the Everest Base Camp trek, the Annapurna Circuit, Manaslu Circuit and Langtang Valley Trek, are perfect for trail running. These popular routes have reliable infrastructure, resting teahouses, and breathtaking views at almost every stop.
- International and local trail runs: Nepal has witnessed a rising number of trail runs being organized, which are attracting a growing following from around the globe. Events like the Annapurna 100, Mustang Trail Run, and Manaslu Trail Run have been drawing high-level runners and adventure enthusiasts, and offered the local trail running community a strong international following.
- Off-the-Beaten and Remote Routes: Unlike the crowded city marathons, the majority of the trails in Nepal go through remote areas with little to no human traffic. The remoteness gives runners an intense feeling of connection to nature—perfect for those seeking a peaceful and significant running experience away from city life.
- Low-cost travel and transport: Nepal is the most budget-friendly destination for adventure sport. Local food, quality accommodation, guiding, and transport are within the reach of trail runners at very low costs compared to Western destinations, thus making it accessible to both backpackers and serious athletes.
- Moderate seasonal conditions: Both the two peak seasons for trail running: Spring (March to May) and autumn (September to November) offer amazing weather conditions. Clear blue skies, mild temperatures, and hard trails are yours when you go running in the hills for a distance.
- Spiritual experience and adventure: Trail running in Nepal isn't just an adventure sport, it's a once-in-a-lifetime personal experience. Whether you're pushing your body to its limits, bathing in spiritual vibes from the Himalayas, or simply seeking peace in nature, every step along these paths is a tale of connection to be told.
Popular Trail Running Routes in Nepal
I. Kathmandu Valley and Nearby Trails
1. Shivapuri Peak Loop
Shivapuri Peak Loop is a standard trail run in Kathmandu, starting from Budhanilkantha through Shivapuri Nagarjun National Park. It starts on steep jeep tracks that eventually transform into technical single-track trails through dense pine and rhododendron forests. At the top (2,732 m), runners are rewarded with stunning views of Langtang and Ganesh Himal on clear days. Downhills are fast but slippery in monsoon.
- Distance: ~15 km loop
- Elevation Gain: 1,332 meters
- Difficulty: Moderate
- Terrain: Jeep track, single track, forest trail
- Permit: National Park entry permit required
- Best Season: October to March
2. Nagarkot–Kartikey Ridge Trail
This ridge run begins at Nagarkot and heads towards Kartikey Danda, offering a relatively short and gentle trail of farms, pine forests, and rolling ridges. The trail is runnable and of a gentle slope, perfect for speedwork or beginner trail runners. The sunrise and mountain view here are legendary, especially during the post-monsoons and winter seasons.
- Distance: ~4.7 km one-way
- Elevation Gain: ~500 m
- Difficulty: Moderate
- Terrain: Ridge trail, dirt path
- Best Season: October to April
3. Stupa-to-Stupa (Swayambhu to Boudhanath)
This unique city-trail mix connects two of the iconic Buddhist stupas in Kathmandu. The long route (~25 km) loops around through monastery trails, backstreets, and footpaths, with the shorter versions fitting for tempo runs of a far distance. It's not technical but street crossing and heat might be tough. This route blends culture, history, and endurance, appropriate for those seeking something spiritual and physical.
- Distance: 25 km (shorter routes available)
- Elevation Gain: Minimal to moderate (Mostly flat)
- Difficulty: Moderate
- Terrain: Paved roads, alleys, footpaths
- Best Season: Year-round
4. Chisapani to Chauki Bhanjyang Trail
This stunning trail run starts at Sundarijal, climbs up to Chisapani, and follows the ridge east to Chauki Bhanjyang, through serene forests, Tamang villages, and picturesque ridgelines. The initial ascent to Chisapani is steep and rough, featuring stone steps and a heavy forest trail through Shivapuri National Park. After Chisapani, the trail becomes easier, rolling along meadows and forestry parts with spectacular Himalayan views on clear mornings. It's a local favorite among ultra-training runners due to the large runnable trail and natural beauty.
- Distance: ~26 km (Sundarijal–Chisapani–Chauki Bhanjyang)
- Elevation Gain: 1,086 m
- Difficulty: Moderate to Difficult
- Terrain: Forest trail, jeep track, village path
- Permit: Shivapuri National Park permit required
- Best Season: October to May
5. Manjushree Trail (Valley Rim Trail)
This ultra-distance trail is specially designed for serious trail runners, running around the whole Kathmandu Valley on its surrounding ridges. It includes major high points like Shivapuri, Champadevi, Phulchowki, and Nagarkot. The course includes a mix of technical climbs, forest paths, jeep tracks, and village roads. Used annually in the Manjushree Trail Race, it demands endurance, navigation, and hard leg strength.
- Distance: ~175 km loop
- Elevation Gain: ~1200 m
- Difficulty: Very Difficult
- Terrain: Mixed – technical, forest, road, ridgeline
- Best Season: Spring (ideal for racing), Autumn
II. Annapurna Region Trails
1. Mardi Himal Ridge Run (Forest Camp to High Camp)
The Mardi Himal Ridge Run is a short, high-altitude trail in the Annapurna region that ascends gradually from Forest Camp (2,550 m) to High Camp (3,580 m). The trail follows a narrow ridge through dense rhododendron and cloud forests to open alpine meadows and panoramic views of Machhapuchhre, Annapurna South, and Hiunchuli. The climb is steep, though, and only runnable for experienced trail runners. The early morning runs here can reward you with clear Himalayan views.
- Distance: ~7.4 km (one-way)
- Elevation Gain: ~600 meters
- Difficulty: Moderate
- Terrain: Forest trail, alpine ridge
- Permit: ACAP + TIMS required
- Best Season: October to March
2. Ghorepani to Tadapani via Deurali
Located in the lower Annapurna region, this scenic trail is a rewarding trail run linking Ghorepani to Tadapani via Deurali. Starting from the thick forests of Ghorepani (2,860 m), the trail gains elevation gradually to Deurali Pass (3,090 m) with stunning sunrise views of Dhaulagiri and Annapurna ranges. From Deurali, the trail descends through thick rhododendron forests, moss-covered stone stairs, and occasional clearings to Tadapani (2,630 m). The mixed altitude offers an ideal place for interval training or a long run with a view.
- Distance: ~8.2 km
- Elevation Gain: ~420 meters
- Difficulty: Moderate
- Terrain: Forest trail, stone steps, ridge and downhill pat
- Permit: ACAP + TIMS required
- Best Season: October to March
3. Annapurna 100 Trail Run
One of Nepal's most reputed ultra-trail events, the Annapurna 100, takes place in the lower Annapurna foothills. The event comes in a variety of distances—50 km, 70 km, and 100 km—typically starting from Pokhara or Mardi Khola and incorporating steep ascents, alpine ridgelines, dense rhododendron forests, and remote village trails. The race passes through villages like Dhampus, Pitam Deurali, Landruk, Forest Camp, and High Camp—offering stunning views of Machapuchare (Fishtail), Annapurna South, and Hiunchuli.
- Distance: 100 km
- Elevation Gain: ~5,000 meters (varies slightly by route/year)
- Difficulty: Very Hard
- Terrain: Forest trails, stone steps, ridgelines, technical single track
- Permit: ACAP + TIMS required
- Best Season: Race held in April; best for dry trails and visibility
4. Upper Mustang Trail Race
Upper Mustang Trail Race is a trail running multi-stage race through one of Nepal's most remote yet culturally rich landscapes. The run follows centuries-old trade paths along the Kali Gandaki River course, along wind-flattened cliffs, Tibetan culture influenced villages, and arid desert valleys. It starts from Kagbeni, goes to Lo Manthang, and takes a roundabout, with high-altitude courses above 3,500 meters. Runners experience breathtaking scenery of mountains, sacred caves, and monasteries while the otherworldly Trans-Himalayan scenery of Mustang is always present.
- Distance: ~170 km (multi-stage over 12 days)
- Elevation Range: ~2,900 m to 4,300 m
- Difficulty: Hard
- Terrain: Desert trails, jeep tracks, rocky paths, high-altitude passes
- Permit: ACAP + Special Restricted Area Permit for Upper Mustang
- Best Season: May (race is typically held in late spring for dry weather and clear skies)
III. Everest Region Trails
1. Everest Base Camp (EBC) via Tengboche
A classic and symbolic trail that passes through the Sherpa hub of Namche Bazaar, ascends to the holy Tengboche Monastery, and finishes with an ascent to Everest Base Camp at 5,364 m. The path winds through rhododendron forests, suspension bridges, glacial valleys, and alpine highlands, offering panoramic views of Everest, Lhotse, and Ama Dablam.
- Distance: ~65 km (one-way from Lukla to EBC)
- Elevation Gain: ~3,300 m (from Lukla to EBC)
- Altitude Range: 2,800 m (Lukla) to 5,364 m (EBC)
- Difficulty: Hard (due to altitude and sustained climbs)
- Best Season: April–May, October–November
- Permit: Khumbu Rural Municipality Permit, Sagarmatha National Park Permit
Note: Requires gradual acclimatization; most runners split it over multiple days.
2. Everest UltraMarathon
Held annually on May 29 to honor the first successful Everest ascent by Tenzing Norgay and Sir Edmund Hillary, the Everest Ultramarathon is the world’s highest official marathon. This trail running race begins from Everest Base Camp (5,364 m) and follows rugged, technical trails through Gorakshep, Dingboche, Tengboche, Namche Bazaar, and finishes at Lukla—traversing stunning Himalayan landscapes and Sherpa villages.
- Start: Everest Base Camp (5,364 m)
- Finish: Namche Bazaar (3,440 m)
- Distance: 42.195 km (Marathon), Half Marathon, and Ultra (60 km) options
- Elevation Gain: ~1,200 m ascent, ~3,200 m descent
- Difficulty: Very Hard (altitude, technical trails)
IV. Manaslu Region Trails
1. Manaslu Circuit Trail
The Manaslu Trail Race is a multi-stage high-altitude trail running event that operates over the spectacular Manaslu massif. Within 12 days, the athletes run over ~140 km on 7 stages of running and walk ~40 km on acclimatization/travel days. The landscape varies: lush valleys, hard hills, glacial moraines, and an exquisite crossing of the Larkya La Pass (5,160 m), one of the highest trekking pass in Nepal.
- Distance: ~177 km (full circuit)
- Elevation Gain: ~11,000 meters
- Difficulty: High
- Terrain: Forest trail, steep climbs, suspension bridges, glacial moraine
- Permit: Special Restricted Area Permit + Manaslu and Annapurna Conservation Permits
- Best Season: March–May, September–November
At the End
Ready to Run the Himalayas? If trail running is your game, Nepal is your playground. From heart-pounding staircase climbs in the Annapurna range to high-altitude adventures in Upper Mustang and Everest, each trail offers a raw, unfiltered relationship with nature, culture, and challenge. Whether you're racing in an organized trail marathon or tracing your own route through remote mountain trails, Nepal offers an unforgettable experience at every turn.
So lace up your trail shoes, pack your bag with your adventure spirit, and discover the high of running on air. For more details, contact us here.
