First off; Yes. Absolutely, you can run as a woman in the Middle East in most countries.Â
But - and this is a big but... The Middle East is a big place.
And the rules for running in the Middle East vary immensely depending on which country you are in.Â
Plus, even if you can run there will be certain things you’ll need to watch out for, depending on where you are.Â
Nevertheless, I don’t wish to start by scaring everyone away. Some of my lifetime most memorable runs have been in the Middle East: incredible, vast landscapes, sunsets, and divine temperatures (in winter..!).Â
In this guide, I go over a general guide to running as a female in the Middle East, to help you know what to expect. I then offer specific destination guides on places I’ve personally been to and run in.
It is not a complete guide to all the countries in the Middle East. And it is based on
All of the countries I cover are based on my own personal experience. However, that doesn't mean every city or area within each country will be the same.
And, to note, I’m writing from the perspective of a solo white female traveller. This certainly may impact my experience of running in these locations!Â
Run as a Woman in the Middle East
Feel free to skip to the country or section you are looking for!
An Introduction to Running as a Woman in the Middle East
General Tips for Running in the Middle East
Country Specific
Running in Saudi Arabia
Running in Iraq (& Kurdistan)
Running in Najaf, Iraq
An Introduction to Running in the Middle East
(As a foreign woman)
So let’s be honest from the start.Â
Running in the Middle East as a woman is something you do need to be reading up on beforehand to ensure your comfortability as well as your safety, and that of those around you, too.Â
Before I went to the Middle East for the first time I did extensive research on the region as well as the specific locations I’d be visiting and the local customs. (More on this below).Â
It presents unique opportunities and challenges shaped by cultural norms, societal expectations, and varying levels of gender equality across the region. All of which you’ll need to familiarize yourself with.Â
Clothing
The Middle East is predominantly Muslim, meaning that women generally wear hijab (head scarf) or more coverings depending on the country.
Gender norms and equality are certainly not what you might find in the West as a generalisation.Â
Variations
While some countries offer safe and welcoming environments for female runners, others require heightened awareness and cultural sensitivity.Â
Of course, it will also depend on the city or area - not just the country. You can find very liberal and very conservative areas within the same country.
I was also travelling as a traveller. If you are moving to the country, in more conservative countries, you may be bound to abide to certain cultural norms that foreigners are not. For example, if you study Arabic in Socotra (Yemen), you are generally required to cover up completely, as the local women.
Cultural Norms & Expectations in the Middle East
Before heading out on a run in the Middle East, it's essential to familiarise yourself with the cultural norms and expectations of your destination.Â
While attitudes toward women's participation in sports vary widely across the region, certain conservative societies may view female runners with curiosity or scepticism.Â
Do I have to follow the rules?
I want to note that this is a guide for those looking to dress appropriately in terms of safety and culture for a female runner in the Middle East. If you do not agree to stick to these cultural norms due to it impacting your own freedom, it is ultimately up to you how to proceed.Â
I personally go by the perspective that it is better to dress accordingly and respectfully when in a new country, instead of challenging cultural norms I may or may not agree with.Â
In some of these destinations, it will be dangerous or simply not possible for you to run if you don't follow the rules.
In other countries, you may simply stand out.
From navigating cultural nuances to prioritizing safety and respect, it’s not just a case of grabbing anything you want to wear and running anywhere you want, unfortunately. In some cases, at least.
At the same time, it can be incredibly rewarding with some of the best landscapes.Â
Let’s take a closer look.Â
What to Wear in the Middle East as a Female Runner?
Dress modestly, opting for loose-fitting clothing that covers your arms and legs, and consider wearing a headscarf or hijab if culturally appropriate.Â
Do I need a Hijab (head covering)?
You won't need a hijab for most of the countries. Make sure to check this beforehand (and see more info below on each country).
Respect local customs and traditions, refraining from behaviours that may be perceived as disrespectful or provocative.
Avoid Tight Clothing
Even though it may seem like you’re completely covered by wearing leggings and a long-sleeved sports-style top, I’d really refrain from wearing this type of outfit in most places in the Middle East.
In many places, loose-fitting shorts would be better than tight leggings.
Ideally, it would be loose-fitting longer pants or jogging pants.
If you want to stick out even less, you can consider wearing really dark or neutral tones.
Nothing too flashy.Â
One thing is for sure - leave the sports bra at home, ladies.Â
The Best Running Outfit for the Middle East
TOP TIP: I found my best running outfit in most locations to be long or ¾ length leggings with some short-length shorts on top of the leggings and a baggy t-shirt. Sometimes I wore a long sports top underneath this when I needed to.
This made sure my shoulders and knees were covered, made sure my leggings weren’t looking too tight in the areas that count… but also gave me a bit of relief in the heat.Â
Covering up head to toe in more conservative areas in southern Iraq.
Exploring Different Places in the Middle EastÂ
The Middle East is a real diverse array of landscapes, cultures, and experiences, each offering opportunities and challenges for female runners.Â
In countries like the United Arab Emirates and Qatar, modern cities like Dubai and Doha boast well-maintained running paths and parks, providing safe and scenic environments for women to enjoy their workouts.Â
I felt completely free in Dubai and Doha seeing many expat runners throughout the city all in varying clothing attire. These are really the places where you can be very liberal with your attire and pretty much wear what you might at home.Â
Don’t take my word for it, though. Dubai and Doha have a great number of running tracks and parks. A short walk around these areas and you’re bound to see many runners and get a feel for what is appropriate.Â
This, by the way, is my top tip for any destination. Take a look around and do as the locals do.
Of course, even in more liberal societies, it's essential to remain vigilant and aware of your surroundings, particularly when running alone or in secluded areas.
Conversely, in countries with stricter gender segregation and conservative social norms, such as Saudi Arabia, running outdoors as a woman does pose greater challenges. Not impossible by any means, though.Â
While recent reforms have granted women the right to exercise in public spaces, including parks and designated running areas (without a hijab) it's crucial to exercise caution and adhere to local regulations.
If you're moving to a new location in the Middle East, you could consider joining women-only fitness clubs or seeking indoor facilities with treadmill access to ensure your safety and comfort.
Top Tip: A lot of the big towns and settlements in the Middle East, especially in the Gulf region, are all focused around the sea. Make sure to check out the local Corniche or ‘promenade’ for some killer sunset/sunrise views over the ocean, and a great sea breeze!Â
Safety Tips and Precautions
Regardless of your location in the Middle East, prioritizing safety is paramount when running as a woman.Â
Take all the regular precautions you would anyway.
Plan your routes in advance, opting for well-lit and populated areas whenever possible, and avoid running alone after dark.Â
Carry a fully charged mobile phone with emergency contacts programmed and consider using a tracking app or sharing your location with trusted friends or family members.
Trust your instincts and be prepared to alter your route or seek assistance if you feel unsafe or uncomfortable at any point during your run.
In all honesty, from my personal experience, I never felt safer running than running in various countries in the Middle East even as a solo female runner. I took all my normal precautions, but I can definitely say I’ve felt a lot less safe in some parts of the UK and Europe than I have in any of my runs in the Middle East.Â
But again, this comes from my personal experiences as a Brit. I cannot speak for the local women and indeed cannot speak for every solo female runner.Â
Safety is always number 1. If you feel unsafe in a certain area and unsure whether to run or not, it is always safest to trust those instincts and take a rest day.Â
Top Tip: IF IN DOUBT - ASK. If you don't know what to wear, if it is safe, if it is appropriate, ec. Just ASK. Ask a local. Ideally, ask a woman working at the reception desk of the hotel. She is likely going to be able to guide you.
Running in the Middle East: UAE
What to Wear? T-shirt & shorts; anything goes (generally).
Running in Dubai will be much like running at home. Dubai is extremely expat-friendly - depending of course where you are. If you’re around the beach areas you’ll see people in bikinis and it feels like it could be anywhere in the world.Â
Indeed, Dubai is an extremely runner-friendly city.
It has a great corniche and many areas to run in where you can enjoy the beautiful coastline, rivers running through skyscrapers, and past extremely impressive buildings. There are lots of spots designated for running/walking/cycling, especially in popular expat areas.Â
Generally, if you are in touristy/busy expat areas, you will see many women running in shorts and even cropped tops. I’d personally still wear something over a sports bra and make sure to not go too short with my shorts, but there will be many women dressed in fairly liberal and tight clothing.Â
Whilst you might not see many locals doing this, as long as you see others doing it you can rest assured that it's probably the norm and accepted in the area you’re in.Â
Basically, Dubai is probably the easiest area in terms of running as a woman in the Middle East.
Saying this, Dubai is not representative of the whole of the UAE.Â
Abu Dhabi especially in touristy areas is the same as Dubai, but when in non-tourist/expat areas, it’s always wise to be more conservative.
If unsure, ask a local or your hotel staff for some advice.Â
Conversely, Dubai is one of the places I felt the least safe in purely because a couple of locations I stayed in outside the main city felt like somewhere I didn’t want to be in late at night.
That’s not to say Dubai is unsafe. It’s very safe.
But like anywhere in the world, it depends on where you’re staying and the vibe in the local surroundings. Stay in an expensive area and it is very safe; otherwise, be mindful when running alone at night.Â
Running in the Middle East: Qatar
Running in Doha as a female is just as easy as in Dubai. And the same rules as above apply. Although if we’re ranking things, the vibe in Dubai might be a little less conservative than in Doha - purely due to the amount of expats there and over such an extended period.Â
Run in popular tourist and expat areas or along the corniche for incredible views throughout the city and nice running paths undisturbed by traffic.
What to Wear?Â
T-shirt & shorts; anything goes (generally).
Running in Doha in general will give you a great experience! Especially during the winter months.Â
For the rest of Qatar, it might depend on where you are and what the area is like. Certain areas may not be used to seeing many foreigners. In these areas, it is wise to dress more conservatively if you don’t want to attract too much attention.Â
In general, though, your experience running as a female in Doha will be a pleasant one.Â
Running in the Middle East: Oman
Oman was probably one of the best experiences I had as a solo female traveller. And it remains one of my favourite countries in the Middle East and Gulf region.
Depending on where you’re staying, it can be incredibly running-friendly.
Oman is one of my favourites because it is very modern and welcoming, but has retained much of its traditions. Basically, it’s like Dubai and Doha but with less flashiness and more culture.Â
Because of this, I felt there was also a little less infrastructure, especially for running. So, I would really recommend looking up some good running routes instead of just trying to run from your hotel door, depending on where you’re staying you might end up running on a main road. Not so much fun.Â
I ended up having one of my best runs ever here, running a half-marathon along the beach. The sand is perfectly flat at low tide and stretches across the coast for miles, meaning that you can run a great length all across - and barefoot if you like, too!Â
You’ll see many people running here in the mornings and evenings and it was one of the best runs I’ve ever had. Thanks to the kindness of the Omani people, I always felt very safe no matter where I was.Â
What to Wear?
Long leggings, baggy t-shirt.Â
Whilst the locals often dress in traditional attire, I even saw people sunbathing topless on the beaches here. Personally, I wouldn’t go that far. But certainly wearing a bikini seemed OK. Nevertheless, here I felt most comfortable in longer leggings and T-shirt, not quite short-shorts, and a cropped top.Â
Again, a common theme but for the less-touristy areas, small towns, and villages, I recommend dressing more conservatively.Â
Top tip: time your run for the sunset for the killer views.Â
Running in the Middle East: Jordan
What to Wear? Long leggings, baggy t-shirt.Â
Funnily enough, despite its high population of foreign tourists that visit - I felt quite unsafe in Jordan.
Firstly, and especially in Amman, I would exercise caution. Don't go running at night or in the dark. Make sure your phone is charged and don't listen to music too loudly - so you know what is going on around you.
Out of about 7 runs, I was followed twice and constantly shouted at. No matter what outfit or how covered up I was.
Outside Amman, it is a little more chilled. But generally, I recommend covering up as much as possible. It is not a place you want to stand out in.
That being said, it will give you some amazing views - running in the Wadi Rum desert or to historic sites such as the Roman Amphitheatre in Amman.
Running in the Middle East: Kuwait
Running in Kuwait is really very pleasant.
There are quite a few foreigners here especially in tourist areas. However, if you have just come from somewhere like Dubai or Doha, you might find it a little challenging.
What to Wear? Long leggings, baggy t-shirt.Â
This is where you might start to feel a little more self-conscious, but still pretty comfortable.
I definitely felt like I stuck out a bit here, but at the same time, didn't feel like I was doing anything wrong running in my leggings and t-shirt without a hijab.
I saw a few female runners, some with hijab, some not.
Running in the Middle East: Saudi ArabiaÂ
What to Wear? Long leggings, shorts on top, baggy T-shirt.Â
Saudi was definitely the place I felt the least comfortable running in. I can’t speak for the whole of Saudi but where I was, I certainly felt most comfortable wearing long leggings, shorts over the top, and a baggy t-shirt.Â
It’s certainly fine to run as a female in Saudi, especially as a foreign female.
There are no laws against this now and you don’t have to wear a hijab.Â
Nevertheless, being the only runner I saw, the only foreigner, and of course the only foreign female runner, I’d definitely recommend dressing as conservatively as you can to make yourself feel comfortable and not attract any unwanted attention.Â
I never felt unsafe here. Rather I was very aware of my own presence and didn’t want to make locals feel uncomfortable.Â
Running in the Middle East: Bahrain
What to Wear? Long leggings, baggy t-shirt.Â
Bahrain was a weird one. It’s actually a great, fun little country and I would recommend visiting there!Â
There is a high population of foreigners so this leads the country to being pretty progressive. Nevertheless, I didn’t feel it was as progressive as, say, Doha and Dubai even in the most touristy of areas.Â
I went on a few good runs here but again there is not much infrastructure; few fancy running paths and lots of building work going on meant it was hard to find a good route sometimes.
Nevertheless, the main area of Bahrain is pretty small so going for a slightly longer run can have you visit quite a few nice areas. This is great considering you need to get around in a car otherwise!Â
Here, I felt most comfortable similar to what I was wearing in Oman; long leggings and a baggy T-shirt.
You might feel comfortable in shorts and a tight t-shirt here. Basically, just do what you think is right from what you’re witnessing around you and how comfortable you feel.Â
Running in the Middle East: Yemen (Socotra)
What to Wear? Long leggings, baggy t-shirt.Â
The wild card This is absolutely not representative of Yemen as a whole, but rather the island of Yemen called Socotra.Â
Here it is an extremely conservative society.
One where even seeing a woman on the streets is an experience in itself. They will, of course, be completely covered in a headscarf and face covering. Â
Because of the high population of tourists on the island of Socotra, however, locals are pretty used to seeing tourists. In the city, women, including tourists, should wear a headscarf.
Out of the city, this is not necessary at all.
In fact, you can feel free to wear shorts and a T-shirt, and bikinis on the beach, too.Â
For running in Socotra as a female, depending on the location, it was the same as in Bahrain and Oman.
I wanted to show a bit of respect and conservatism so didn’t run in shorts and a tight t-shirt but instead chose longer leggings and a baggy t-shirt. In hindsight, I might’ve even felt more comfortable in the shorts-leggings combo as I ran into more rural areas and felt some glances at me!Â
Running in the Middle East: AfghanistanÂ
Since the Taliban takeover in 2020, it is not permitted for women to run in public.
You cannot run as a female in Afghanistan.
Attempting to do so may put yourself and others at high risk.
In some, more liberal areas, such as Herat, you may see the odd female runner.
If you are planning a trip to Afghanistan - plan a rest week. Or book an expensive hotel stay with a gym.
Running in the Middle East: Syria
What to Wear? Area dependent.
It might surprise you to hear that Syria is one of the most liberal countries in the Middle East. Probably second only to Lebanon (still yet to visit!).
Its high Christian population means that you will see many women walking around with skin showing on legs and arms and lots of women without hijabs on.
Again, this is largely dependent on the area of Syria. I wore the below outfit in cities like Damascus and Latakia. However, there are more conservative areas that may require you to cover your legs and arms.
In general, there won't be an area you need to wear a hijab whilst running in Syria.
Access
Watch out for running routes. Most cities in Syria are safe now. But sometimes if you are running a long distance, you may find yourself at a checkpoint. Generally best not to cross these - especially if you are not with a local.
TOP TIP: Make sure you know where you are running to and check the route with a local beforehand.
Running in Latakia in Syria
Running in the Middle East: Iraq (& Iraqi Kurdistan)
What to Wear? Area dependent.
Iraq is generally made up of Federal Iraq (South) and Iraqi Kurdistan (North). I won't get into the politics here - but these areas are so widely different when it comes to running as a woman that it requires two different sections.
Iraq
Iraq can be very conservative. But also has liberal areas, too. Throughout the country, I would recommend covering your legs and arms. You may also feel more comfortable in a hijab head covering, too.
I enjoyed running in several cities, never felt unsafe, and always felt respected. Although perhaps there were a lot of eyes on me...
There may also be areas with police checkpoints or areas you simply can't get into. There are usually friendly police officers here - be friendly to them, they will be friendly back!
Iraqi Kurdistan
The most liberal area of Iraq. You will find many women here not wearing head coverings, and also women in shorts and t-shirts.
In Erbil, there is a great running track in the centre of the city in a park. I saw as many female runners here as I did male ones!
Again, check the area out before you go for a run. But generally speaking, it will be safe, liberal, and you will have a nice comfortable run - and maybe see some other ladies exercising, too!
Final Thoughts on Running As A Woman In The Middle East
Running as a woman in the Middle East requires a blend of cultural awareness, respect, and vigilance.Â
But really, it’s not as scary or daunting as you might think, especially if you take the necessary precautions of reading up a little beforehand and staying aware whilst you’re there.Â
And if you don't mind the odd glance, or seven.
By understanding and honouring local customs, choosing appropriate attire, and prioritizing safety precautions, female runners alike can enjoy the exhilaration of exploring new landscapes while promoting health and well-being.Â
Whether jogging along the Corniche in Dubai or navigating the coast in Oman, don’t let your preconceptions hold you back and get out there as a female runner in the Middle East!Â
FAQs: Running as a Woman in the Middle East
1. Is it Safe for Women to Run Alone in the Middle East?
   - Safety considerations vary depending on the country and location within the Middle East.Â
In more liberal and cosmopolitan cities, running alone during daylight hours in well-populated areas is generally safe. However, it's advisable to avoid running alone after dark and to be mindful of your surroundings at all times.
2. What Should I Wear When Running in the Middle East?
3. Are There Women-Only Running Clubs or Groups in the Middle East?
4. Can Women Run in Public Parks in Conservative Countries Like Saudi Arabia?
5. How Can I Ensure My Safety While Running in the Middle East?
6. Are There Any Cultural Customs I Should Be Aware of While Running in the Middle East?
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