There is oft an expectation by many travelling to Kenya for the first time to see Kenyans running along the Jomo Kenyatta International Airport’s precincts, or at least, along Mombasa road (the road that leads towards the capital Nairobi from the airport).
Dissapointment hugs them as it warmly whispers, “Karibu Kenya.”
Home to the world’s greatest concentration of distance running talent, Kenya has been an athletics powerhouse since the 70s. Yet, beyond the Elite athletes and the global PR machinery that has hyped Kenya as a country of runners, the reality can feel somewhat deceptive to any foreigner who steps foot on the land.
Here’s what you need to know as you explore the world’s running Mecca.
Kenya is not a country of runners
No, really, we are not. Unlike what you have heard, a majority of Kenyans don’t run (we don’t like shouting about it though, we have a reputation to maintain, remember!)
Despite dominating the world for decades in competitive middle and long-distance running by consistently producing world champions, there isn’t much of a running culture among the general public.
Between harbouring many misconceptions about running: that only elites run (because they get paid. Why else would you want to run?); or that it is a preserve of the elite ( while there’s a hint of some truth here, this notion no longer holds much water, not with the current lifestyle & rural to urban migration); or that it’s only for those who want to lose weight; running in Kenya is yet to endear itself to its citizens as a wellness activity.
Unlike South Africa which has become an outlier in the rest of the continent, running in Kenya is still regarded by most as something only our elites do to earn a living.
The belief that one can only run to get paid has become such deeply entrenched conventional wisdom that despite the spring up of leisure running clubs within Nairobi and other major cities of the country with local races organised every other weekend, the tide is yet to turn.
But the winds of change are blowing.
A vibrant recreational running community
Little is known of Kenya’s vibrant recreational/leisure running community.
The last 10 years have seen the growth of a diverse community of recreational/leisure social runners, joggers and walkers who, despite lurking in the long shadow cast by elite legends have found their meaning in the sport.
In the last 5 years alone, what was once a nondescript gathering of the middle class ( many of whom were battling lifestyle diseases) has exploded in numbers, inclusivity, geographical coverage, variety and ambition.
“There are approximately 1,500 recreational runners in Kenya. Joyce Nduku ( popularly known as Tata the marathon granny), an avid marathon runner told KenyanPoet. “ While this is still a relatively low number compared to South Africa, the US, parts of Europe and even Asia, we are seeing some tremendous growth.”
Catalysed by the global COVID-19 pandemic, leisure running has become one of the most endearing fitness activities among the young and old living in urban areas.
When the pandemic hit the country in 2020, Gyms and other sports & fitness facilities including most public spaces were closed. For many, running became the most practical and safe alternative. It not only helped many to keep fit, but it also became a way to retain sanity whilst grappling with so much uncertainty. For many, that new hobby stuck.
Running communities have become excellent support systems for new, would-be and veteran runners including retired elite athletes. Such communities include running clubs such as The Urban Swaras, Team Jasho, Swamp Runners, Kitengela Mbuni Runners, Runfit, Karura Running Club, Pace Setters, 032 Road Runners, Nakuru Fitness, sports event organisers such as Fitness With David, Run Beyond, Bucketlist Adventures, Trek Sports House, We Run Nairobi, Shiwan Adventures and many others have seen a surge in numbers from 2020.
Eldoret and Iten — epicentres of elite running in the Rift Valley
Eliud Kipchoge with his fellow Kenyan elite athletes in training
If Kenya is the home of running, then Iten is where its spirit resides. Nestled in the highlands of the Rift Valley, Eldoret and Iten are synonymous with elite running. With an altitude of about 2,400 meters (7,874 feet) above sea level, the thin air makes every step more challenging, fostering greater lung capacity and endurance. For decades, this region has been the training ground for some of the world’s greatest long-distance runners, including Olympic and World champions.
In Iten, known as the “Home of Champions,” athletes from around the globe flock to experience its legendary running culture. The red dirt roads winding through lush landscapes are more than just trails; they are sacred grounds where determination meets discipline. The Kamariny Stadium, a modest dirt track overlooking the escarpment, is a symbol of humility and hard work.
Eldoret, the larger neighbouring town, is the heartbeat of athletics in Kenya. It hosts numerous training camps, such as the famous Kipchoge Keino Stadium and several high-altitude centres that draw aspiring athletes. Here, running is not just a sport but a way of life. The spirit of running, etched into the community’s fabric, transforms every hill and valley into a playground for greatness, continually birthing new champions who carry the torch of Kenyan running excellence worldwide.
You will hardly find any locals running for leisure though. For that, your best bet is the capital and its outskirts.
Trail vs Road: Routes & Places to run
Beyond Iten and Eldoret, Kenya offers a variety of scenic routes for both trail and road running enthusiasts.
Nairobi and its outskirts present a rich array of running routes that cater to both trail and road runners seeking variety and challenge.
Within the city, Karura Forest stands out as an oasis of tranquillity, offering over 50 kilometres of marked trails amidst dense woodland, streams, and waterfalls. The forest’s flat and rolling trails suit runners of all levels, providing a safe and scenic escape from the city’s hustle.
The Nairobi Arboretum provides a more central option for runners looking for shorter, shaded paths. The looped tracks are ideal for speedwork or relaxed morning runs. In Karen, the Oloolua Nature Trail is a hidden gem with 5 kilometres of forest trails featuring caves and a waterfall, making it popular for both runners and hikers.
For those preferring more rugged terrain, Ngong Hills, located about 25 kilometres from Nairobi, is a favourite. Its steep hills and ridges, with altitudes reaching up to 2,460 meters, offer breathtaking views of the Great Rift Valley and are perfect for altitude and hill training. The cool breeze and undulating paths provide a challenging yet refreshing experience for trail enthusiasts.
Ngong Forest Sanctuary and the Tigoni area are equally two fantastic options near Nairobi for runners seeking unique outdoor experiences. However, the best way to discover the best running routes, trail or road is to join a running club. Most club runs happen on mapped-out routes complete with clear chalk markings for various distances.
For road runners, the four bypasses in the capital (Nothern, Eastern, Southern and Western), or the less busy roads (certainly not Waiyaki Way, Thika Road, Mombasa, Langata or Jogoo roads) offer well-paved, quieter routes for tempo runs or long-distance training, with the added benefit of proximity to central Nairobi. These spots provide versatile environments for a wide range of running activities.
We, together with Mark Degenhart (an equally passionate recreational runner) have created a database of all running clubs and groups in Kenya as well as a running calendar .Our goal is make information about running in Kenya as comprehensive and simple to find as possible. We are currently working closely with club officials and race organisers to constantly update the database for relevance.
If you would like to be part of this Running in Kenya database project, get in touch with us via [email protected]