Table of Contents
Trail running in Chiang Mai introduction
Getting started with trail running in Chiang Mai isn’t as easy as you might think. Unless you know someone who can introduce you to the trails and routes, it can be difficult to get started. There are no real resources available for anyone who is looking to hit the trails for the first time. We want to change that, and that is why we started this website. Below you can find an itemized list of everything you need when it comes to trail running in Chiang Mai. It is basically a list of information that we wish we would have had when we started running trails in Thailand. Enjoy the read, and remember the 6 P’s: Proper Planning Prevents Piss Poor Performances. Please do share your thoughts in the comments. We would love to hear from fellow runners!
Finding trails for running
There are mountains all around Chiang Mai, and most of them have amazing trails. Locals use them for things like foraging food and hunting. But many of these trails are not on maps, so unless someone shows them to you or you participate in an organized event, you will never know about them. On the other hand, some are mapped, but because they are not often used they can be overgrown and nearly impossible to find, turning your planned trail run into a bushwhacking fest.
If you have experience with planning routes, you may be able to put some routes together with apps like Komoot or AllTrails. It is also how we discovered a lot of the routes you can find on this website. But we wanted to make things easier for future runners like you. So we gathered them in a Trail Database, complete with a description, technical info, and a downloadable .gpx file. It is probably the most valuable resource this website has to offer.
The best time to run
When it comes to the timing of your runs, there are two main factors to take into account: the heat and the daylight. While this may sound logical, both of these are really important to take into account! Chiang Mai’s climate is tropical, and running trails in it may be quite different from what you are used to. Before looking at the best actual time of the day to run, we have to mention the seasonality of trail running in Chiang Mai.
There are 3 main seasons for trail running in Chiang Mai:
The rainy season (roughly from June to October)
Unlike the name suggests, non-stop rain for days on end is quite rare. Usually, the weather will be nice but with regular rain showers, usually during the afternoons and evenings. Temperatures are moderate, but because of the rainfall, the humidity is very high. This is definitely something to take into account as high humidity means a lot of sweating, and a lot of sweating means a lot of hydration! The good thing is that nature is flourishing and the air quality is exceptional.
The cool season (roughly from November until February)
After the rainy season, the rains stop temperatures drop and the weather gets considerably cooler, especially at night. During the daytime there is plenty of sunshine and temperatures can still get quite hot. But because of there is almost no chance of rain, the humidity is a lot lower. This makes the cool season one of the most comfortable seasons for trail running in Chiang Mai. Nature is also still green and air quality is acceptable, so you could argue that the cool season is the “high season” for trail running.
The hot season (roughly from March until May)
Following the cool season, the weather continues to be dry, but during the hot season, the temperatures really start rising. As there has now been a considerable time without much rain, nature quickly starts to dry out and it loses much of its charm. The hot season is also known as the smoky season because this period is also the time when Chiang Mai (and much of Northern Thailand) has to deal with a lot of air pollution. There are multiple causes for this complicated problem and no clear solutions, but it definitely is something that affects trail running. The air quality can be right-out dangerous, and in combination with the extreme heat, this is definitely the least favorable period for trail running.
In January 2021 Bram did a first charity run to raise funds to combat the pollution from burning agricultural waste. We plan to do this kind of event on a more regular basis, have a look here if you want to find out more.
The best time of the day for trail running
Whatever the season, it always gets hot throughout the day. So to avoid this, it is best to run in the early morning or late afternoon. Depending on where you currently live, the days in Chiang Mai can be shorter, so make sure to be prepared. We prefer to run in the early morning around sunrise, especially for longer runs or new routes. This allows us to run during the coolest period of the day, and we don’t have to worry about getting stuck in the jungle at night.
If for some reason you want to run in the afternoon, make sure you prepare a headlamp because it can really get dark very quickly, especially out in nature. And the last thing you want is to get stuck in the woods without adequate lighting. Whatever the case, make sure you take enough liquids and fuel. You need it for trail running in a tropical climate like in Chiang Mai!
What gear do you need for trail running in Chiang Mai?
The beauty of trail running is that anyone can do it with very little investment required. You basically need a pair of shoes and the will to get moving, and you are set to go. That being said, if you plan to run longer distances or unknown routes, investing in some basic gear can really pay off. Here is a list of gear that we think is useful when it comes to running trails.
Essential gear
- Trail running shoes. You could argue that any pair of shoes will do, but we disagree. Chiang Mai’s trails can be quite technical with loose gravel, slippery rocks, and tree roots. So having a good pair of trail running shoes will really make a big difference to provide the needed grip and support.
- A GPS device. This one may surprise you, and in an ideal world, you would not need a GPS device for trail running. But unfortunately, there are no marked running trails in Chiang Mai, so you will need help to navigate your way throughout the woods. Luckily most smartphones have GPS functionality, allowing you to navigate routes with apps like Komoot, AllTrails, or Maps.me. And by using a smartphone for navigation you also have a way to connect in case of an emergency. We usually use a GPS watch for navigation, but we also take a phone for emergencies. And to take photos of course!
- A water bottle. We will look into other options to carry liquids further down the list, but a water bottle is a bare minimum. With hot temperatures and often high humidity, it is absolutely essential to take some liquids, even on a short run. If you don’t want to carry a bottle in your hands you may want to invest in some of the gear below.
Nice to have gear
- A hydration pack. This is useful that you could argue for it to be in the essential section. Because of the heat and the humidity, drinking plenty of fluids is really important. If you are going for longer runs a single bottle will not be enough, so taking a hydration pack is indispensable. You can also use it to pack other gear like your phone, a first aid kit, energy snacks, etc.
- Trail running shorts and a t-shirt. You could really head out in any type of clothes, but wearing light, moisture-wicking clothes makes a run immensely more comfortable. And it doesn’t have to cost a fortune. Good trail running shorts have plenty of pockets and compartments, that can be very useful. For shorter runs, they can actually replace a hydration pack.
- Extra fuel. This is a bit personal, but we think it is a good idea to have extra calories on hand. Even if you do some of your runs fasted to increase your metabolism’s efficiency, it is still a good idea to take some fuel just in case. A run does not always go as planned, so it’s better to be prepared. We usually take electrolyte drinks along, and an extra pack of electrolyte powder. Then we also take some cereal bars or energy gels just in case. The amount will depend on the length of the run.
- First aid kit. Hopefully you won’t need it, but it can really make a difference in case of an accident or injury. So while you can definitely leave without one, we always take one in of the hydration packs. It contains alcohol, bandages, tweezer and scissors and some other essentials. Our own addition is a pack of wet wipes, life saving (or sock-saving) if you need to poop in the woods!
- Sunscreen and mosquito spray. This speaks for itself.
Full option
- Running poles. These are mainly useful for ultra trails to take some of the strain off the legs. So unless you plan to run ultra distances you won’t really need them on most trails. And unless you buy expensive, high-end ones, poles can be quite heavy. We feel that for Chiang Mai’s trails, the pros do not outweigh the cons.
The dangers of trail running in Chiang Mai
Don’t let this title scare you, trail running in Chiang Mai isn’t more dangerous than elsewhere. With Thailand having some of the most dangerous roads on the planet, trails are probably quite safe places to run. But that doesn’t mean there aren’t any dangers.
Getting lost
As we mentioned before there are no permanently marked trails in Thailand. So unless you know the area well and know where you are going, don’t leave without navigation! To safely explore trails without getting lost, make sure to pre-load a .gpx file on a GPS device. Have a look at the Trail Database for .gpx files for some of Chiang Mai’s best trail running routes. Alternatively, register for one of the many trail races to run in a safe and organized environment. There are multiple races throughout the year, so plenty of choices! Feel free to reach out if you want info or advice on which event to register for in which period.
Dehydration
Like the above, with proper preparation and planning, dehydration is completely preventable. Nonetheless, we feel it is important to point out again. After all, it is one of the main things you need to adjust to when running in a tropical climate. When it comes to hydration, taking water along is a good first step. But we would recommend taking some electrolyte drinks as well. When you are sweating excessively just water will not adequately hydrate you. Taking in extra salts and minerals can do wonders for your body and avoid the negative effects of dehydration. So when trail running in Chiang Mai, or anywhere with a tropical climate don’t forget to hydrate!
Injuries
Any sport has a risk of injuries, and trail running is no different. That being said, in our experience running on trails is not more dangerous than running on roads. In fact, we think the opposite is true. While you will inevitably encounter obstacles like loose rocks, branches, tree roots, etc., when you know what you are doing it is perfectly possible to navigate them without hurting yourself. Building up and pushing your limits gradually is key to this. Once you are used to running trails you may find the risk of injury to be lower than running on roads. The less repetitive impact is probably the main reason for this. When we run on roads for long distances we inevitably get aches and pains. When running trails this is much less the case because basically, every stride is different.
Snakes (and other creepy crawlers)
This was, and still is, one of our main fears. But reading up and educating ourselves on snakes we now know the danger is really quite low for a couple of reasons. First of all, snakes are not out to ambush you or actively bite you. They will only do so out of self-defense. Most snakes will flee before you even see them because they want to avoid confrontations. Running trails creates quite a bit of vibration, which is enough to make most snakes flee. Secondly, only a couple of venomous snakes in Northern Thailand pose a threat to humans. Most snakes are not venomous or only mildly and pose no threat. So educating yourself and focusing on identifying the few venomous species can help a lot to put your mind at ease.
Whatever the case, it is good to plan your route in advance, and noting the closest way to civilization. It can be life-saving in case of snake bites or an allergic reaction to other things like centipede or bee stings. When running in a National Park it can also be a good idea to save the contact number of the park, although there may be a language barrier.
Dogs
Finally, you will probably encounter dogs on some of your runs. Like with the other dangers above, it is nothing to really worry about as long as you are prepared. Dog ownership in Thailand is quite different from what you may be used to. Especially in local villages, it is common for dogs to roam freely around houses, and when they see something or someone unfamiliar pass by (like a runner for example) they will try to chase it away.
The only thing you should do in a case like this is not to panic. If you stay calm, confident and don’t pose a threat, they will seldom proceed to actually attack. It is only when you show fear and make sudden movements that the dog may perceive you as a threat. So our advice is to slow down and walk, talk in a calm voice, and proceed without making sudden movements.
On rare occasions, you may also encounter (semi)wild dogs out in the forest. This is considerably scarier as they usually move in a group, and they are often more aggressive. We only came across a pack of dogs in the forest twice, so it is quite rare. If you do, our advice is to do the same as above, but with the addition of grabbing a big branch so you can use it if there are really no other options.
Local shops and information
These are some places and resources that helped me a lot in our trail running journey. I hope they are useful for you too. Don’t hesitate to leave a comment if you know about other great resources.
- Basecamp Trail Provision: a bit of an institution when it comes to trail running in Chiang Mai. They started as a coffee shop but grew into a real trail running community place. Located near the trailhead of the Monk’s Trail, they are a great base for runs on Doi Suthep. Besides coffee and delicious smoothies they also have a lot of trail gear available.
- Doctor Sport: a one-stop shop for running shoes and gear. A great place to go when you are not sure about what. The owner is a runner himself and can give great advice on what suits your need.
- The Highlandner: another shop where you can find anything from shoes to gear to trail nutrition.
- Runlah: their events calendar is a great resource if you are looking to enter a race in Thailand.
- Snakes of Chiang Mai: an amazing Facebook group to educate yourself on snakes in Chiang Mai. Great advice and fast and accurate identification of photos!
Hi there fellow trail enthusiast!
Chiang Mai Trail Running is completely free to use and does not contain any paid advertising. All our content, including .gpx files, is there for everyone to use. But keeping a website like this running does cost money; there are costs for software to create the website, as well as hosting and server fees to make it run smoothly. These costs are carried entirely by the creator of the website and help would be greatly appreciated! If you want to help, why not buy a coffee by clicking on the orange button in the bottom right corner. Or if you want to help in any other way, just reach out by sending an email to: chiangmaitrailrun@gmail.com
Your contribution will help a lot in keeping this website running and help in making the trails of Northern Thailand accessible for everyone!