On the morning of Sunday, November 26, instead of being flooded with commuters and vehicles, Shanghai's main thoroughfares will be inundated with thousands of runners. They gather to take part in the 11th Toray Cup Shanghai International Marathon, which starts at Nanjing Lu and finishes at Minhang Stadium.

Last year more than 15,000 participants from 40 different countries and regions traveled to Shanghai to take on the 42km challenge, but not everone was a full marathoner. In addition to the 42km race, there's also a men's and women's half marathon (21km) and a health race (4.5km).

In Shanghai, the distance isn't the biggest challenge. Instead, the difficulty lies in the conditions involved. Running 21 or 42km in a city where traffic and pollution abound and where there's a limited amount of green space poses unique obstacles and risks.

"Shanghai is not a city for runners," says Bernie Nissen, a 29-year-old Hollander who is currently training for the marathon. "I have found about five good routes."

According to Nissen, one good 5km run starts off at Puchen Lu in Lujiazui and continues to Century Park. "The lap is an uninterrupted circle with a wide sidewalk, and there are no traffic lights to make you break your pace," Nissen says.

Seamus Harris, a 33-year-old New Zealander who will take on the Shanghai half marathon for the third year in a row, also prefers the Century Park lap.

"After two years in Shanghai it's either that or the treadmill at the gym. Puxi is too crowded and polluted," Harris says. Veterans suggest that you stick to early mornings or late evenings and frequently use the gym's treadmill to give yourself cleaner air.

Although pollution remains a serious concern, Shanghai's air is actually more runner-friendly than other cities, such as Hong Kong, where during the February 2006 marathon one runner died, a dozen collapsed, 20 were hospitalized and thousands reported mild health problems.

"Hot weather, pollution and dehydration combined with a lack of adequate training caused the Hong Kong collapses," says Nissen, who has run the half marathon in Hong Kong for the last two years. "I don't think everyone had prepared enough. They shouldn't have tried to run a marathon." The level of a runner's preparation can seriously affect their performance. Fortunately, Shanghai's runners can rest easy knowing that the November marathon will take place on the cusp of winter when cooler weather means lower pollution levels and a better environment for training. Although the stars may never perfectly align for Shanghai runners, the Toray Cup seems destined for some. "I plan to stay focused and enjoy my run without thinking so much about all the other stuff," says Harris.

"And remember that nice feeling you get afterwards. Then it's all worth it."

The details

Toray Cup Shanghai International Marathon

Sunday, Nov. 26, 7:30am

www.shmarathon.com/english/n_gc.asp

Popular Routes and Tips:

Zhongshan Park, along the Bund, through the French Concession and along Suzhou Creek. Hongqiao and Minhang districts also have areas or stadiums suitable for runners. In order to avoid traffic and pollution, run in the morning (before 7am) or in the evening (after 8pm).

Want to Quit Smoking? Puff on This Running Testimonial At the Toray Cup marathon, prepare to see older Chinese male runners having their last cigarette at the starting line. And then see a lot of those men actually finish in the top spots. Some believe that smoking improves their endurance. However Zhang Jianming, a 46-year-old Chinese marathon runner, is actually cutting back on his habit. Zhang devotes at least 10 hours every week to treadmill training at his local gym. In addition to this, he smokes one package of cigarettes every three days. "I think the amount I am smoking now is not bad at all," says Zhang. "I used to smoke one package every day. Now I am down to one every three days." Zhang started running because his doctor told him he needed to lose weight. "In the beginning I smoked as usual but then I started to cut down, as running actually made me so occupied I didn't feel like smoking. Or, maybe I just didn't think about cigarettes as I was so busy running."