Walking, running and fitness in Minneapolis–St Paul: a local guide

Where to walk, run and ride in Minneapolis and St Paul, free groups you can join this week, and checked lists of gyms, personal trainers, physical therapists and chiropractors. Minneapolis and Saint Paul, Minnesota (the Twin Cities), with a few nearby suburban options such as Eagan, Cottage Grove and Bloomington.

• In Trust for Public Land’s 2026 ParkScore ranking of the 100 most populous US cities, Minneapolis placed 3rd and St. Paul 4th.^1,33
• Almost everyone lives close to a park: Trust for Public Land counts 98% of Minneapolis residents and 99% of St. Paul residents within a 10-minute walk of one.^2,3
• Minneapolis’s Grand Rounds network has 102 miles of trails, split into 51 miles for walking and 51 miles for biking; St. Paul’s Grand Round is a 27-mile parkway ring linking the Mississippi River, Lake Phalen and Como Lake.^5,17
• In ACSM’s 2026 American Fitness Index, Minneapolis ranked 3rd and St. Paul 14th among the 100 largest US cities.⁴

Where to walk and run

Distances and surfaces come from the parks department or trail organisation cited. Where a source does not rate how hilly a route is, we leave it blank.

Free groups and parkrun

parkrun

parkrun is a free, timed 5k every Saturday morning. You can walk, jog or run, and you register once online.

• Como Park parkrun: Como Park, 1360 Lexington Pkwy N, Saint Paul (starts just north of Como Lakeside Pavilion). Saturdays 9:00 am^11,12
• Eagan parkrun: Thomas Lake Park, 4425 Pilot Knob Rd, Eagan. Saturdays 9:00 am¹³
• Hamlet Park parkrun: Hamlet Park, 8883 Hamlet Ave S, Cottage Grove. Saturdays 9:00 am¹⁴

Group runs and walks

• Mill City Running – Monday Night in Highland: Free community run for all paces, plus a walking crew; routes of 2–7 miles; sign a waiver before your first run When: Mondays 6:00 pm. Where: Mill City Running Highland, 767 Cleveland Ave S, Saint Paul.²⁰
• Mill City Running – Tuesday Night in Northeast: Free social run with 2, 4, 5 and 7 mile loops; paces run from about 7 to over 13 min/mile and there are often walking groups When: Tuesdays 6:00 pm. Where: Mill City Running Northeast, 411 E Hennepin Ave, Minneapolis (Marcy-Holmes area routes).²⁰
• Mill City Running – Friday Morning in Northeast: Free year-round early run with 2–7 mile options and coffee afterward; mixed abilities When: Fridays 6:30 am, all year. Where: Mill City Running Northeast, 411 E Hennepin Ave, Minneapolis.²⁰
• Mill City Running – Running Start: Structured 10-week walk-to-run program for beginners aiming at a first 5K; first session is a walk (price not published on the page) When: Two sessions a year, starting in March and August; Thursdays 6:00 pm. Fall 2026 session ends Oct 29; next session spring 2027. Where: Mill City Running Highland, 767 Cleveland Ave S, Saint Paul.²¹
• Walk with a Doc – Minneapolis–Saint Paul chapter: Free monthly walk with a short health talk from a clinician; walk at your own pace. AARP Minnesota lists 2026 walks through October 17 When: 3rd Saturday of each month, 9:00 am (talk at 9, walk about 9:15). Where: Apr–Oct: Richardson Nature Center, 8737 E Bush Lake Rd, Bloomington; Nov–Mar: Mall of America, Bloomington (AARP Information Center) – check the chapter page before you go in winter.^22,32
• Saint Paul Fitness in the Parks: Free outdoor exercise classes for all ages and fitness levels; no registration; rain cancels When: Summer season; check the city’s online calendar before you go. Where: Parks across Saint Paul.²⁴
• FitLot at Martin Luther King Recreation Center (Saint Paul, with AARP): Outdoor fitness park for drop-in workouts, plus free classes led by certified instructors, including intro sessions and an 8-week series When: Drop-in; classes by sign-up. Where: Martin Luther King Recreation Center, Saint Paul.²⁴

Schedules change with the seasons; check the group’s own page before you go.

Cycling

• Minneapolis Grand Rounds bike trails: Bike paths separate from walking paths, circling the city through the Chain of Lakes, Minnehaha Creek, the Mississippi River and Theodore Wirth Park (51 mi (82 km) of biking trail)⁵
• Midtown Greenway: Former railroad corridor in south Minneapolis with biking and walking trails (5.5 mi (8.9 km))¹⁸
• Saint Paul Grand Round: Scenic parkway loop around Saint Paul with an off-street bike and walking trail along most of it; the northwest section uses on-street bike lanes or sidewalks (27 mi (43 km) loop)¹⁷
• Gateway State Trail: Paved, generally level former rail line from Saint Paul to Pine Point Regional Park, a few miles north of Stillwater (18 mi (29 km))¹⁵
• Bike share – Minneapolis (Lime and Spin): App-based shared e-bikes with baskets, lights and electric assist; memberships, passes and single rides are offered through each company’s app¹⁹

Sore knees? Our exercise bike plan for knee arthritis starts on an exercise bike and builds slowly.

Indoors and weather

• Saint Paul Parks & Recreation fitness centers and walking tracks: Eleven fitness centers and indoor walking tracks (the city says six track sites; its table marks seven centers with a track). Low-cost day passes are available for fitness centers and walking tracks, and an annual membership (cheaper for adults who live or work in Saint Paul) covers every location. Fitness centers are 18+ (16+ with a parent)¹⁶
• Minneapolis Skyway System: More than 10 miles of enclosed second-floor walkways linking about 80 downtown blocks, useful for winter walking. Most connected buildings are open until 6 pm on weekdays and closed at weekends²⁵
• Walk with a Doc winter walks at Mall of America: From November to March the free monthly Walk with a Doc group is listed as meeting indoors at Mall of America (3rd Saturday, 9 am); check the chapter page before you go²²

Winters are long and cold. January’s normal high is 23.6°F and normal low is 8.8°F, and December and January each average about 11 inches of snow. Wear layers and traction cleats, walk at midday, and switch to indoor tracks or the skyway on icy days.²⁶

Summers are warm. July’s normal high is 83.4°F, and June–August is also the wettest stretch at about 4–4.6 inches of rain a month. Head out early or in the evening and carry water.²⁶

Gyms and fitness studios in Minneapolis–St Paul

Gyms and studios that list classes or open gym time. Ask about beginner sessions, day passes and whether staff can adapt exercises for injuries.

Personal trainers in Minneapolis–St Paul

Personal-training businesses that work with members of the public. Ask about certifications and experience with your age group or condition.

Physical therapists in Minneapolis–St Paul

Outpatient physical therapy clinics. Each one matched an active record in the federal NPI registry when we checked.

Can you see a physical therapist without a referral in Minnesota? Yes. Minnesota law lets a physical therapist treat you without a referral for an initial 90-day period. After that, continuing treatment needs an order or referral from a physician, chiropractor, podiatrist, dentist or certain advanced practice nurses, unless a previous diagnosis shows an ongoing condition. The 90-day limit does not apply to prevention, wellness, education or exercise. Medicare does not require a physician visit before PT, but it expects a physician to certify the plan of care, and private insurers may still have their own referral rules.^27,28

Check a therapist’s license: Minnesota Board of Physical Therapy – License Verification. New to physical therapy? Read how to find a good physical therapist.

Chiropractors in Minneapolis–St Paul

Chiropractic clinics. Each one matched an active record in the federal NPI registry when we checked.

Check a chiropractor’s license: Minnesota Board of Chiropractic Examiners – Look Up a License.

Frequently asked questions

Where can I walk in Minneapolis or St. Paul in winter?

Saint Paul’s recreation centers have indoor walking tracks with a small daily fee or an annual membership, cheaper for adults who live or work in the city. Downtown Minneapolis’s skyway gives you more than 10 miles of enclosed walkways, although most buildings close by 6 pm on weekdays and at weekends. From November to March the free monthly Walk with a Doc group is listed as meeting at Mall of America; check before you go.

Is there a free parkrun in the Twin Cities?

Yes. Como Park parkrun is a free timed 5K held every Saturday at 9:00 am on the paved path around Como Lake in Saint Paul, and you can walk it. Eagan and Hamlet Park (Cottage Grove) also host parkruns at the same time. Register once online and bring your barcode.

What’s a good beginner-friendly walk in Minneapolis?

The Chain of Lakes loops are a popular choice: Lake Harriet is 2.75 miles on a walking-only path and Bde Maka Ska is 3.1 miles, about one 5K lap. Both list pay parking and restrooms, and the walking path is separate from the bike path.

Do I need a referral to see a physical therapist in Minnesota?

No referral is needed to start. A Minnesota physical therapist can treat you directly for an initial 90-day period, after which continued treatment generally needs an order from a physician or another listed provider, except for wellness and exercise care. Check with your insurer, because Medicare and some private plans have their own rules about plans of care or referrals.

This guide is general information. Listings are not endorsements and Protocol Archive receives no payment from any business named here. Opening times, schedules and prices change, so confirm before you go. Protocol Archive is independent and not affiliated with any city, parks department, parkrun or business listed.