Where to run in Laval: the best routes

Whether you’re training for your first 5K, preparing for a long run before a half-marathon, or simply looking for a quiet spot to run after work, Laval has something for everyone. Here’s an overview of the best places to run in the area, with details on each one’s approximate distance, surface, atmosphere, difficulty level, and highlights.

Running along the water in Laval

The two rivers that encircle the island are a real treasure for runners in Laval. They offer flat, shaded, and often marked trails—perfect for racking up mileage without worrying about traffic.

Rivière-des-Mille-Îles park

Located in Sainte-Rose, Rivière-des-Mille-Îles Park is a unique natural gem in the Greater Montréal area. Here, you can run along trails by the water, between the islands, amid marshes and riparian forests where you’ll encounter herons, turtles, and ducks. It’s the ideal spot for a relaxing run, far from the noise of the city.

• Distance: Several possible loops ranging from 2 to 8 km by combining the riverside trails and the quiet streets of Old Sainte-Rose.
• Surface: dirt paths, gravel, and a few sections of asphalt.
• Atmosphere: nature, peaceful, very shaded in the summer.
• Level: beginner to intermediate, flat terrain.
• Highlights: wildlife viewing, cool temperatures near the water, on-site parking and amenities.

The Baigneurs riverbank and riverside trails

On the south side of the island, the Berge des Baigneurs in Sainte-Dorothée and the many riverside parks along the Rivière des Prairies offer access points to the water connected by multi-use trails. It’s easy to link the nature parks together by following the riverbank, with unobstructed views of the river and Montréal in the distance.

• Distance: Round-trip distances ranging from 4 to 12 km, depending on the sections connected.
• Surface: asphalt and crushed stone, well-maintained.
• Atmosphere: riverside, open, sunny.
• Difficulty: all levels, flat.
• Highlights: Perfect for long runs, several access points to the water, often swept by a light breeze in the summer.

Large urban parks

Laval has several large, landscaped parks that combine grassy areas, wooded sections, and paved trails. These are reliable options, accessible year-round and perfect for interval training, repeated loops, or a family outing.

The Laval Nature Centre

It’s impossible to talk about running in Laval without mentioning the Nature Centre, located in a former quarry in Saint-Vincent-de-Paul. It’s probably the most popular spot among runners in the region. It features a large lake, gardens, a farm, a hill, and a network of undulating paved paths that let you tackle gentle elevation changes while staying on a loop.

• Distance: 2- to 3-km loops that can be repeated as often as you like within the park.
• Surface: paved trails and stone-dust paths.
• Atmosphere: family-friendly, lively on weekends, lush and green.
• Level: All levels; a few short hills to add a challenge.
• Highlights: fountains, restrooms, free parking, and the famous climb to the lookout point for hill training.

Parc des Prairies

Right in the heart of Laval-des-Rapides, Parc des Prairies is a mature wooded area spanning over 30 hectares, bordered by the Rivière des Prairies. Its shaded trails form a perfect network for running out of the sun, just a short walk from the Cartier metro station. It is one of the few large wooded areas in a densely populated part of the island.

• Distance: loops ranging from 1.5 to 3 km that can be combined depending on the trails.
• Surface: gravel trails and paved sections.
• Atmosphere: urban yet wooded, peaceful.
• Level: beginner, flat terrain.
• Highlights: easily accessible by public transit, plenty of shade, workout stations, and rest areas.

Papineau Woods

In Duvernay, Papineau Woods is a protected area of maple groves and moist woodlands crisscrossed by hiking trails. You can run on natural trails through the forest understory, with an interpretation centre at the entrance. It’s an excellent choice for trying out trail running without leaving the city, on relatively gentle terrain.

• Distance: a network of trails offering loops ranging from 2 to 5 km.
• Surface: dirt trails, roots, and stone dust.
• Atmosphere: forested, peaceful, rich in wildlife.
• Level: beginner to intermediate; some soft or muddy sections in the spring.
• Highlights: ideal introduction to trail running, cool in summer, parking, and visitor centre.

Urban routes and Multi-Use trails

For those who enjoy running long distances on a smooth surface, Laval has an extensive network of bike paths and multi-use trails that crisscross the city and connect several neighbourhoods.

The Cosmodôme route

Around the Cosmodôme and Place Bell in Laval-des-Rapides, the area features wide sidewalks, well-maintained trails, and well-lit streets that are perfect for an urban run. It’s a convenient, central starting point—easily accessible by metro—from which you can then head to the banks of the Rivière des Prairies.

• Distance: urban loops ranging from 3 to 8 km depending on the route.
• Surface: asphalt and concrete.
• Atmosphere: urban, lively, well-lit in the evening.
• Difficulty: all levels, flat.
• Highlights: central, accessible by public transit, ideal for running early in the morning or in the evening.

Laval’s bike and Multi-Use trails

Year after year, Laval continues to expand its network of bike and multi-use trails, which now totals over 100 kilometres. Several sections run along rivers or through neighbourhoods on dedicated paths, away from traffic. By connecting a few segments, you can easily create a long, customized route without ever passing the same spot twice.

• Distance: virtually unlimited by linking sections together.
• Surface: smooth asphalt, with a few sections of gravel.
• Atmosphere: varied, from residential neighbourhoods to riverbanks.
• Difficulty: all levels.
• Highlights: Perfect for long runs, well-connected network, and often plowed during part of the winter on the main routes.

Our tips for running in Laval

No matter which route you choose, a few simple habits will make your experience more enjoyable and safer, depending on the season and your fitness level.

• Beginners: Start with the short, flat loops at the Centre de la nature or Parc des Prairies. Sticking to loops lets you shorten or lengthen your run without ever straying far from your starting point.
• Long runs: Opt for the banks of the Rivière des Prairies or the network of multi-use trails, where you can rack up the kilometres without interruption. Locate water fountains in advance and bring water on hot days.
• Winter: The main routes of the multi-use trails and the paved paths at the Nature Centre are often cleared of snow. For the nature trails in Bois Papineau or along the Mille Îles River, removable crampons make all the difference on ice.
• Safety: In the evening, stick to well-lit areas like the Cosmodôme route, wear reflective clothing, and let a friend or family member know your route. On nature trails, it’s best to run during daylight hours.

To find the exact route that’s right for you, check out our detailed GPS routes with distances and elevation changes, explore the interactive map of running locations, and keep an eye on upcoming races in Laval to set a goal for yourself.

Conclusion

From the tranquility of the Mille Îles River trails to the rolling loops of the Centre de la nature, and along the open banks of the Prairies River, Laval offers a variety of routes that often surprise those who aren’t familiar with the city. There’s truly something for every taste and every skill level, all year round. Ready to lace up your running shoes? Discover all the routes near you and check out the race calendar in Québec to turn your runs into a real goal.