Running in Portugal: Tips, Routes & What to Expect
If you’re planning your summer holiday and it happens to be here in Portugal, then read on and maybe this post will inspire you to bring your running shoes.
Running in Lisbon or Porto is easy. Long, wide boulevards run throughout the city, and in both cities you have the river that you can run along. If you enjoy hilly runs, then you’ll be able to find both in Lisbon and Porto. Until I moved here, I had no idea that Portugal was such a hilly country. More like a basket of eggs than the Matterhorn, but nevertheless it offers plenty of different types of running. I’m an early bird, and enjoy an early run. If you want to run through the city centers of Lisbon or Porto, I recommend you aim for early morning. By 9:00 AM, the narrow sidewalks fill up with tourists, tuk-tuks, and local traffic, making a continuous pace nearly impossible.
Seeing the sights in Lisbon & Porto
Lisbon offers some great sights and treats for the eye. Head down to the Tagus riverfront in Lisbon, and you can run a completely flat, car-free path that stretches all the way to Cascais. This is the route of the Lisbon Marathon, and along it you will find many runners doing the same. Heading west toward Belém, you will run right past the massive Discoveries Monument (Padrão dos Descobrimentos), where you can look up at the stone explorers while putting in your kilometers. Keep going and you’ll pass the iconic Belém Tower sitting right in the water.
Or if you are looking for some greenery, you can head uphill from Praça do Comércio towards the huge roundabout at Marquês de Pombal. Right behind the grand roundabout sits Parque Eduardo VII. It is a huge, sloping park with manicured hedges and a great view of the river from the top when you’re looking back down to the Lisbon center. Running up those central paths will give your calves a serious workout, but it is one of the best green spaces right in the heart of the city.
Porto offers some great views of the river front. You could start by running across the lower deck of the iconic Luís I Bridge over to Vila Nova de Gaia. The Gaia side features a fantastic, continuous boardwalk running along the riverbank past the famous Port wine cellars. Here, you’ll see all the famous names, from Taylors, Sandeman, and Grahams. They are worth exploring if you’re here in Porto on a city break. You’ll get a stunning view of Porto’s colorful buildings on the hillside across the water, and the sea breeze will keep you cool even in summer.
Pastel de Nata & Cafe
Something that Portugal is great at is cafe life. You’ll find cafes everywhere. If you like smooth coffee, with plenty of flavour, then look out for Delta. It’s my favourite brand of coffee here, and order an espresso. The Portuguese like a very short one, hardly enough to wet your mouth. If you want a full espresso, just order a cheio (full). In Portugal, you are never far from a Pasteleria, bakery, and cafes will have a supply of pastries to go with your coffee. A tip, if you want the best pastries, go early in the morning when they’re freshest having come straight from the oven. Don’t eat pastries late in the afternoon, as they are likely to have been sitting on the counter all day. Make the effort to get that early run, and chase an espresso down with a pastry after that run!
While everyone knows the famous Pastel de Nata (custard tart), try to find or ask for the Pastel de Feijão. It literally translates to "bean pastry," which sounds odd for a sweet treat, but trust me on this. Made with white beans, almonds, and sugar, it has a marzipan-like texture, which I much prefer and of course makes a great recovery reward.
Ultra Marathon on Sand?
If city running isn’t for you, or you have something grander to train for, something in the Sahara that might be on your mind, then I imagine you already know about Tróia. It’s great preparation for the Marathon de Sables, or MDS as it is known in the Ultra Marathon circles. Just south of Lisbon, is Tróia, a sand spit that is 21kms long. This 45km run happens on the Atlantic Beach, and the route is there and back. So if you are thinking of doing the MDS, then this is probably a great starting point to see if you can cope with running on sand. They also have a 15kms route for those who prefer shorter runs.
Watch Your Step
While the cities are highly walkable, most pavement in towns across Portugal, including Lisbon, Porto, and Faro are made of Calçada Portuguesa. This is the traditional black and white limestone cobblestones. It looks beautiful, and it is, but it can be incredibly slippery when wet and is often uneven. It can be a trip hazard if you catch the edge of a cobble, so you need to take care. If you are running through historic city centers, leave your carbon-plated racing shoes at the hotel and opt for a pair of daily trainers with excellent grip. Often you see runners running in the road, this is usually why.
Finding Water on the Go
If you are running along the riverfronts in Lisbon (like the path from Cais do Sodré to Belém) or Porto (along the Douro), you will find public water fountains (chafarizes or fontes) fairly regularly. However, if you head away from the water or into more rural areas, make sure you carry some money with you so that you can top up as you’ll pass cafés on the way. Cafes in Portugal are very reasonable, and you can easily pick up a coffee or bottle of water for not more than 1-2 euros. If you’re heading into the vineyards and the countryside, then carrying a handheld flask or a hydration vest is highly recommended for any run lasting over 45 minutes during the summer months.
Routes
I use Strava or Garmin to find routes whenever I travel, and suggest you do the same around the hotels that you’re staying or visiting. It’s easy to find popular routes and you’ll get an idea for the elevation and how popular they are. You can download to your watch or follow on your smartphone.
Events/Races
Why not come to Portugal to take part in a race? We’ve many races happening throughout the year. Your best bet is to look at the following websites as they are the event planners that handle most of the races in Portugal. 5kms, 10kms, runs and walks take place at most events, as well as dedicated mass events including the Lisbon Marathon, Porto Marathon, and this year we also had the Aveiro Marathon. These events tend to sell out quickly, so the best thing is to get signed up early, and then book your hotel and flights.
Fancy an Ultra?!
- Ultra Maratona Atlântica Melides-Tróia (45km) - This year it is July 19th, 2026, so there is still time to get an entry form.
Marathons
- Lisbon Marathon - October 10th, ‘26 - EDP Lisbon Marathon
- Porto Marathon - November 8th, ‘26 - Porto Marathon
- Aveiro Marathon - April 25-26th, ‘26 - Europe Marathon Aveiro
Half-Marathons (Meia Maratonas)
- Lisbon - March 7th, ‘27 - EDP Lisbon Half Marathon
- Porto - September 26th, ’26 - Porto Half Marathon
- Faro Half-Marathon - early April - Meia Maratona Água de Faro
Useful Information & Links
Safety and Local Etiquette
In Portugal, the running community is incredibly welcoming, just have a look at Strava. When running on pavements or shared pedestrian and cycle paths (like the ciclovias), stay to the right to allow cyclists and faster runners to pass on your left. If your route takes you onto quiet country roads, always run against the traffic (on the left side of the road) so you can see oncoming cars. Portuguese drivers may not give you much room, so be ready to hop left into the side. Rural areas often lack pavements along the roads, or sometimes the pavement is only on the one side. Make sure you use that. Wear hi-vis if you’re running early/late when it’s dark or getting dark - and is the reason I have a head torch with me.
Run with your ID
You need to run with ID. Your driving licence is not considered OK. If you are an EU national, then your photocard ID/passport is OK. I wouldn’t run with my passport, but you need a copy of your passport on your phone. You also need to ensure that your phone has enough charge to be able to turn it on to present your ID. The police (local PSP, or the national GNR) take identity laws very seriously. They aren't known for letting things slide with a sense of humor, so they are best avoided by just having your digital ID ready. If they ask for it, you want to be able to show it straight away. If you rely on a colour photocopy of your passport, or a digital scan on your phone, you may have to report to a police station within a specified time period to show the original. I don’t think that this advice is any different for Spain, and possibly Italy, having run in both places. But, check before you go is the only thing I would suggest doing.
Keeping Safe when going out for a run
Portugal is a very safe country, but don’t push your luck. Take a small amount of money, like €20 euro and a card with you, so that no matter what you can get an Uber/taxi back to your hotel. A running pouch is a good idea for that reason. Remember that you’re running in an unfamiliar area, so it goes to say that you may run down the wrong road and suddenly you’ll feel vulnerable. Do some planning beforehand and save yourself the trouble.
Weather/Climate
Officially, there’s 200 days of sunshine here in Portugal, so that means you’re likely to hit the sun when you’re out running. You'll need to come prepared with sunscreen and water/hydration. Ensure that you have at least half a litre of water before going out for a run in hot weather, I would avoid running in the midday sun. But try not to go out on a run in a dehydrated state to start with. I will be writing up a post on running hats, sun creams, but make sure you wear your sunglasses and a hat to limit the UVA & UVB ray damage to your skin.
What to Bring
Your regular running kit. I usually wear a singlet/vest from May -> October, and then October -> April a short sleeve top, except the winter months (December & January) where I’ll run in long sleeves. You don’t need anything else, no leggings, or jackets, it isn’t cold enough! If you’re running in winter, I suggest a head torch, especially if you’re running on country roads in the morning/evenings. In winter I also run with a Ron Hill reflective beanie, which keeps my head warm and me visible.
What if you’ve forgotten something!
Don’t panic, we’ve got plenty of places where you can pick up spare clothing, including running shoes and accessories.
Running Shops & Equipment
- Decathlon - You’ll find these across Portugal - plenty of affordable accessories and more
- SportsZone - They sell most things you could need for running - great prices
- JDSports - Leiria, Torres Vedras, and Lisbon - similar to JD Sports
- DeporVillage - In Lisbon DeporVillage has a massive range of brands & sports shops, and isn’t far from Lisbon.
Races and Event Links
- Ganhar Destak - Ganhar Destak manages many of the races here in Portugal. They supply the timing equipment and you can buy tickets at reasonable prices from their site for each race that they manage.
Top 3 Amazon Essentials For Hot Weather Running
- CamelBak Podium Dirt Series Chill Bike Squeeze Water Bottle
- WATERFLY Running Belt Fanny Pack
- GADIEMKENSD Reflective UPF 50+ Sun Protection Sport Hat
Planning to hit the pavement during your next holiday? Make sure to browse our full list of recommended essential vacation running gear on grays.life (coming soon).