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Dedza is not a large centre but is only 85 km from Lilongwe and is a beautiful area. There there are lots of dirt paths through maize fields suitable for running (in the dry season) and you have the advantage of Dedza mountain which is great landmark to prevent you from getting lost. You will get lots of funny looks and kids running after you yelling "Azungu! Azungu!" but they are just being friendly so if you can get used to that it's rather like being a celebrity. If you're a marathon runner you could try running around the base of Dedza mountain a rolling 25 km (more or less) which is mix of wooded, fields, and clear-cuts. There are lots of hillier trails going across and up the mountain which yield spectacular views over the rift valley (when you get close to the top) and I would highly recommend spending a day hiking to the top of Dedza mountain for that reason. It's an elevation gain of approximately 1700 feet (the peak is at 7200 feet) and a round trip of 15-20 km depending where you start from. Make sure you check out Dedza pottery which is justifiably famous for its cheesecake and quiche as well as beautiful pottery.