RUNNING is gaining popularity all over the world. Easy, effective and time-saving, running doesn’t require expensive equipment or gym membership.

With a pair of running shoes you can explore every corner of your city while burning calories. Running has become the ideal exercise for busy people who want to become fit without spending too much time or money.

However, beginners can easily injury themselves.

“Just like you cannot play basketball on a soccer field, runners have to choose suitable surfaces to run on,” said Su Xinquan, a member of 98 Running and a physical education teacher in High School Attached to Fudan University.

“The surface, slope and turns can greatly affect pace and health. Runners have to be aware of their capacity, objectives and the conditions before choosing where to run.

“Not every runner can or needs to run on a certain surface. What’s more, pace must be adjusted according to the road condition.”

Here are five hotspots recommended for you. Please take a look at whether they satisfy your goals.

Gongqing Forest Park

Running in Gongqing Forest Park is like entering the magic world of Alice’s Adventure in Wonderland. You are immersed in a green world made up of majestic trees and towering bamboo. It’s a true escape from hectic city life, with only birds singing and the river flowing. Listen closely, the forest is breathing. The air smells of grass and water. Far off you can hear the distant whistle of ships plying their trade on the Huangpu River.

Don’t follow the road most followed. See those winding trails in the grass? They’re for brave and curious explorers who are constantly looking for surprises and secrets. What’s more, the soft earth can add resistance and absorb shock. Running on trails helps strengthen your ankles and protect your knees. For beginners, choosing a soft surface track is crucial in preventing injuries. So why not wander off the road for a while?

After a long, exhausting run, why not treat yourself a little? Here you can find all kinds of recreation facilities, as well as grocery stores and barbecue areas. You can also invite your family or friends and make your running experience more colorful.

Running Routes:

Route 1: Follow the main road.

Suitable for: Intermediate/experienced runners

Pace: 4-6min/km

Number of traffic lights: 0

Distance: 4.5-6km

Route 2: Use the trails.

Suitable for: Beginners/junior runners

Pace: 5-7min/km

Number of traffic lights: 0

Distance: 4-6km

Recommended running time: Early morning (before 8am)

Notes:

Transport is not very convenient. There is no metro here.

You have to buy ticket to enter the park. Morning exercise cards are recommended for regular visitors. You have to enter before 8am if you use the morning exercise card.

During peak times such as festivals and holidays, there will be many visitors. You are highly recommended to finish your exercise before 8am.

Only use the explored trails. Slow down to avoid hurting your ankles. Never run on the grass or into the forests.

Rating:

Environment:

Scenery: Huangpu River, forests, bird watching promenade, small waterfall, lakes and bridges

Air: Fresh

Noise: Music is played through public address system. Quiet and peaceful.

Crowd: Busy

Road condition:

Surface: Paved road hard and rough

Trails: Soft and rough

Ups and downs: Most occur when passing a bridge. Some slopes can be steep.

Width: The track will narrow when passing a wooden court. Most of the track is wide.

Safety:

AED, first aid and shelter are provided in Gongqing Forest Park. The tracks are separated from motorized and non-motorized vehicles roads.

Transport:

Parking lot provided.

Facility:

Recreational facility, lavatories, free tap water, benches, pavilion and restaurants

Qiantan Youcheng Park

The riverside trail winds along the Huangpu River at Qiantan Youcheng Park. Starting near Chuanyang River and stretching all the way below Xupu Bridge, the track is approximately 5 kilometers. It is colored red, and interwoven with gray cycle tracks. The track is not a closed loop, giving runners the impression it will go on and on. The view will slowly be revealed as you run, like a scroll painting being unfurled.

There are three rest stops along the track. Tap water, lavatories, lockers, umbrellas, free WIFI and charging facilities are available. You can also buy sports drinks from vending machines after a long run. Sitting in a rest pavilion, you can see ships slowly making their way up and down the Huangpu River and watch the sunshine reflecting off the water.

Running Route:

Follow the track.

Suitable for: All runners

Pace: 3-7min/km

Number of traffic lights: 0

Distance: Around 5km

Recommended running time: Early morning, late afternoon and evening

Notes:

There is little shade along the track, and some sections of the track are not open yet.

Rating:

Environment:

Scenery: Huangpu River and bridges

Air: Fresh but damp

Noise: Music is played through public address system. Quiet and peaceful.

Crowd: Since the park is newly built, there are few people.

Road condition:

Surface: Paved, hard but smooth

Ups and downs: Most occur when passing a bridge. Some slopes can be steep.

Width: The track will narrow when passing a wooden court. Most of the track is wide.

Safety:

AED, first aid and shelter are provided. The track is separated from motorized and non-motorized vehicles roads.

Transport:

Metro Line 11: Oriental Sports Center Station

Parking lot provided.

Facilities:

Recreational facility, clean lavatories, free tap water, benches, pavilion and restaurants.

Century Park

There are two running tracks at Century Park. The outer track has less ups and downs and fewer turns, while the inner track has a better view. Fancy a nice view while working out? Choose the inner track. Want to keep a high speed and amaze your friends with your running records? Then the outer track is the right one. Frankly, there is always a way to meet your needs.

If you are crazy for a drink after a summer run, a water fountain is just off your way. Too tired to continue? Sit on a bench and take a break. There are lavatories in and out of the park, where you can also change clothes.

Are you tired of high-rises and busy streets, yet a suburban track is too far away? Located in downtown Shanghai, Century Park is easy to access and also has a parking lot. So you can choose to drive there or take the subway. There are many trees so you can breathe deeply and feel refreshed. Running under the shade of trees, you will feel free of the hassles of city life.

Running Routes:

Route 1: Follow the outer track.

Suitable for: Intermediate runners

Pace: More than 5min/km

Distance: 5km

Route 2: Follow the inner track.

Suitable for: Beginners & junior runners.

Pace: More than 6min/km

Distance: 5km

Recommended running time: Early morning

Notes:

The running track may become crowded after 7pm, walkers and runners are not separated.

During rush hours heavy traffic isn’t too far away, so the dirt and the noise can be disturbing.

Rating:

Environment:

Scenery: Century Park, Zhangjiabang, Zhangjiabang Bridge, Xiantangbang Bridge.

Air: Not good when traffic is busy

Noise: A bit noisy when traffic is at peak

Crowd: The track can become crowded after 7pm.

Road condition:

Surface: Paved, hard but smooth

Ups and downs: Most occur when passing a bridge. Some slopes can be steep.

Width: Narrow

Safety:

First aid and shelter are available. The track is separated from motorized and non-motorized vehicles roads.

Transport:

Metro Line 2: Shanghai Science and Technology Museum or Century Park stations

Parking lot provided.

Facility:

Depositary, lavatories and free tap waters

Xinjiangwancheng

With several wetlands, Xinjiangwancheng has clean air and cool temperatures all year round for runners. In the height of summer, it’s a great place for running so as to get away from the intense humidity.

The traffic in Xinjiangwancheng is not busy. There will be few cars on the road after 8pm.

Running Routes:

Runners can design their own running routes. Here’s an example for junior runners.

Route:

Suitable for: Junior runners

Pace: 6-7min/km

Distance: 5km

Scenery along the road: The Wetland Park, Jiangwan Campus of Fudan University and Sakura Road

Recommended running time: Early morning

Notes:

Runners have to run on the bicycle lane. There are many traffic lights, and no lockers or lavatories. However, there are several shopping malls where you can find clean toilets.

Rating:

Environment:

Scenery: The Wetland Park, Jiangwan Campus of Fudan University, Sakura Road, Wujiaochang, villa district, the railway, Yixian Elevated Road, Jungong Road and forest park

Air: Fresh (when no vehicles pass by)

Noise: Quiet

Crowd: Few people

Road condition:

Surface: Paved, hard but smooth

Ups and downs: Few

Width: Wide, but runners have to take care of passing vehicles.

Safety:

No AED, first aid and shelter. The track is not separated from motorized and non-motorized vehicles roads.

Transport:

Metro Line 10: Xinjiangwancheng Station

There’re parking lots in nearby shopping malls.

Facilities:

Depends on your route. (Great facilities are assured in shopping malls.)

Education grounds

Running alone can be boring, so the solution is to go to an education facility’s grounds. It’s easy to find someone that has a similar pace as you to run together, even if you do not know each other. You can also chat with people when warming down.

Since tracks are elastic and smooth, you can run fast without worrying about hurting yourself. Professional and experienced runners often carry out interval training on tracks.

If you happen to live near grounds, you’re lucky. Most people do not have the time to drive or take public transportation to reach their running sites. In order to form a habit of daily exercise, a nearby track is needed. Many universities and stadiums open their grounds to the public. These include, Jiangwan Campus of Fudan University, Jiao Tong University, East China Normal University and Yuanshen Stadium. A nearby ground can help foster a regular exercise routine.

Running Route:

Follow the track.

Suitable for: All runners

Pace: 3-7min/km

Distance: 400m/round (inner track)

Recommended running time: Early morning, late afternoon and evening

Notes:

There is little shade along the track. Runners may be disturbed by basketballs or footballs.

Keep the same direction can do harm your knees, therefore run clockwise for a while and turn back to run counterclockwise. (Though some schools do not permit so, for example, Yuanshen Stadium).

Runners may easily feel bored due to the humdrum scenery.

Rating:

Environment:

Scenery: School grounds

Air: It depends (usually fresh).

Noise: Usually peaceful and quiet

Crowd: Crowded after 7pm

Road condition:

Surface: Soft plastic track

Ups and downs: No ups and downs

Width: Wide

Safety:

AED, first aid and shelter are provided. The track is separated from vehicle roads.

Facility:

Parallel & single bars, lavatories, depositary and benches