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I frequently travel to Malawi for work. When in Lilongwe, I stay at the Capitol Hotel. I like to run from the Capitol out to State House and back, probably about 5 miles, on a route with little traffic, good scenery and some hill work. To do this, turn left as you leave the Capitol Hotel, go to the roundabout and turn left again. Then just run straight, up and down the hills, across a creek, to the gates of State House. The guards won't let you in, so this is where you turn around to run back. It's great in the morning, but I wouldn't do it late in the evening or at night unless I was with a group. Security can be an issue in Malawi these days.