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In Lilongwe, the capital, if you're looking for a peaceful run the Lilongwe Nature Sanctuary is the obvious choice. It's trail network is not huge - a main loop of perhaps 5 km - but it's very peaceful, gently rolling, takes you past the banks of the creek with its bamboo groves. If you're really lucky you might see a crocodile sunning itself on the banks (don't worry, the path is up a bit from the actual river) and monkeys and duiker are fairly common in the rest of the sanctuary and there are various beautiful birds including Louries - crow sized green birds with crimson underwings and loud voices. If you're coming from Old Town (Lilongwe Hotel, bus station, etc.) you can run North along the Lilongwe River (on the east bank) starting where the river crosses Kamuzu Procession up to Kenyatta Road and then follow Kenyatta road North East across Mzimba Road (largeish roundabout) up a rise, down a hill and up the other side to the Youth Drive traffic lights ("robots"). It's probably 3-4 km from the bridge to the Sanctuary gates. The entrance to the Sanctuary is on the other side of the road from the Youth Drive turnoff.