How to Start Running in Denver: Best Trails

Denver, known as the Mile-High City, offers more than just breathtaking mountain views and craft beer—it’s a runner’s paradise. With over 300 days of sunshine annually, an extensive network of trails, and a community deeply passionate about outdoor fitness, Denver provides an ideal environment for beginners and seasoned athletes alike. Whether you’re moving to the city for the first time or simply looking to reignite your running habit, starting your journey here can be both exhilarating and transformative. But with so many options—from urban paths to alpine singletracks—it’s easy to feel overwhelmed. This comprehensive guide walks you through everything you need to know to begin running in Denver safely, confidently, and enjoyably, with a curated list of the best trails suited for every level.

Running in Denver isn’t just about exercise—it’s about connecting with nature, embracing altitude adaptation, and becoming part of a vibrant culture that celebrates movement. The city’s unique elevation (5,280 feet above sea level) presents both challenges and advantages. While the thinner air demands adjustment, it also builds endurance faster over time. Understanding how to navigate this environment, choose the right trails, and train smartly will set you up for long-term success. This guide is designed for absolute beginners but also offers valuable insights for those with some experience looking to explore Denver’s hidden running gems.

Step-by-Step Guide

Step 1: Assess Your Current Fitness Level

Before lacing up your shoes, take an honest look at your current physical condition. If you’ve been sedentary, don’t rush into long runs. If you’ve run before but not at altitude, recognize that your body will respond differently. Start by walking briskly for 20–30 minutes, three times a week. Pay attention to how your breathing feels—Denver’s elevation means oxygen levels are about 17% lower than at sea level. You may feel winded sooner than expected, and that’s normal.

Use this baseline to set realistic goals. For example, aim to complete your first continuous 10-minute run within two weeks. Don’t compare yourself to others. Progress in Denver is measured in consistency, not speed. Many runners here take months to adapt fully to the altitude before increasing intensity.

Step 2: Invest in Proper Running Gear

Denver’s weather is notoriously unpredictable. One moment it’s sunny and 70°F; the next, snow flurries and wind gusts hit. Your gear must reflect this variability. Start with:

• Moisture-wicking base layers—avoid cotton, which retains sweat and causes chills.
• A lightweight, wind-resistant jacket—ideal for early morning runs when temperatures dip.
• Running shoes with good traction—many trails are rocky or dusty. Look for trail-running shoes if you plan to venture beyond pavement.
• UV-protective sunglasses and sunscreen—high elevation means stronger UV rays, even on cloudy days.
• A hydration belt or handheld bottle—dry air increases fluid loss. You’ll need more water than you think.

Visit a local running store like Running Warehouse or REI Co-op in Denver for personalized shoe fittings. Staff here are experienced with altitude-specific needs and can recommend models that handle rocky terrain and frequent temperature shifts.

Step 3: Start Slow—Walk-Run Intervals

Begin with a walk-run protocol. For your first week, try 1 minute of running followed by 2 minutes of walking. Repeat for 20–25 minutes, three times per week. Each week, increase the running intervals by 30 seconds while keeping the same total duration. By week four, aim for 5 minutes of running, 2 minutes of walking. This approach minimizes injury risk and allows your body to adapt to the altitude gradually.

Listen to your body. If your heart is pounding, your breathing is labored, or you feel dizzy, stop and walk. Altitude sickness symptoms—headache, nausea, fatigue—can mimic overexertion. If symptoms persist, consult a healthcare provider familiar with altitude physiology.

Step 4: Choose Your First Trail

For beginners, start with paved or well-maintained gravel paths. Avoid steep, technical singletracks until you’ve built endurance and confidence. Here are three beginner-friendly trails to start with:

1. Cherry Creek Trail

Stretching 11 miles from downtown Denver to the southern suburbs, this paved trail is flat, well-lit, and frequently patrolled. It’s ideal for first-timers because it’s easy to access, has restrooms and water fountains at key points, and offers scenic views of the Cherry Creek Reservoir. You can start at the intersection of Broadway and Alameda and run just 1–2 miles to get a feel for it.

2. High Line Canal Trail

This 71-mile historic canal trail is one of Denver’s most underrated gems. The first 5 miles from the intersection of South University Boulevard and South Santa Fe Drive are paved and gently rolling. It’s shaded in places, making it cooler in summer, and passes through quiet neighborhoods and natural areas. You’ll rarely encounter crowds here, offering a peaceful running experience.

3. City Park Trail Loop

Surrounding the iconic City Park, this 2.5-mile loop is flat, paved, and surrounded by trees, the Denver Museum of Nature & Science, and views of Pikes Peak. It’s perfect for morning or evening runs. The park has ample parking, public restrooms, and benches for recovery. Many locals start here because it’s safe, scenic, and centrally located.

Step 5: Run at the Right Time of Day

Denver’s elevation makes morning and evening runs more comfortable. Avoid running between 10 a.m. and 3 p.m. during summer months, when UV exposure is highest and temperatures can spike above 90°F. Early mornings (5:30–7:30 a.m.) offer cooler air, fewer people, and the chance to watch the sunrise over the Rockies. Evenings (6–8 p.m.) are also excellent, especially in spring and fall.

Winter runners should be cautious of icy patches, especially on shaded trails. Wear traction devices like YakTrax if temperatures dip below freezing. Always check trail conditions on the Denver Parks and Recreation website before heading out.

Step 6: Track Your Progress

Use a simple running app like Strava, Nike Run Club, or even your smartphone’s health app to log your runs. Note the distance, time, perceived effort, and how you felt at altitude. Over time, you’ll notice improvements: your heart rate lowers during the same pace, you recover faster, and your breathing becomes more efficient.

Don’t obsess over pace. In Denver, “easy” pace is often 1–2 minutes slower than what you’re used to at sea level. Celebrate consistency. Running three times a week for 20 minutes is more valuable than one 60-minute run followed by three days off.

Step 7: Join a Running Community

Running solo is fine, but community support boosts motivation and safety. Denver has dozens of beginner-friendly running groups:

• Denver Running Club (DRC) – Offers “Couch to 5K” programs every spring and fall. Free for members.
• She Runs Denver – A women-led group that meets at City Park on Tuesday and Thursday mornings.
• Denver Trail Runners – Hosts monthly beginner-friendly trail outings on the High Line Canal or Chatfield State Park.

These groups provide accountability, tips on navigating Denver’s terrain, and often organize free gear swaps or nutrition workshops. Showing up consistently—even if you’re the slowest—builds confidence and friendships.

Step 8: Fuel and Hydrate for Altitude

At 5,280 feet, your body burns more carbohydrates and loses fluids faster. Before a run, eat a light snack with complex carbs and a bit of protein—think banana with almond butter or oatmeal with berries. Avoid heavy, greasy meals.

Hydration is critical. Drink 16 ounces of water 2 hours before your run. During runs longer than 45 minutes, sip water every 15–20 minutes. Consider an electrolyte tablet or sports drink if you’re sweating heavily or running in heat. After your run, replenish with water and a snack containing protein and carbs within 30 minutes—chocolate milk is a popular local favorite for recovery.

Step 9: Gradually Increase Distance and Elevation

Once you’re comfortable running 2–3 miles without stopping, begin incorporating gentle hills. Try the eastern edge of City Park near the zoo, or the gentle incline on the High Line Canal near South Broadway. Increase weekly mileage by no more than 10% to avoid overuse injuries.

After 6–8 weeks, consider tackling one of Denver’s intermediate trails like the Mount Falcon Park Trail or Red Rocks Trail. These offer elevation gain but remain well-marked and popular, so you’re never truly alone.

Step 10: Prepare for Weather and Altitude Variability

Denver’s weather can change in minutes. Always carry a lightweight zip-top bag with:

• A thermal hat and gloves (even in spring)
• A small emergency blanket
• A phone charger pack
• A whistle

Altitude adaptation takes 1–3 weeks for most people. During this time, prioritize rest and sleep. Your body is working harder to produce red blood cells. Don’t push for personal records. Focus on feeling good, not fast.

Best Practices

Practice the “Talk Test”

At altitude, your breathing will be heavier. Use the talk test to gauge intensity: if you can speak in full sentences without gasping, you’re in the right zone. If you can’t say more than a word or two without pausing, slow down. This ensures you’re training aerobically, not anaerobically, which is essential for building endurance safely.

Warm Up and Cool Down

Never skip these. Start with 5–10 minutes of walking, followed by dynamic stretches like leg swings, high knees, and arm circles. After your run, walk for 5 minutes, then do static stretches focusing on calves, hamstrings, quads, and hips. Tight muscles at altitude recover slower—stretching prevents injury and soreness.

Run with a Buddy or Tell Someone Your Route

Especially on less-traveled trails, safety matters. Let a friend know where you’re going and when you expect to return. Apps like AllTrails allow you to share your live location. If running alone, stick to well-trafficked paths until you’re experienced.

Respect Trail Etiquette

Denver’s trails are shared spaces. Runners yield to hikers and cyclists. On narrow paths, step aside to let others pass. Keep dogs on leashes unless in designated off-leash zones. Pack out all trash—including banana peels and energy wrapper. Leave no trace.

Listen to Your Body—Not Your Watch

Altitude affects everyone differently. Two people running the same pace may have vastly different heart rates. Don’t compare yourself to others. Your goal is sustainable progress, not speed. If you feel unusually tired, dizzy, or nauseous, take a rest day. Pushing through can lead to burnout or altitude illness.

Adapt Your Expectations

At 5,280 feet, your 8-minute mile might feel like a 9:30 mile at sea level. That’s normal. Celebrate completing the run, not the pace. Over time, your body will adapt, and your times will improve naturally. Patience is your greatest ally.

Protect Your Skin and Eyes

UV radiation increases by 10–12% for every 1,000 feet of elevation. Even on overcast days, sun damage is real. Apply broad-spectrum SPF 30+ every 2 hours if running longer than 60 minutes. Wear UV-blocking sunglasses—polarized lenses help reduce glare from snow or rock surfaces.

Run with the Seasons

Denver’s four distinct seasons offer varied running experiences:

• Spring – Mild temps, blooming wildflowers on the High Line Canal. Watch for muddy patches.
• Summer – Long days, but midday heat is intense. Run early or late. Stay hydrated.
• Fall – Crisp air, golden aspens in the foothills. Perfect for longer runs.
• Winter – Snowy trails can be magical. Use traction devices. Dress in layers. Avoid icy sidewalks.

Tools and Resources

Trail Mapping Apps

These apps are essential for navigating Denver’s trail network:

• AllTrails – Offers user reviews, elevation profiles, trail conditions, and photos. Filter by difficulty, distance, and surface type. Highly recommended for beginners.
• Strava – Tracks your runs and shows popular routes used by other runners in Denver. Join the “Denver Runners” segment to see trending paths.
• Google Maps (Satellite View) – Use this to scout trailheads and parking spots before you go. Many trails don’t appear on standard maps.

Local Running Stores

These shops offer expert advice, gear fitting, and community events:

• Running Warehouse (South Pearl Street) – Extensive selection of trail and road shoes. Free gait analysis.
• REI Co-op (Denver) – Hosts free trail-running clinics and group hikes.
• Denver Running Company (Boulder, but popular with Denver runners) – Offers beginner workshops and shoe rentals.

Weather and Air Quality Tools

Denver’s air quality can fluctuate, especially in summer. Use:

• AirNow.gov – Real-time air quality index (AQI). Avoid running outdoors if AQI exceeds 100 (unhealthy for sensitive groups).
• Weather.com or AccuWeather – Check hourly forecasts. Wind speed matters—strong gusts can make running feel harder.

Hydration and Nutrition

Recommended products for Denver runners:

• Hydro Flask Water Bottles – Keeps water cold in summer, hot in winter.
• Nuun Electrolyte Tablets – Dissolve in water for balanced hydration without sugar overload.
• Clif Bars or Larabars – Lightweight, natural fuel for longer runs.

Community and Events

Get involved in Denver’s running culture:

• Denver Marathon Foundation – Offers free 5K and 10K training programs year-round.
• Run the Rockies – Annual series of trail races from 5K to 50K. Great for goal-setting.
• Denver Running Club (DRC) Events – Weekly group runs, nutrition talks, and shoe clinics.

Real Examples

Example 1: Maria, 32, First-Time Runner

Maria moved to Denver from Florida and wanted to get fit but was intimidated by the altitude. She started with 10-minute walks on the Cherry Creek Trail three times a week. After two weeks, she added 1-minute running intervals. By week six, she ran 1.5 miles continuously. She joined She Runs Denver and completed her first 5K in City Park in October. “I thought I’d be out of breath the whole time,” she says. “But once I stopped comparing myself to my old pace, I actually started loving it.”

Example 2: James, 45, Returning Runner

James ran in college but hadn’t run in 15 years. He returned to Denver after a corporate relocation and wanted to get back into shape. He began on the High Line Canal, running 20 minutes three times a week. He invested in trail shoes after a trip to Running Warehouse. After three months, he tackled the Mount Falcon Park loop—a 3.5-mile trail with 500 feet of elevation gain. “I was winded,” he admits. “But I felt proud. I didn’t care how slow I was. I was back.” He now runs two trail runs and one road run weekly.

Example 3: Aisha, 28, Trail Enthusiast

Aisha started running on pavement but wanted to explore nature. She joined Denver Trail Runners and began with the Chatfield State Park loop—a 4-mile gravel path with gentle hills and wildlife sightings. Within six months, she was running the 10-mile Bear Creek Trail. “The solitude and the views,” she says, “make every run feel like an adventure, not a chore.” She now leads beginner trail sessions on Sundays.

Example 4: The Family Who Runs Together

The Garcias—parents and two kids—started running together on the City Park loop after their youngest was diagnosed with asthma. They began with 10-minute walks, then added short jogs. Now, they run 2–3 miles every Saturday morning. “It’s our family time,” says the father. “We talk, we laugh, we see the ducks. And our son’s asthma is better than ever.”

FAQs

Is it harder to run in Denver because of the altitude?

Yes, initially. At 5,280 feet, the air contains about 17% less oxygen than at sea level. This means your heart and lungs work harder to deliver oxygen to your muscles. You’ll likely feel more winded, your pace will be slower, and recovery may take longer. But over 2–6 weeks, your body adapts by producing more red blood cells, making running easier. Many elite athletes train in Denver for this exact reason.

What’s the best time of year to start running in Denver?

Spring (April–May) and fall (September–October) are ideal. Temperatures are mild, trails are dry, and the air is crisp. Summer can be hot and sunny, but early mornings are still great. Winter requires extra gear but offers solitude and beautiful snow-covered trails.

Do I need trail running shoes?

Not at first. If you’re sticking to paved paths like Cherry Creek or City Park, regular running shoes are fine. But if you plan to explore gravel, dirt, or rocky trails—even occasionally—trail shoes with grippy soles and toe protection are worth the investment. They prevent slips and reduce foot fatigue.

How do I know if I’m experiencing altitude sickness?

Symptoms include headache, dizziness, nausea, fatigue, shortness of breath, and difficulty sleeping. Mild symptoms usually resolve within 2–3 days. Rest, hydrate, and avoid alcohol or caffeine. If symptoms worsen or include vomiting, confusion, or chest tightness, seek medical attention immediately.

Can I run in the winter?

Absolutely. Many Denver runners run year-round. Dress in layers, wear traction devices on icy trails, and avoid shaded paths that remain frozen. Morning runs are safest as temperatures rise. Always carry a phone and let someone know your route.

Are Denver’s trails safe for solo runners?

Most popular trails like Cherry Creek, High Line Canal, and City Park are very safe during daylight hours. Avoid isolated trails like those in the foothills (e.g., Lookout Mountain) until you’re experienced. Stick to well-traveled paths, run during daylight, and trust your instincts.

How much water should I drink while running in Denver?

Drink at least 16–20 ounces of water 2 hours before your run. During runs longer than 45 minutes, aim for 6–8 ounces every 15–20 minutes. You’ll lose fluids faster due to dry air and increased respiration. Weigh yourself before and after long runs—if you lose more than 2% of your body weight, you’re underhydrated.

Should I use a running watch or app?

Yes, especially for tracking progress. A watch or app helps you monitor distance, time, and heart rate. But don’t fixate on pace. Focus on consistency and how you feel. In Denver, “easy” is relative.

What should I do if I get a side stitch?

Slow down, take deep belly breaths, and gently press on the area of pain. Side stitches are common at altitude due to rapid breathing and dehydration. Hydrating well before your run and avoiding large meals 2 hours prior can help prevent them.

Where can I find free running clinics in Denver?

Denver Running Club, REI, and the Denver Marathon Foundation offer free beginner clinics regularly. Check their websites or social media pages for upcoming events. Many are held in City Park or at local libraries.

Conclusion

Starting to run in Denver is more than a fitness decision—it’s an invitation to embrace a lifestyle shaped by nature, resilience, and community. The city’s trails are not just pathways; they’re gateways to panoramic mountain vistas, quiet forest canopies, and the rhythm of urban life intertwined with wild beauty. Whether you begin on the paved edges of Cherry Creek or the winding gravel of the High Line Canal, each step you take is part of a larger story—one of adaptation, discovery, and personal growth.

The altitude may challenge you, the weather may surprise you, and the trails may stretch farther than you expect—but you are not alone. Thousands of runners before you have walked this path, struggled with the thin air, and found joy in the climb. You will too. Start slow. Stay consistent. Listen to your body. Celebrate small victories. And above all, let the mountains inspire you.

Denver doesn’t ask you to be fast. It asks you to show up. And once you do, you’ll find that running here isn’t just about moving your legs—it’s about connecting with the earth beneath you and the sky above. Lace up. Step out. Breathe deep. The trail is waiting.