News Cariocas, as residents of Rio are known, have a reputation across Brazil for taking it easy However, they take their looks very seriously Many of the bodies you'll see sprawled across the sands of Copacabana and Ipanema may not have six-packs, but this is not for want of trying And Rio is one of the most spectacular cities in the world in which to sculpt your own Olympian’s abs – outdoor workout stations, football, tennis and volleyball courts are everywhere But what Cariocas really love to do is run   Here we pick out a selection of the city’s best running trails: Lagoa Rodrigo de Freitas Lagoa Rodrigo de Freitas is a serious runner’s dream Markings cover the whole 7 5km (4 6m), so you will always know where you are and how far you have to go For those wanting to get their head down and grind out the kilometres, however, markings can be an unwelcome reminder If Christ the Redeemer watching down on you isn't all the motivation you need, multi-lappers can catch the eye of someone running in the other direction and make it their mission to beat that person to the same spot The concrete path isn’t always easy on the knees, so runners with chronic knee problems might want to head for the beach Good for: measuring distance covered, light running, competitive types Bad for: competitive types, knees (Photo: Alexandre Macieira/Riotur) Vista chinesa A Chinese pagoda atop of one of the world’s largest urban rainforests awaits runners who take on this roughly 5km (3m) trail of both sharp and steady inclines Starting at the Jardim Botânico, this isn’t the most accessible trail in Rio However, the view from the top is motivation enough to get you moving  Inclines make the vista chinesa perfect for resistance training Why have just the abs when you can have the quads as well? Runners feeling particularly energetic can continue on to the Mesa do Imperador (Emperor’s Table) a few kilometres ahead on the same trail Good for: working legs, amazing views Bad for: light running Watching the clouds hang over Rio from Vista Chinesa is even mores spectacular at Sunrise (Photo: Wikimedia) Take a walk on the wild side: five alternative sports to try in Rio de Janeiro Copacabana and Ipanema The most iconic promenades of Brazil  There are shared running and cycle lanes, though you’d be well advised to keep your wits about you for crossing dogs and pedestrians Copa and Ipanema are the catwalks of fitness running If your aim is to secretly plough away at your goals and surprise the family later in your sunga or fio dental (Brazilian swimwear), these aren’t the places for you Here, you're running with an audience, knowing that in just a few hours you will be on the other side of that strip, filling the rest of the world with envy as you strut your stuff on the sand Good for: motivation, the views, feeling carioca Bad for: avoiding bikes and crowds Runners share the promenade with cyclists on Ipanema beach (Photo: Alexandre Macieira/Riotur) One of Rio’s dozens of world class beaches ​ Dry sand is often avoided by runners because effort is never fairly converted into distance covered, and who wants to turn around after hours of sand pounding only to see the Dois Irmãos (Two Brothers) still looming closely over their back? But for runners seeking low impact on their knees and for quick sprints sand is ideal The best thing about running on the beach, as opposed to the beach promenade, is easy access to the water   When you’ve had enough of trudging through sinking sand, you can easily switch to the water-hardened sand closer to the tide And when you’re tired of running, a short sideways tumble (with optional pike half twist) can leave you lying in the cool Atlantic Ocean Good for: sprints, post-run collapsing into the sea Bad for: morale, those who think they’ll look like David Hasselhoff Sunset and sunrise are the best times of day to avoid crowds and the unforgiving Rio sun (Photo: Getty Images/Julian Finney) Flamengo Park and Botafogo beach Flamengo Park is one of the city's most popular playgrounds, a sprawling beachside collection of running and cycling paths, outdoor workout centres, cafes, a skateboard park and numerous basketball, tennis and football courts You can run on the curving path that leads through the park itself, on the promenande alongside Flamengo beach, where beach volleyball games take place, or on the softer grass, darting in between the palm trees When you get to the southern end, if you manage to drag yourself past the giant churrascaria (steak house) you can push on down to Botafogo The views to your left of Sugarloaf Mountain will make your jaw drop and if you need an adrenalin boost as you approach Botafogo Bay, where boats bob up and down on the harbour, just look up and you will see Christ the Redeemer atop of Corcovado, seemingly beckoning you into his arms Good for: inspirational views, running among like-minded people Bad for: people who have difficulty avoiding a good meat feast Botafogo beach is one of Rio's most iconic spots (Riotur/Pedro Kirilos) Parque Madureira As well as playing host to one of the live sites during the Games, Parque Madureira has long stretches of straight paths perfect for unleashing your inner sprinter Ample water features and a skate parks are enough to keep the eye entertained should longer bouts of cardio be your goal The park is in the north zone of Rio, close to the Engenhão Olympic stadium   Good for: straight sprints, light running, Olympic spirit Bad for: long trail seekers Getting into the spirit of the Games, Madureira Park unveils the Olympic rings Parque Madueira will host fan parties during the Games (Photo: Riotur/Alexandre Macieira)