Whether you just moved to DC or you've been pounding the pavement here for years, these five routes are essential. They represent the best of what running in the capital has to offer: history, nature, challenge, and community. Here's what makes each one worth lacing up for.
1. The National Mall Loop (3-5 miles)
Let's start with the obvious one, and for good reason. The National Mall isn't just for tourists with fanny packs. It's actually one of the most versatile running routes in the city.
The basic out-and-back from the Capitol to the Lincoln Memorial is about 4 miles, but you can easily customize it. Add the Tidal Basin for cherry blossom views and a softer surface, or extend to the monuments for extra mileage. Early morning is magical here. You'll have the Reflecting Pool mostly to yourself, and there's something about running past the Washington Monument as the sun comes up that never gets old.
Tip: The gravel path on the south side of the Mall is easier on your joints than the pavement, and it's less crowded than the main walkways. Water fountains are plentiful from spring through fall, but bathrooms are limited, so plan accordingly.
2. Rock Creek Park (endless options)
If the Mall is DC's front yard, Rock Creek Park is its backyard. And what a backyard it is. With over 1,700 acres and 32 miles of trails, you could run here every week and never do the same route twice.
Beach Drive is the crowd favorite, especially on weekends when it's closed to cars. The paved path runs alongside the creek for miles, offering a relatively flat, shaded escape from the city. But don't sleep on the dirt trails. The Western Ridge Trail and Valley Trail give you actual single-track running with roots, rocks, and enough hills to remind your quads they have a job to do.
The park connects multiple neighborhoods, so you can start from Adams Morgan, Woodley Park, or even downtown if you're up for the approach miles. It's where DC's trail running community lives, and you'll find runners of every level out here, especially on weekend mornings.
Tip: The dirt trails get muddy and technical after rain. If you're new to trail running, start with Beach Drive and work your way into the single track. And yes, you will see deer. Lots of them.
3. Anacostia River Trail (varies, up to 20+ miles)
The Anacostia River Trail is DC's best-kept running secret, though that's changing fast. This paved trail system runs along both sides of the Anacostia River and keeps expanding. You can currently run over 20 miles if you connect all the sections, and new segments open regularly.
What makes this route special is how different it feels from the rest of DC. It's quieter, less crowded, and offers long stretches of uninterrupted running. The views aren't as iconic as the Mall, but there's something peaceful about running alongside the water with the city skyline in the distance. Plus, it connects to tons of neighborhoods east of the river that runners often overlook.
The trail links up with the National Arboretum (worth a detour), Kingman Island (a hidden gem), and eventually connects all the way down to Maryland. It's perfect for long runs when you need to rack up miles without dealing with traffic lights every quarter mile.
Tip: Parking can be tricky depending on which section you want to run. Anacostia Park has decent parking near the river, or you can start from the Navy Yard area and head south. Bring your own water, as fountains are sparse.
4. Capital Crescent Trail (11 miles one way to Bethesda)
Technically, this trail starts in Georgetown and ends in Bethesda, Maryland, so it's not entirely in DC. But DC runners claim it anyway, and for good reason. This former railroad corridor is now one of the most popular running and biking paths in the region.
The trail is completely paved (in DC) and mostly flat, making it ideal for tempo runs, easy recovery days, or that long run where you just want to zone out and rack up miles. The Georgetown section can get busy on nice weekends, but once you pass the Maryland border, it opens up. The shade from the tree canopy makes this a lifesaver during DC's brutal summer months.
You can start from Georgetown waterfront, which also connects you to the C&O Canal towpath if you want a softer surface. Or park in Bethesda and run back toward DC. Either way, you're getting a scenic, low-stress run.
Tip: The DC section is paved, but if you continue into Maryland past Bethesda, it turns to crushed gravel. Cyclists love this trail too, so stay to the right and keep your headphones at a reasonable volume so you can hear the "on your left" warnings.
5. The Metropolitan Branch Trail (~8 miles, out and back)
The MBT is DC's urban connector trail, and it keeps getting better. Running from Union Station up to Silver Spring, this paved trail cuts through neighborhoods you might not otherwise explore: NoMa, Brookland, Edgewood, Takoma.
What I love about the MBT is how it shows you a different side of DC. You're running through actual neighborhoods where people live, not past monuments and museums. There are murals, community gardens, and local spots to grab coffee or a post-run bite. It's grittier and more real than some of the other routes on this list, and that's exactly the point.
The trail is well-maintained and clearly marked, with good lighting for early morning or evening runs. It's also relatively flat, making it a solid option for speed work or progression runs. And because it roughly parallels the Red Line, you have Metro access at multiple points if you need an escape hatch.
Tip: The trail has a few road crossings, so don't expect completely uninterrupted miles. But the trade-off is worth it for the neighborhood vibe. Start at Union Station and head north, or reverse it for a slight downhill advantage on the return. Stop into Dew Drop Inn or City State for a drink!
The Bottom Line
These five routes give you everything DC running has to offer. History and monuments on the Mall. Nature and trails in Rock Creek. Long, uninterrupted miles on the Anacostia and Capital Crescent. Urban exploration on the MBT.
Master these, and you'll never be bored running in this city. You'll also never be far from other runners. DC's running community is out there every day on these routes, and you'll start recognizing the same faces, exchanging nods, maybe even joining up for miles.
Share The Capital Runner With Your Friends
The best runs are better with friends.
If you know someone who's always asking "where should I run?" or showing up late to registration because they missed the announcement, forward them this email.
DC's running community is stronger when we're all connected, and they'll thank you for the tip on that perfect new route.