By Luca Piquereddu

Running in Rome offers lush greenscapes, incredible historic architecture, and more. Rome is the most populous city in Italy and one of the biggest extended cities in Europe. It may be considered small, quiet, and old-fashioned according to a tourist’s stereotypical imagination, but it’s not. Rome is a busy and chaotic city but, fortunately, is the greenest city in Europe. The Roman public parks extension is expansive (9,716 acres), including public gardens, parks, and historical villas. The running paths give you an exclusive chance to run along enchanting historical paths with stunning landscapes, both in ancient parks and estates.

Historic villas that used to be country estates for the ancient Roman noble families are now used as public parks. Thanks to this heritage, Rome has no equal in the world in terms of historical and archaeological beauty. When running in Rome, you can take the opportunity to explore the city’s paths, which are literally capable of bringing you back in time.

Things to Know About Running in Rome

The fact that Rome is a very touristic and busy city doesn’t allow you to run through the historical center streets. It may feel impossible trying to run in the crowd. It is also dangerous as many historical streets don’t have sidewalks or enough space to run safely.

I suggest choosing parks and villas so you can enjoy their unique atmosphere and tranquility.

If you choose to visit Rome in the summertime (from June to the middle of September), you must take some basic heat precautions.

Unfortunately, Rome has become extremely hot during the summer because of the African heat waves that constantly hit the Mediterranean area recently (it hit 110 Fahrenheit last summer). To beat the heat in summer, start running early in the morning and avoid running the rest of the day, sometimes even in the evening, because it can be really humid.

The rest of the year in Rome, the temperatures are not extreme. The wintertime is quite warm compared to other Italian and European cities, just slightly cold during January and February.

Another suggestion I have as a local is to limit running on the weekends and holidays because Romans like gathering in the parks, and it could be tough to run in crowds. However, you can run early in the mornings on these days to avoid the peak crowds.

As a safety tip, as in any other big city, it’s best to avoid running during dark hours for your safety.

Running Parco degli Acquedotti

Away from downtown, the beautiful Parco degli Acquedotti is one of the parks with the most genuine Roman soul. The aqueduct park is located close to the historical city center and is well-linked to public transportation. The park offers a fantastic spot that’s off the tourist track. Running in Parco degli Acquedotti, you can feel like a local as this stunning park is mainly used by Roman runners or local sports clubs.

You can run through ancient history at the aqueduct park. The park includes about 12 acres and six ancient Roman aqueducts, as well as the Renaissance-era ones whose main aqueduct is Acquedotto Felice. The unique park takes its name from the ancient aqueducts built inside it during the Roman Empire.

As you run, you’ll be surrounded by the ancient ruins, experiencing how that part of Rome used to look during the Roman Empire. The park is entirely free and always open.

The running path is about 4 miles and completely flat, which is great for speed workouts and relaxed pace runs. The trails are not paved but are very even and safe. There’s plenty of shade in the park for warmer weather running. The park is not very crowded during the weekdays, and its breadth allows you to run without worrying about the peak crowds.

Insider Tips: Avoid weekends and holidays as it can get too crowded. The best times to run are early in the morning and around sunset. Bring a water bottle to stay hydrated. Do not run in the park when it’s dark.
How to Get There: The main entrance is located in Via Lemonia (Rome’s southeastern area). Subway Metro A line, Giulio Agricola station (about a 5-minute walk from there).
Hours: Open 24/7

Running Parco della Caffarella

The peaceful park of Parco della Caffarella is located away from the tourist areas. Still, it is very easy to get to. Just a few minutes from Rome’s busy streets, you can find a slice of pure nature inside Parco della Caffarella. In fact, the area is more than a park - it’s a rural and agricultural place inside the city. With about 326 acres, it is the biggest urban park in Italy and one of the biggest in Europe.

An added bonus is that you can stay away from the noise and city buildings, enjoying the silence and calm. While running in Rome in this park, you may come across flocks of sheep, farms with allotments and stables, or wild rabbits.

The running path (about 4.5 miles long) is very mixed, with plains or climbs (even steep ones) to satisfy every kind of runner. The soil is not paved and is sometimes uneven. All the trails are generally without trees, so consider the lack of shade in hot weather.

This park is the perfect place to run if you want to recover from the stress of tourist routes or to stay in touch with nature in a picturesque location.

Insider Tips: Avoid weekends and holidays to avoid running into the crowd. Since the park has little shade, don’t go during the summertime or hot hours. Bring a water bottle and insect repellent with you. Do not run in the park during nighttime hours.
How to Get There: Recommended entrance Via Latina/via Franco Bartoloni. Subway metro linea A (Colli Albani station)
Hours: Open 24/7

Running Villa Borghese

The most central and famous villa (now park) in the heart of Rome, Villa Borghese, is considered a treasure for the Romans. The beautiful park is about 197 acres large. One of the gems in the park is the Pincio Terrace, where you can enjoy one of the most romantic sunsets in Rome. The terrace offers stunning views overlooking Piazza del Popolo and St. Peter’s Dome.

The park includes other scenic spots like Galleria Borghese (book in advance), a marvelous museum that has pieces of art by Caravaggio, Tiziano, and Donatello (to name a few). Villa Borghese also includes Casina Valadier, an ancient mansion turned into a posh restaurant with a stunning landscape. You can also find a serene lake, the zoo, the Globe Theater, and La Casa Del Cinema.

If you need a break during or after your run, there are many kiosks in the park where you can stop to buy water or gelato.

Villa Borghese has 3 miles of wide, paved paths. You can also extend the route by following the unpaved footpaths. The park is almost entirely shaded.

Since it’s located in one of the most popular tourist areas, Villa Borghese is busy and may be the most crowded park. Schedule your run to avoid the crowds. I recommend going early in the morning to avoid crowds. You can also adapt your route to avoid crowds, choosing the non-paved paths that are less busy.

Insider Tips: Run in the early mornings. Avoid weekends, holidays, and peak tourist hours. If you find any gates open after sunset, don’t enter the park because, officially, the open time is at dawn, and the closing time is just after sunset. Leave the park by sunset when it closes.

How to Get There: Main entrance from Terrazza del Pincio. Subway Metro Linea A (Piazza di Spagna or Flaminio stations. Bus lines: 61, 89. 160, 490, and 495 (they pass through the Villa). Tram line: 2 (Piazzale Flaminio station).
Hours: Free entrance is open from sunrise to sunset every day.

Running Villa Pamphili

Villa Pamphili is another vast park in Rome (about 400 acres) with several paths for all levels of runners. Located not far from Trastevere and Gianicolo, its extension reaches Via Aurelia. Runners can admire a beautiful villa inside the park with its own little lakes and cupid fountain, which used to belong to the Pamphili noble family.

If you’re running in Rome, Villa Pamphili offers many options. The park includes a 1.8-mile path on the east side. This path provides slopes and stunning sites. You can see all the architectural gems in the park on the 1.8-mile course.

Along the second path on the east side (2.5 miles long), there is training equipment to work out and stretch. There is also a place where you can take a shower and change your clothes (for a fee) and a snack bar to eat something and rest after your workout.

This villa is split in two by a bustling street. The west side of the villa (the second part) is the “wild” part because the path (2.5 miles long) is more challenging, passing among trees and vegetation away from the monuments.

Except for the weekends and holidays, Villa Pamphili is calm and not so crowded, thanks to its layout.

Insider Tips: Running along the east side of the villa is the most scenic. Be mindful of the park’s closing time so you exit before closing.
How to Get There: Suggested entrance Via di San Pancrazio. Bus lines: 31, 791, H
Hours: October through February from 7 am to 6 pm; March to September from 7 am to 8 pm; and April to August from 7 am to 9 am.

Running Lungotevere

One of the best central areas for running in Rome is Lungotevere. The path along the Tiber River is a 5-mile (one-way) flat run that’s perfect for any level of runner. The Lungotevere is the heart of Rome, and if you run at the right time, you’ll be in awe of the iconic sites.

The Lungotevere is stunning, but it’s not the calmest path for runners during the day due to the crowds. When running on the trail, be careful and keep to the right to avoid running into the bike lane. Sometimes, you also have to dodge tourists who stand in the path to take pictures (similar to running the Brooklyn Bridge). So, the best time to run is early morning when Rome is partially asleep. This allows you to enjoy the silence and the monuments around you.

You’ll see incredible architecture and sites like Castel Sant’Angelo, Isola Tiberina, and St. Peter’s Dome. Running this path offers a stunning experience. Even the Romans don’t get tired of running in this beautiful place early in the morning, as if every time was the first time.

Insider Tips: Early in the morning is the best time to run. Don’t run after dark. Sunset is the peak time for crowds.
How to Get There: Suggested entrance: Isola Tiberina. The closest subway stop is: Circo Massimo station, metro line B.
Hours: 24/7

I hope these tips help you make the most of running in Rome. For more scenic places to run, check out our Travel section. Share your workouts with @Runstreet on Instagram to get cheered on. If you need a training plan to crush your next race, head to the Runstreet Training Center.

Happy running to you! 😊

Luca Piquereddu is a writer and local guide based in Rome. Photography is his main passion. He had several collaborations with Italian and American online heads. “Rome WAS built in a day” is his motto. Follow him on Instagram at @nowaytolose.

Running in Rome: Inside Guide from a Local