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Running Trails
United States
Tennessee

Sullivan County

The best running trails in Sullivan County

By Fede from komoot

·

Updated May 10, 2026

If you've ever tried to plan jogging in Sullivan County, you know how overwhelming the options can be. With so many trails out there, it's tough to figure out which ones are genuinely worth your time and effort, and which are just filler. We get it – sifting through countless routes to find those true highlights can be a real pain.

That's where komoot comes in. Our community has explored, mapped, and reviewed these routes, so we've done the legwork for you. This guide is your curated shortcut to the best jogging in Sullivan County, saving you the guesswork and pointing you straight to the trails that deliver.

Jogging in Sullivan County, nestled in Upstate New York, offers a diverse experience. You'll find everything from challenging mountain ascents with significant elevation gain to more gentle paths with moderate changes, often winding through scenic river valleys and alongside pristine lakes. The terrain varies, but you can expect a mix of forested paths and routes that hug the water, catering to all fitness levels.

If you only do one, make it the Flint Mill Gap Road and Holston Mountain Trail Loop. This 8.6 miles (13.8 km) route is a difficult one, but the significant elevation gain means big payoffs in terms of views and a real workout. For something a bit more relaxed but still rewarding, the Bays Mountain Reservoir loop from Bays Mountain Dam is an easy 2.5 miles (4.0 km) path that’s perfect for a quick, scenic lakeside run. With more than 100 runners already exploring these routes with komoot, you're in good company.

If you only do 3 of these routes

  1. 1

    Flint Mill Gap Road and Holston Mountain Trail Loop
  2. 2

    Bays Mountain Reservoir loop from Bays Mountain Dam
  3. 3

    Running loop from Bristol

Compare these routes at a glance

Trail

Distance

Elevation

Difficulty

Flint Mill Gap Road and Holston Mountain Trail Loop

13.8 km

650 m

Hard

Bays Mountain Reservoir loop from Bays Mountain Dam

4.01 km

40 m

Easy

Running loop from Bristol

8.98 km

60 m

Moderate

Running loop from Kingsport

12.1 km

70 m

Moderate

Running loop from Bristol

8.85 km

80 m

Moderate

Running loop from Fort Henry Mall

11.5 km

60 m

Moderate

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1.

Flint Mill Gap Road and Holston Mountain Trail Loop

13.8km

02:05

650m

650m

The Flint Mill Gap Road and Holston Mountain Trail Loop offers a demanding yet beautiful jogging experience through the Cherokee National Forest. You'll navigate varied terrain, from potentially overgrown forest roads to steep, rocky ascents on the Flint Mill Trail, all while enjoying improving views as you climb. The route's standout feature is Flint Mill Rock, providing incredible panoramic vistas of South Holston Lake and the surrounding mountains, making the significant effort worthwhile.

This difficult 8.6-mile (13.8 km) loop, with its 2138 feet (651 metres) of elevation gain and estimated 2 hours and 4 minutes duration, is best suited for experienced joggers. Be aware that sections of the Flint Mill Trail are very difficult, involving strenuous climbs and loose rocks. The best season to jog this trail is when conditions are dry, as leaf-covered sections can be tricky, and some parts of Flint Mill Gap Road can be overgrown.

Historically, the Holston Mountain Trail was once part of the Appalachian Trail, adding a layer of significance to your run. Beyond the stunning scenic viewpoints, the trail is also known for its diverse flora, particularly the mountain wetland zone along the Flint Mill Trail, which hosts various orchids like Pink and Yellow Lady Slipper Orchids in spring. Keep an eye out for deer and other forest animals as you traverse this challenging route.

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2.

Bays Mountain Reservoir loop from Bays Mountain Dam

4.01km

00:26

40m

40m

The Bays Mountain Reservoir loop offers a delightful and accessible jogging experience, tracing the shores of Bays Mountain Lake. You'll pass through diverse forested areas, from pine and oak ridges to moist sugar maple and tulip poplar groves, with frequent glimpses of the water. A highlight is crossing the distinctive floating bridge, and you might even spot evidence of beavers or other native wildlife from the park's habitats along the way.

Parking at Bays Mountain Dam provides direct access to this easy 2.5-mile (4.0 km) route. With only 145 feet (44 metres) of elevation gain, it's a quick 25-minute jog, ideal for a morning refresh or an evening unwind. While the trail is generally well-maintained, be prepared for some mulched sections and potentially muddy spots if you're jogging after rain.

This loop is part of the larger Bays Mountain Park, Tennessee's largest city-owned park, which boasts over 40 miles of trails. Beyond the scenic reservoir, the park features a nature center with outdoor animal habitats for wolves, bobcats, and otters, offering a unique opportunity to observe local wildlife. The historic dam, completed in 1916, also adds a touch of history to your run.

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3.

Running loop from Bristol

8.98km

00:56

60m

60m

Moderate run. Good fitness required. Mostly paved surfaces. Suitable for all skill levels.

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4.

Running loop from Kingsport

12.1km

01:15

70m

70m

The Kingsport Greenbelt offers a delightful escape for runners, blending natural beauty with urban convenience. As you jog along its paved and concrete paths, you'll pass through marshlands, open meadows, and alongside gentle streams, with the chance to spot local fowl near the 'Bluebird Trail' wetland preservation area. The route also weaves past historic buildings and Civil War sites, providing a unique backdrop to your run.

Planning your visit is straightforward, as the Greenbelt boasts numerous access points across Kingsport, ensuring ample parking. While it's a popular running route, especially in the late evenings, you'll find convenient amenities like water fountains and restrooms along the way. Keep in mind that some sections can become muddy or flood after heavy rains, so it's wise to check current conditions before heading out.

This moderate 7.5-mile (12.1 km) jogging loop, with a gentle 219 feet (67 metres) of elevation gain, typically takes about 1 hour and 15 minutes to complete. It's a fantastic option for families and those seeking an accessible, scenic run, earning recognition as a historic and fitness trail. The Greenbelt's multi-use nature and amenities, including a suspension bridge and elevated boardwalks, make it a standout among Kingsport's running options.

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6.

Running loop from Fort Henry Mall

11.5km

01:12

60m

60m

If you're seeking a quick jogging route from the Fort Henry Mall, this 7.2-mile (11.5 km) loop provides a moderate workout with 197 feet (60 metres) of elevation gain, typically completed in about 1 hour and 11 minutes. While the immediate area around the mall offers a functional path, the nearby Kingsport Greenbelt presents a more scenic experience, featuring a 10-mile paved path through gentle streams, marshlands, and open meadows, perfect for a relaxed run.

Parking is abundant at Fort Henry Mall, making it a convenient starting point for this specific loop. However, for those interested in more established jogging routes Kingsport Fort Henry Mall area, consider driving to one of the many access points for the Kingsport Greenbelt. This ensures you can enjoy a well-maintained, accessible trail suitable for all ages and abilities, without the need for permits or fees.

Kingsport, Tennessee, is rich with diverse running opportunities beyond the mall. The Greenbelt is a notable option for its natural beauty and easy terrain, while Bays Mountain Park offers over 39 miles of trails, including the moderately difficult 5.2-mile Bays Mountain Trail around a lake. Warriors' Path State Park also provides more challenging options like the Devil's Bone Trail for those seeking varied terrain and ridgetop overlooks.

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Tips from the Community

Matthew
January 30, 2024, Holston Mountain Fire Tower

Holston Mountain rises up to an elevation of 4,136 feet and features a 100-foot tall steel lookout tower at the top. You can't actually climb up the tower, but you still get pretty good views from the summit. Fun fact: This tower used to be located in Mississippi until 1943 when it was moved here to replace the wooden tower that burnt down.

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Holston Mountain rises up to an elevation of 4,136 feet and features a 100-foot tall steel lookout tower at the top. You can't actually climb up the tower, but you still get pretty good views from the summit. Fun fact: This tower used to be located in Mississippi until 1943 when it was moved here to replace the wooden tower that burnt down.

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In 1907, Fred Johnson began acquiring land to establish a lake as a water source for the town. He later constructed a dam on the lake. The trail surrounds the reservoir, featuring picturesque bridges that provide stunning views.

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Frequently Asked Questions

How many running routes are available in Sullivan County?

Sullivan County offers a diverse selection of over 15 running routes. These paths cater to various fitness levels, ranging from easy, flat trails to more challenging ascents through the Catskill Mountains.

Are there any easy or beginner-friendly jogging paths in Sullivan County?

Yes, Sullivan County has several easy running options. For instance, the Bays Mountain Reservoir loop from Bays Mountain Dam is an easy 2.5-mile trail with minimal elevation change, perfect for a relaxed jog. The region's rail trails, like sections of the Sullivan O&W Rail Trail, also offer gentle grades suitable for beginners.

What kind of terrain can I expect on running trails in Sullivan County?

The terrain in Sullivan County is quite varied. You'll find everything from smooth, ADA-compliant surfaces on rail trails (like the Hurleyville segment of the Sullivan O&W Rail Trail) to rugged, forested paths in areas like the Willowemoc Wild Forest. Many routes feature rolling hills, while others offer more significant elevation gains typical of the Catskill Mountains.

Are there any dog-friendly running trails in Sullivan County?

Many trails in Sullivan County are dog-friendly, but it's always best to check specific park or trail regulations before heading out. Generally, trails in state parks and wildlife management areas, such as those around Mongaup Pond or Frick Pond, welcome leashed dogs. Please ensure your dog is under control and you clean up after them.

Which running routes are suitable for families with children?

For families, the rail trails are an excellent choice due to their gentle grades and smooth surfaces. The Hurleyville segment of the Sullivan O&W Rail Trail, known as 'The Milk Train Trail,' is 3.5 miles long and ADA-compliant, making it ideal for families. Lakeside paths, such as the Bays Mountain Reservoir loop, also offer scenic and manageable distances for all ages.

Can I find running routes with waterfalls or scenic views in Sullivan County?

Absolutely! Sullivan County is rich in natural beauty. The Neversink Unique Area offers trails that lead past multiple waterfalls, including the Mullet Falls. For panoramic views, consider trails like the Red Hill Fire Tower Trail, which provides expansive vistas of the Catskill High Peaks and Roundout Reservoir, or the Verkeerderkill Falls and High Point Loop with its unique ice caves and scenic overlooks.

Are there any circular running routes in the area?

Yes, many of the running paths in Sullivan County are designed as loops, allowing you to start and end in the same location. Examples include the Flint Mill Gap Road and Holston Mountain Trail Loop, a challenging 8.6-mile option, and the easier Bays Mountain Reservoir loop. These circular routes are popular for their convenience and varied scenery.

What are some interesting landmarks or attractions I might see while running?

While running in Sullivan County, you might encounter several points of interest. The Bays Mountain Reservoir and Steele Creek Lake offer beautiful lakeside scenery. For historical interest, the Holston Mountain Fire Tower provides a glimpse into the region's past. The Neversink Unique Area also features the historic Delaware & Hudson Canal Linear Park, offering a blend of nature and history.

What is the best time of year to go running in Sullivan County?

Sullivan County offers excellent running opportunities year-round. Spring brings lush greenery and blooming wildflowers, while summer is perfect for lakeside runs. Autumn is particularly stunning, with vibrant fall foliage transforming the landscape, making it a popular time for scenic jogs. Even winter offers unique beauty, though some trails may require appropriate gear for snow and ice.

Are there any running routes near public transport or with good parking facilities?

While public transport options directly to trailheads can be limited in some rural areas of Sullivan County, many popular trailheads, especially for rail trails and state parks, offer dedicated parking lots. For specific routes like Verkeerderkill Falls, Red Hill Fire Tower, or Frick Pond, parking information is often available locally. It's advisable to check specific trail access points for parking details.

What do other runners enjoy most about jogging in Sullivan County?

The komoot community highly rates the running experience in Sullivan County, with an average score of 5.0 stars. Runners often praise the region's diverse landscapes, from serene lake paths to challenging mountain trails, and the opportunity to experience abundant wildlife and picturesque views. The variety of routes ensures there's something for every fitness level.

Are there any specific areas known for wildlife sightings during a run?

Yes, Sullivan County's dense forests and natural areas are home to diverse wildlife. Joggers frequently report sightings of white-tailed deer, wild turkeys, and various bird species. Areas like the Neversink Unique Area and the Willowemoc Wild Forest, particularly around Frick Pond and Mongaup Pond, are excellent for observing local fauna in their natural habitats.

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