Middle East & Africa

Tehran, Iran

A Comprehensive Guide to the Best Places to Run in Tehran

Iran’s capital city of Tehran is the most populous metropolitan area in the country, and the third largest city in the Middle East. The city is famous for its historical archives, bazaars, and rich, varied architecture. Tehran also features a dramatic setting, with major mountains to the north. The city is divided into 22 districts, with the wealthier, commercial sections toward the northern end. One interesting geographic note is the dramatic difference in altitude from the southern (1100m) to the northern (1700m) end of the city. Given the city’s famous traffic, the best bets for running in Tehran are in its numerous parks, many of which feature running tracks.

Some of the best parks for running in Tehran are Pardisan Park, Chitgar Forest Park, Laleh Park, Velayat Great Park, Ab-o Atash Park, and Javanmardan Park. Those who want to run closer to the heart of the city may enjoy the 17.5 km Valiasr Street. Runners can also opt for a membership at the Enghelab Sports Complex or explore the trails and historic sights in the northern neighborhood of Darband.

Some Notes About Running in Tehran: It is best to wear pants rather than shorts. Also, there are regulations about women running in Tehran. It can be very hot and exposed in the summer, so best to go early or find a shaded park. Also, Tehran is famous for its traffic congestion and air pollution. Runners should also note the altitude, which can be a factor at the northern end of the city. As for transportation, there are four metro lines, and and several bus routes (including rapid transit buses).

Editor's Picks

Some of our favorite runs in Tehran, Iran

Pardisan Park

The 270 hectare Pardisan Park is one of the larger green spaces in Central Tehran. It’s possible... more...

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Pardisan Park

Tehran, Iran

The 270 hectare Pardisan Park is one of the larger green spaces in Central Tehran. It’s possible to put together a loop of up to 10 km here, complete with a run over a suspension bridge, views of the Milad Tower, and sighting of local wildlife.
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Chitgar Forest Park

Tehran, Iran

Excellent variety of running options in this 1,450 hectare park located in District 22 in western Tehran. Paths and asphalt roadways, a 5 km boardwalk around a lake, and some forested trail running. Add adjacent botanical gardens
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Valiasr Street

Tehran, Iran

One of the best street runs in Tehran. Valiasr Street is a main thoroughfare through the center of the city with a wide, tree-lined sidewalk. Highlights include parks, architectural sights, and historic homes. Up to 17.5 km one-way.
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Enghelab Health Road

Tehran, Iran

If you’re in Tehran for the long haul, consider paying the membership fee to the Enghelab Sports Complex. The Enghelab Health Road is a great 2.5 km tarmac path circling the grounds.
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Laleh Park & Keshavarz Boulevard

Tehran, Iran

Laleh Park is a fairly small green space in District 6 of Tehran, but there are several worthwhile features that make it a great running route. We’ve mapped a 5km incorporating the tree-lined median of Keshavarz Boulevard.
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Velayat Great Park

Tehran, Iran

Velayat Great Park is built on the former grounds of the Ghalemorghi military airport. Today, it is manicured with stone walkways, gardens, and a 5.5 km paved running track circling the perimeter.
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Ab-o Atash Park/Taleghani Park

Tehran, Iran

Runners will be lured in by the “Water and Fire” park’s crushed stone pathways and numerous bridges. Our 4.25 km loop three bridge/three park loop, explores the grounds of Ab-o Atash Park, Taleghani Park, and Nowrooz Park. Located in District 3.
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Javanmardan Park

Tehran, Iran

This linear park along the Kan Creek in District 22 is favored by cyclists for its long paved lanes, but runners can also enjoy a good out and back or loop along the banks. The longest option is a ~5 km out and back along the west bank.
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Darband

Tehran, Iran

This fascinating neighborhood at the far north city limits of Tehran is worth the travel for a destination run or a trail session. Options include the Saadabad Historical Complex, Darband Street, and the trail to Mount Tochal.
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Pardisan Park

Tehran, Iran

The 270 hectare Pardisan Park is one of the larger green spaces in Central Tehran. It’s possible to put together a loop of up to 10 km here, complete with a run over a suspension bridge, views of the Milad Tower, and sighting of local wildlife.
Explore

Chitgar Forest Park

Tehran, Iran

Excellent variety of running options in this 1,450 hectare park located in District 22 in western Tehran. Paths and asphalt roadways, a 5 km boardwalk around a lake, and some forested trail running. Add adjacent botanical gardens
Explore

Valiasr Street

Tehran, Iran

One of the best street runs in Tehran. Valiasr Street is a main thoroughfare through the center of the city with a wide, tree-lined sidewalk. Highlights include parks, architectural sights, and historic homes. Up to 17.5 km one-way.
Explore

Tehran has a mix of continental, semi-arid, and Mediterranean climates. Summers are hot and dry, with highs in the 33-37 C range depending on location. Spring and autumn are mild and pleasant. Winters can be cool to cold, with highs in the 5-10 C range depending on location, and lows dipping below freezing. The climate varies by location in the city — the south end of Tehran is at around 1100m, while the northern end is closer to 1700m. The mountains to the north, of course, have a different climate altogether.

Most Tehran hotels are located near the center of the city. Try to stay near one of the central parks, or near a metro station, which accesses many of our routes.

There are many popular running chains in Tehran, including Nike, Reebok, Asics, and Saucony.

 

We don’t know of any nearby running events in Tehran, but let us know if you hear of one!