Top Trail Running Routes in Nepal: From Pokhara Hills to Himalayan Highs

Introduction — Where Endurance Meets Elevation

Trail running in Nepal transforms every stride into a dialogue between earth and sky.
 Picture yourself running above the clouds, where each breath draws in mountain air and each footfall echoes through valleys carved by ancient glaciers. This is Nepal — a nation where running transcends sport and becomes pilgrimage.

Here, trails wind from community footpaths through forested ridges crowned with views of the world's highest mountain ranges.

At the heart of this trail running revolution sits Pokhara, Nepal's undisputed trail running capital. Nestled against the Annapurna range and cradled by Phewa Lake, Pokhara offers runners more than ten distinct trail routes from gentle lakeside paths to lung-searing Himalayan ascents. But Pokhara is just the beginning.

Beyond its borders lie legendary routes that have drawn endurance athletes from across the globe — including the technical switchbacks of Mardi Himal, the sunrise splendor of Poon Hill, and high-altitude odysseys into the Annapurna Sanctuary and beyond. Nepal’s growing trail running community pulses with energy and inclusivity. Local runners train alongside international athletes, sharing chai at teahouses and swapping stories of summit attempts and monsoon adventures.

This isn’t just running — it’s a movement that honors Nepal’s mountain heritage while shaping sustainable adventure tourism.

Top Trail Running Routes in Nepal

1. Pokhara Trail Running

Pokhara Valley serves as both training ground and playground for runners of all levels. The trail you can expect are forest trail, Stoned-paved trail, and Mountain trail that passes through villages of Pokhara valley. The trail running usually spans from 4 to 6 days depending on your interest level and your endurance. Below you can find trail running options around Pokhara.

Pokhara Trail Running: Run across Dhampus and Landruk, immersing yourself in cultural experiences for 4-Day. Reach the Panchase peak, where breathtaking mountain views and Pokhara city slow down your breathe.

• Hemja–Tatopani Trail: Rolling terrain from terraced fields to pine forests and natural hot springs is the most enticing running experience for 6-Day in Pokhara.
• Panchase Trail Route: Ridge-top odyssey with panoramic views of Annapurna and Dhaulagiri, connecting villages like Lwang, Landruk, Ghandruk, and Dhampus.
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Best Seasons:

• Running over trail of Pokhara is suitable all year around. However, monsoon can be quite difficult run on the forest trail due to slippery trail. It is highly recommended to use running shoes with grip. When you are planning over high altitude make sure proper accommodation are booked early.

• 6 Days Dhorpatan Trail Running
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• The 6 Days Dhorpatan Trail Running adventure offers an exceptional Himalayan trail running experience in Nepal's most remote western region. This extreme trail race takes you through the country's only hunting reserve, spanning across Rukum, Myagdi, and Baglung districts. The adventure covers challenging high-altitude running routes featuring the famous Jaljala Pass and pristine wilderness areas.

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  Altitude: 1,650m to 3,100m (Dhorpatan area to Jaljala Pass).
  Key Waypoints: Pokhara (822 m), Dhorpatan Valley outskirts (3000-3100m) , Jaljala Pass , Gurjaghat (3000m) , Gurjakhani (2650m) , and Takam Village (1650m).

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  Trail Character: Approximately 80 kilometers of off-road trails. The terrain is a mix of unpaved and muddy mountain paths, winding through dense rhododendron forests and open meadows.
• Trail conditions are rated moderate to difficult. Daily running sessions range from 3-8 hours. The route features steep uphill and downhill sections on unpaved, muddy surfaces that demand excellent cardiovascular fitness, leg strength, and superior balance. Weather conditions can change rapidly, affecting trail difficulty.
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• What makes Dhorpatan special is its unique location as Nepal's only hunting reserve, offering unmatched solitude and natural beauty away from crowded trekking routes. This Himalayan endurance race combines technical trail running with cultural immersion in traditional Magar villages. Runners are rewarded with spectacular mountain views of the Annapurna and Dhaulagiri ranges.

• 9 Days Manaslu Circuit Trail Running

• The 9 Days Manaslu Circuit Trail Running adventure is one of Nepal’s most thrilling high-altitude endurance challenges — a true Himalayan ultra run circling the world’s eighth-highest mountain, Mt. Manaslu (8,163m). The highlight is Larke La Pass (5,106m), one of the highest passes in the Himalayas.

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• Altitude: 870m to 5,106m (Machha Khola to Larke La Pass)
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• Trail Running Route:

Kathmandu – Machha Khola – Jagat – Deng – Namrung – Samagaun – Dharamsala – Larke La Pass – Bhimtang – Dharapani
 

• Trail Character:
• Approximately 140 km of mixed mountain terrain. The route features unpaved and rocky paths, forested ascents, narrow ridge lines, and alpine glacial zones.
• Trail conditions are rated challenging to extreme — ideal for experienced trail runners with high-altitude experience. Daily running ranges between 6-7 hours, with steep elevation changes and thin-air endurance segments. Terrain varies from muddy trails and suspension bridges to high passes covered in snow and scree. Accommodation consists of local tea houses and lodges, offering a comfortable yet authentic Himalayan experience.

• What Makes Manaslu Special:
• Running the Manaslu Circuit means circling one of Nepal’s most majestic peaks through a region where Tibetan culture meets Himalayan wilderness. It’s an ultra-running experience combining physical grit, deep cultural immersion, and breathtaking landscapes. Expect dramatic contrasts — from subtropical valleys to alpine tundra, serene monasteries to roaring rivers. This Himalayan endurance race is designed for passionate runners seeking solitude, culture, and challenge, far from Nepal’s more commercial trails.

7 Days Kapuche–Kori 

The 7 Days Kapuche–Kori Trail Running adventure is one of Nepal’s most scenic short-distance mountain trail experiences — taking runners from lush mid-hill villages to the world’s lowest glacier lake at 2,546 meters, and up to the panoramic Kori Danda (3,800m).

This Himalayan trail running journey offers a perfect balance between challenging high-altitude running and breathtaking natural beauty, combining traditional Gurung culture, alpine meadows, and views of the towering Annapurna range. For trail running enthusiasts seeking a shorter yet unforgettable off-road adventure in Nepal, Kapuche–Kori stands as a true hidden gem.

Altitude: 822m to 4,100m (Pokhara to Thullake Viewpoint)

Trail Running Route:

Pokhara –> Chipli –> Sikles –> Tara Hilltop –> Hugu Goth –> Kapuche Lake –> Nuta –> Kori Danda –> Thullake –> Sikles

Trail Character:

Approximately 65 kilometers of mountain terrain featuring unpaved, forested, and alpine trails. The route blends muddy forest paths, grassy ridgelines, and glacial valleys, demanding both endurance and stability. Trail conditions are rated moderate to challenging, suitable for experienced runners or well-prepared adventurers. Daily running sessions range from 3 to 6 hours, featuring steep ascents and descents ideal for altitude training.

What Makes Kapuche–Kori Special:

This trail combines the thrill of high-altitude running with Nepal’s unique cultural and ecological diversity. Runners traverse peaceful Gurung villages, dense rhododendron forests, and remote alpine ridges before reaching Kapuche Glacier Lake, one of the world’s lowest glacier-fed lakes.

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• 4. Annapurna Base Camp Trail Run

• An iconic high-altitude route leading to Annapurna Base Camp at the elevation of 13,550 ft (4,130 m) above sea level. This thrilling trail running in the premises of Annapurna region is once in a life time experience. The route is mixed of meandering forest trail and mountain trail alongside a noisy river.
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• Trail Running Route:
• Bamboo (2,310m) → Dovan (2,580m) → Deurali (3,230m) → Machhapuchhre Base Camp (3,700m) → Annapurna Base Camp (4,130 m)
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• Important:
  Acclimatization is essential, the vertical gain from Pokhara (800m) to ABC (4,130m) demands respect. As you run to higher elevation the chances of suffering from Acute Mountain Sickness (AMS) increases. In case of AMS of altitude sickness do not go higher. Instead descend to lower elevation. 
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Preparation & Safety Tips for Trail Runners

Physical Conditioning

Train months ahead. Focus on hill repeats, technical trails, and back-to-back long runs to simulate fatigue.

Altitude Adaptation

Acclimate gradually. Do not rush. Use Pokhara as a base (822 m) and climb progressively higher. Recognize symptoms of AMS such as headache, nausea, or fatigue.

Essential Gear

• Shoes: Durable trail shoes with grip.
  Clothing: Layer system — base, mid, and waterproof shell.
  Poles: Useful for steep descents.
  Safety Kit: Headlamp, first aid, whistle, satellite device.

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  Hydration & Nutrition

• Carry 2+ liters of water and purification options. Refuel with gels, bars, or local snacks like dates and peanuts. Recover with traditional dal bhat.

Best time for Manaslu Trail Running

Manaslu is best during two seasons: Spring and Autumn. These are most followed seasonal pattern on general. Since, Manaslu lies in the rain-shadow area, trail running is possible during monsoon season as well.

Why Nepal Is a Trail Runner’s Paradise

Nepal exists at the intersection of geography and dream — offering trail runners a canvas unlike any other on Earth. Within a single run, you might transition from subtropical forests alive with bird calls to alpine meadows carpeted in rhododendron blooms. Finally, you may reach Himalayan desert landscapes where prayer flags snap in thin, crystalline air. This vertical journey compresses multiple ecosystems into just a few kilometers.

High-altitude trail running in Nepal delivers performance benefits that endurance athletes crave. Training at 1,500–5,500 meters naturally boosts red blood cell production and cardiovascular efficiency. The body adapts, transforms, and discovers reserves of strength it never knew existed. Yet Nepal’s true magic lies beyond the altitude.

Cultural richness elevates every trail from exercise to experience. You’ll pass through Gurung/Magar villages, meet locals offering warm hospitality, and encounter monasteries perched on cliffs while sharing the path with yak caravans. This is running that feeds the soul as much as it challenges the body. Annual events like the Annapurna 100, Manaslu Trail Race, and Mustang Trail Race have put Nepal on the global ultra-running map.
 They attract elite athletes while staying rooted in local culture.
 

Beyond the Finish Line — The Spirit of Trail Running in Nepal

Running in the Himalayas changes you. Each step becomes a meditation, each breath a mantra.

This isn’t about conquering peaks — it’s about surrendering to the present and listening to the mountains.
The locals redefine endurance through humility and resilience.
You return home transformed — stronger, grounded, and grateful.
The finish line isn’t the end — it’s the beginning of your next adventure.

Ready to Run the Roof of the World?

The trails await — from Pokhara’s forested ridges to the high Himalayan passes.
 Whether you’re a seasoned ultra-runner or an adventurous soul, Nepal will redefine what’s possible.

Trail & Trek specializes in guided trail running and trekking adventures across Nepal.
 Our local runner-guides handle logistics, safety, and route planning so you can focus on the run.

Join us for:

• Customized itineraries to match your fitness & goals
  Expert local running guides
  Small-group adventures with personalized support
  Sustainable, community-benefiting travel
  Reliable safety protocols & emergency coverage