Tokyo is one of the largest and most densely populated cites in the world. It is a fascinating city, mixing history and tradition with commercial interests and glitz. Tokyo is also a significant destination for business and leisure travelers. The running situation in Tokyo is better than you might think. It might not be possible to step right outside your door and go for a great run, but with some planning there are some wonderful running possibilities. The iconic runs in central Tokyo revolve around the Akasaka Palace, the Imperial Palace, Yoyogi Park, and some bike/running paths such as the Tamagawa River Trail. Staying within some proximity of these spots will allow for easy access to a good run. The other thing to consider is that life in Tokyo revolves around its hyper-extensive and efficient public transportation system, which provides relatively easy access to some routes that you might at first blush consider to be further afield. Every route in this guide is reachable by subway. Even better, in some spots there are hotels and other facilities that allow you to change and shower, for free or for a modest fee.
Many thanks to Namban Rengo, a wonderful running club in Tokyo, for their help in preparing this guide.
A quick geographic orientation: the Imperial Palace is the heart of the city, and many of the government and administrative offices are in that area (Kasumigaseki). Main commercial areas are Ginza and Shinjuku to the south, and Ikebukuro to the north. The Yamanote Line is the the railway that circles much of the main part of the city. Japan is a mainly mountainous country. The central downtown part of Tokyo is relatively flat, but becomes hillier to the west and the north. Tokyo is also defined by its rivers and by Tokyo Bay. The weather is somewhat similar to Washington, D.C.: Hot and humid summers, lovely springs (cherry blossoms!) and falls, and cool winters with relatively rare snow or ice. Please plan your hydration carefully!
The Iconic Routes
The Routes
The Imperial Palace
3.1 mile loop. Start: Sakuradamon gate or any point along the loop. Access: Otemachi, Sakuradamon, Hibiya, and Takebashi stations. MAP
The Imperial Palace loop is probably the most famous and popular run in central Tokyo. It’s possible to do a relatively uninterrupted run around the perimeter. Another bonus for travelers — and boy, I wish we had this in more U.S. cities — is numerous locations with lockers and showers, such as Run Pit on the Palace Side building above Takebashi Station. The Palace is the primary residence of the Emperor of Japan, and is in a park-like area in the Chiyoda area of Tokyo. There are numerous museums, archives, gardens, and parks in the area. The run includes views of some interesting Tokyo sites, such as Tokyo Tower, the Tokyo National Museum of Modern Arts, the Crafts Gallery of The Tokyo National Museum of Modern Art, British Embassy, Hanzomon, the National Theater, Supreme Court of Japan, and Sakuradamon gate.
Akasaka Palace
2.1 miles. Start: Aoyamaicchome or Yotsua Station. MAP
Originally built as the Imperial Palace for the Crown Prince of Japan, the Akasaka Palace has, since 1974, served as one of the two state guest houses of the government of Japan. The main building is the sole Neo-Baroque style Western building in Japan and one of biggest buildings constructed during the Meiji period. There’s an uninterrupted ~2 mile footpath around the perimeter of the building, free of traffic crossings, which is popular with runners. There are two good hills, making for a ~300 foot elevation gain in a 2-mile loop. Due to high walls, one cannot see the palace in parts. Note: Tokyo Gymnasium is nearby and offers access to the training gym and showers for a modest fee.
Two Palace Run
6.8 miles. Start: Aoyamaicchome Station or any stations/points in Akasaka & Imperial Palace runs. MAP
This is an opportunity to combine the Akasaka and Imperial Palace loops. It’s about 1/2 mile along Route 246 between the two perimeter roads/paths.
Yoyogi Park
1 mile paved path around park, and other path options.
Access: Meijijingumae or Harajuku stations. Entrance: Inokashira Dori
Yoyogi Park is the fifth largest park in Tokyo and is the most centrally located green space for a run. It was the site of the Olympic Village of the 1964 games. There are lovely paths, gardens, and water features in one section of the park, connected by a pedestrian bridge to a section of the park with stadium, outdoor stage, and other facilities. The Meiji Shrine and grounds are also part of the park but is not appropriate for runners. The paved path is ~1 mile around and the perimeter dirt paths are ~2 miles. Another highlight for runners is the Nohara by Mizuno, right near the park at the Meijijingu-Mae Station. In addition to changing facilities for a modest fee, Nohara includes a studio, run and fitness station, café and kitchen, and a shop. There are running clinics and group runs from here. Info about the park
Yoyogi Park, Meiji Jingu Gaien Park and Akasaka Palace
7.1 miles. Start: Meijijinguma station or other options. MAP
This is an option combine a couple of iconic Tokyo runs into a longer run, and nearly all of it is pleasant and interesting. About 1 mile east of Yoyogi Park is Meiji Jingu Gaien Park. Considered the outer precinct of Meiji shrine, the park has some lovely tree-lined paths and is also the site of numerous facilities, including Jingu Stadium, home of a pro baseball team, a rink, a golf driving range, Seitoku Memorial Museum, and will be the site of the 2020 Olympic Stadium. The park makes a nice connection or small add-on to the Imperial Palace loop.
The Tama River Trail
40km possible. Paved along most of way but some gravel sections.
10k loop between Numabe and Futakotamagawa stations. MAP
Access: north is Fussa station in the north, all the way to the sea.
The Tama River trail is one of the best ways to go on a long, uninterrupted run in Tokyo. Though not right in the central city, it is easily accessible along most of its length via subway. This trail is also popular with cyclists. One can run all the way from Fussa station line in the north, heading south toward the sea. There paved path parallels the river most of the way, slightly above the river. There are some sections where a gravel trail runs level with the river [**where], and some sections where there is a path on both sides of the river. A good 10k loop is between Numabe and Futakotamagawa stations. It is ~30k from Fussa Station on the JR Om line to Futakotamagawa station on the Oimachi and Denentoshi lines, and then another ~12k or so to the sea.
Tamagawa Josui
~40k. Start: Hajima station is westernmost point, Shinjuku is easternmost. MAP
The Tamagawajosui is an aqueduct built as a drinking water supply from the Tama River, completed in 1653. There is a tree-lined dirt path that runs along the canal, about 40k. It starts near the Hajima station in Tokyo’s western to Shinjuku station in central Tokyo. The most pleasant and popular sections are the 15k between Hajima to just east of Koganei Park, between Tanashi (Seibu Shinjuku line) and Musashi Sakai (JR Chuo line). It’s another 5k to Inokashira Park. For those running in Koganei Park, this is a nice opportunity to extend the run.
Koganei Park
Several marked loops, longest is 5.25k. Access: Hanakoganei station,~2k north; Higashi Koganei station, ~1.5k south. Park info and map.
Koganei Park, in Tokyo’s western suburbs, is the city’s second largest park. This park is a special treat in the spring, plum trees blossoming in March and a festival in early April celebrating the park’s 2,000 cherry trees. There are lovely tree-lined paths, fields, a number of other sports facilities in the park as well, including tennis courts,a small cycling course, , and the Edo-Tokyo Open Air Architectural Museum. For runners, there are several marked loops, with one at just over 5k being the longest. As an add-on, the Tamagawa Josui canal trail runs just south of Koganei Park. Run along it, 5k to Inokashira Park, for a nice loop of the two parks.
Tamako Bike Trail (Jitenshado)
11km to the lake. Start: Hana-Koganei is a good station to start. MAP
A former train line converted into a paved, tree-lined cycling/running course with distances marked. The path starts at the Tamagawa Josui (canal trail) between Tanashi (Seibu Shinjuku line) and Musashi Sakai (JR Chuo line) and extends all the way out to and around Tamako, a lake in western Tokyo. The path also continues ~10km around the lake. This area is suitable for long runs and easily accessible from a variety of stations on the Seibu Shinjuku line, the easiest being Hana-Koganei.
Meguro River
2.2 miles one-way. Access Stations: Ikejiri-Ohashi in north, Meguro in south. MAP
The Meguro River winds its way to the Bay through three of Tokyo’ “cities” Setagaya, Meguro and Shinagawa. This is a 5km dedicated pedestrian trail in the heart of Tokyo. Much of it is lined with cherry trees, so it’s a special treat around blossom time. The run passes by (or over or into) some 25 bridges, two parks, a love hotel, two temples and three museums. Our route goes the 2.2 miles between Ikejiri-Ohashi station and Meguro Station.
Arakawa River Trail
As many miles as you like. Start: any point along trail. MAP
This is a popular bike and running path in the northern part of downtown Tokyo. The paved trail going right along the river heads west for up to 35km, with mile markers each kilometer. This is a great option for those seeking a longer run. There is good subway access along the whole way. You can go for 20+ miles westward.
Odaiba Island
Marked courses of 5k and 7k. Start: Odaiba Seaside Park.
Access: Daiba station (Yurikamome Line), and other lines. MAP
If you have the time, running on Odaiba Island is one of the best runs in Tokyo. Odaiba is an artificial island in Tokyo Bay. Initially built in the 1850s for fortification, it was revitalized in the 1990s as a residential, commercial, and leisure center. This is one of the few opportunities to run along the sea, and there are great paths for running, taking in water views and pleasant greenery. There are marked courses of 5k and 7k, starting at Odaiba Seaside Park. It’s also possible to run across the Rainbow Bridge. It’s ~3.5k from Odaiba Seaside Park, to the bridge and over it. Numerous hotels in the island have arrangements where you can leave your things and shower.
Mount Kumotori
Numerous trail options. Access: Okutama, Seibu Chichibu and Mitsumine stations. Additional description of running the hill.
This is a very challenging hill run, accessible by transport from Tokyo. Mt. Kumotori is a 2,017 meter (6,600 foot) mountain located in Omatsuri, at the intersection of Tokyo, Saitama, and Yamanashi Prefectures, in the Chichibu-Tama-Kai National Park. This is a rugged, challenging trail climb. The area is mainly used for hiking. Great views of Mt. Fuji. There are numerous options for running Kumotori Hill, from a few km “straight up” to longer runs incorporating Okutama Lake. It’s also possible to get a hot meal, take a bath, or stay overnight in one of the huts.
STAY
If you’re in Tokyo for a business trip and don’t have a lot of time, you’ll want to try to stay within proximity of a good running spot. There are lots of hotels in Shinjuku, just north of Yoyogi Park and the National Garden. Also, south of Yoyogi Park there’s a good selection in the Shibuya area. Another good option is the Chiyoda area. There are a few hotels in between the Akasaka and Imperial palaces, and a larger number just east if the Imperial Palace. New Otani Hotel, Palace Hotel, and Akasaka Tokyu are good hotels with great locations.
Near the Meguro River trail, there are lots of hotels in the Shibuya area, just to the northeast of Ikejiri-Ohashi station, and in the Shinagawa area, near the Tokyo Metropolitan Teien Art Museum. The Westin Tokyo in this area has running maps and hosts group runs in the morning. There are some good hotels in the Ota area, just east of the the southern section of the Tama River trail.
Another option is to stay on or near Odaiba. Great access to running, but a little far from business districts.
Running Stores and Group Runs
There are running stores central locations near running. Several stores are in the Shinjuku area just north of the Akasaka Palace. Adidas RunBase is a great location along the 246 between the Akasaka and Imperial Palace. There are Asics, Puma, and Nike stores just outside of Yoyogi Park. On Odaiba, there’s a Puma store.
Art Sports is a small specialty running store chain, with several locations in Tokyo: the Taito area just south of the museum cluster; at Shibuya station; in the Ginza near Hibya station; and just north of Inokashira Park, near the Tamagawa Josui trail.
Runner Resources
Namban Rengo Running Club is an international running club formed in the 1980s. It’s comprised of runners from abroad and also within Japan. It’s a fairly serious running group — most are training for races. They do training runs Wednesdays, 7:30pm followed by dinner. They have a great Website with lots of resources for running in Tokyo.
Konageipark running club is a small club that has been active for 20+ years.
EVENTS
Namban Rengo has a very comprehensive calendar, listing all major running events in Tokyo and elsewhere in Japan
Tokyo Marathon. Last Sunday in February. One of the world’s major marathons.
TELL 5k and 10k. First Saturday in May, during Golden Week. Around the Imperial Palace. Great cause, Tokyo English Life Line.
Run for the Cure. November.