The Perfect Pacific Farewell: Run in Koror, Palau

Koror, Palau. 18th of September, 2025.

Our final Pacific run took us through Koror, Palau, where an 8k wrapped up weeks of island-hopping adventures.

We ran past silent streets, friendly students, and across the Didall Causeway, before circling a bright blue stadium track. Stray dogs watched peacefully, the harbour shimmered, and the whole experience tied together weeks of unforgettable island runs.

Palau, a stunning island nation in Micronesia, offers a remarkable blend of natural beauty and cultural depth. We were captivated by the dramatic coastal paths, lush jungles, and volcanic ridges.

This compact archipelago, comprised of over 300 islands, is more than just a runner’s paradise: it’s a storyteller’s dream. You can chase the sunrise and chase history at the same time: explore WWII relics, kayak beneath the Rock Islands, and end your day with fresh island cuisine.

Each run is both a physical test and an immersive cultural journey, allowing you to blog about your miles and the memories you make along the way. Ready to lace up and explore?

TLDR; “too long, didn’t read”

• I just want to run! Take me to RUN.
• I have 1 minute. Take me to USEFUL INFORMATION.
• Running is my excuse for travelling. Take me to TRIP.
• Running is my excuse for eating. Take me to CARBOLOADING.
• I want to know what to read in the plane. Take me to ONE BOOK.

✨ Why Palau Should Be on Every Runner’s Bucket List

When it comes to choosing a running destination that combines breathtaking scenery, rich history, and unique cultural experiences, Palau stands out as a true gem. Whether you’re pounding the pavement or tackling rugged trails, this island paradise offers something unforgettable for every runner.

From coastal routes that showcase turquoise lagoons to jungle paths steeped in ancient lore, Palau’s diverse terrain and vibrant atmosphere make it a must-visit.

Let’s explore why Palau should be on every runner’s bucket list and discover the incredible adventures waiting for you on this Pacific island. 🏃‍♀️🌺🌊

Because, Palau offers:

• Diverse terrain: Enjoy everything from smooth seaside jogs and dense jungle tracks to volcanic hill repeats with cliffside views.
• Historical immersion: Many trails pass near WWII bunkers, airstrips, or sunken wrecks—your run becomes a walk through history.
• Tropical climate bonus: Warm, humid air and occasional showers create an invigorating training environment with island vibes.

📜 A Brief Story of Palau

Palau is steeped in WWII history. Under Japanese control prior to and during the war, the islands became fortified defensive outposts. In 1944, American forces launched intense campaigns on Peleliu and Angaur—bitter battles that lasted weeks and erupted in fierce combat.

On Peleliu, Americans faced a labyrinth of Japanese tunnels and caves, including the notorious “Thousand Man Cave” and Bloody Nose Ridge. Babeldaob and Koror also felt heavy bombardment; Japanese bunkers, gun emplacements, and even underground hospitals survive today as ghostly reminders.

Meanwhile, beneath the surface lies a haunting underwater museum: sunken Japanese ships, planes, and wrecks like the Iro Maru and Chuyo Maru—now overgrown with coral and home to marine life.

Running these islands connects you to both past battles and nature’s resilience—a powerful dual experience.

🌍 The Trip 📷

To Palau from Guam ✈️

And off to the last new country of this amazing, though long and exhausting, trip. Palau. We boarded a very empty plane. It was so empty that I thought I could find three empty seats later and sleep. In fact, later I did.

To board, AI identified us by our picture. That was it. No need to show boarding passes. The pilot announced tropical clouds and I feared it would be bumpy. We were served a turkey sandwich, but this time I did not eat it. Not even opened it. Since we were also given a small Milky Way each, I ate them instead. Mine and Roger’s. He could have my sandwich.

We watched Top Gun Maverick. It was cool to watch the opening credits with fighter jets taking off, to the sound of Take me to the danger zone, while our plane was taking off too. The perfect start for a new adventure.

Palau’s Pledge 🌿

Several things surprised me on this trip. First was the boarding with only our faces. Then, the fact that we took off and landed with all windows closed. Finally, when we landed, the air hostess announced that every person visiting Palau needed to take a pledge to preserve the environment and respect their ancient traditions.

She told us to listen carefully and read it out loud. I was half asleep so I only grasped bits like Dear children of Palau and I shall not take what is not given. Apparently, they also give you the pledge to sign when you land. Such a beautiful thing to do! Already loving Palau before landing!

A Brand New Customs Experience 💵

At customs Roger was delayed. The officer needed to check something. We thought there was a problem, but no. Apparently, because we were going to spend less than 24 hours in Palau, we were entitled to a refund in the tax of our ticket.

So the customs officer handed both Roger and I a 100 dollar note. In all of our travels, never, never had we been given money at customs. Quite the opposite. This was a brand-new experience and the best kind of travel surprise.

Touring Palau by Car 🚗

We rented a small bright green car. The GPS was in Japanese and centered in Tokyo. We tried to translate, thinking it was Chinese, and ended up with “Lesbianas gratis” instead of “Handsfree”.

Public transport is almost non-existent here, so having a car allowed us to explore with freedom. First we passed by the Japanese Bridge with trampolines and toboggans.

It was low tide so Roger could not use them.

The Japan-Palau Friendship Bridge links Koror with Babeldaob, stretching gracefully over turquoise waters. Built with Japanese support, it symbolizes both connection and cooperation, making it a striking landmark for runners and travelers alike.

We saw police cars everywhere, then the old Japanese sea ramp with canoes, a softball field, and the national swimming pool. Driving along the narrow, windy but well-kept roads to the Southwest islanders village, we had amazing views. It felt like a Western country but with tropical scenery. A dog barked in the distance, chickens walked around, and in one house we spotted a door painted like the one in Friends.

Churches and Resorts ⛪

We stopped at St. Joseph’s Church, which we had seen on the map.

A super cute church with octagonal architecture, wood benches, and very simple but very special because of the large windows with sea views. A petite local woman opened the door for us. Inside there was a large cross under the table, statues of Jesus and the Virgin Mary, and some drawings on the windows.

She told us the community was small, about 200 to 300 faithful. I did not think that was so small. We gave her a 10 dollar donation and she noted down our names for the priest.

We then headed to Ngerek Besank and continued to Pacific Island Resort, which was stunning. I noted it down for a future visit. The road was closed but a young guy let us in. There was nobody on the beach. Paradise.

Roger asked for goggles at Splash Diving Shop, full of giant underwater cameras. The old man there told him it was low tide and advised to wait until 6 pm.

Drinks, Beaches, and WWII Planes 🍹

We went for drinks instead. Alone in a bar, Roger ordered a strawberry banana smoothie and I had a Sweet Memories mocktail with guava juice, pineapple juice, mango syrup, and grenadine. While Roger snorkeled I waited, enjoying the empty beach. He came back asking for the Insta360.

As he returned, a plane passed overhead. It looked like an old WWII war plane with rectangular wings. Coldplay played in the background. Their signature cocktail was Shark Attack, bright blue with blue curacao, like the giant clam Roger had just seen.

Later we visited Icebox Park on Malakal Island. The sea had the most amazing colors and we could not stop taking photos.

Lunch by the Beach and Conversations 🌊

We had lunch at Riptide Beach Restaurant. Jason Mraz played in the background. The young waitress said muchas gracias when she learned we were from Spain. The place was perfect. Wood floors painted blue, massive tables made of tree trunks, and the refreshing breeze.

The lamps were old glass buoys covered with nets. Now Soul Sister played while Roger swam in turquoise waters, completely alone. I could not imagine a better spot.

We chatted with two women from Melbourne about vicious dogs, Madagascar, and Run Melbourne. They had been warned about the dogs, but so far they seemed harmless.

Driving North to the Falls 🌴

We headed to Ngardmau Waterfalls, 42 minutes away. Crossing the bridge from Malakal to Koror, the mushroom islands were so beautiful that I stopped to take photos. They looked like those in Phi Phi brochures.

From the main road we turned left to states up north like Aimelim and NgatPang. This was the Palau Compact Road, built by Americans. Along the way we noticed it was mostly Japan, America, Taiwan, and Australia building infrastructure here. Not China. Not officially, though I think our hotel was Chinese-run. At lunch we had seen a Taiwanese Coastal Patrol board.

Medalaiechad Falls Adventure 🐸

We reached Medalaiechad Falls and saw two trails, one to a locomotive and another to the falls. Entry was 10 dollars and the lady offered us bananas. She advised us to take walking sticks and warned about many stairs.

The trek was tough. Steep, muddy, and slippery. It took us more than 20 minutes. We saw small green frogs, probably poisonous, and lizards. Mud was everywhere.

The falls were stunning, with powerful streams crashing down a single rock. The sound was mighty. Roger got under the falls, avoiding the strongest spots. Mist filled the air, so it felt like rain.

The trail included bridges, roots, and a suspension bridge. We walked on locomotive rails before trying to find the train itself. That led us to something unexpected….

An Improv Trail Run 🏃‍♀️

We decided to improvise. We left our sticks, I tied my hair, and we set off running.

Miraculously we did not fall. We slipped, got dirty, but had so much fun.

We jumped over roots, crossed bridges, and I almost ran into a massive lizard.

Captured on camera.

We even climbed stairs. It was hard but adventurous, a little improv run for the daring. Without our Garmins I could not be sure of the distance, but I guessed 1.5 to 2 km. A sink by the closed shop let us wash our muddy legs.

On the way back we stopped at the Japanese Bridge again. This time the tide was high and Roger could finally jump from the trampoline, as he had promised in the morning.

Final Stops and Goodbye ✈️

We took a photo of a road sign about sharing the road with bicycles and runners. Then we stopped at Gift Shop 680, where we bought a magnet, earrings with the Palau flag, and two cool blue whale figures.

Back at the hotel we rested before heading to the airport. We had hot chocolate again at 680, but this time it was more expensive. The milkshake had cost 4.5 in town but here it was 5.70.

Palau gave us a short but unforgettable experience. From the pledge to the waterfalls and our muddy improv run, this small island country was pure paradise. 🌺

🏃‍♀️ The Run 🏃‍♂️

Setting off in Koror 🌅

For our last run on this trip jumping islands in the Pacific, we went for a sweet 8k. It felt like a wrap of everything we had lived and seen over these weeks. We ran along a highway over the ocean, kept an eye out for stray dogs, and even finished with laps in a track and field 🏃.

The run started even before we moved. Alejandro, an Argentinian runner we met in Kiribati, had warned us about stray dogs in Palau. When our taxi dropped us at the hotel at 2am, we already spotted a few strays. At check-in, the receptionist pointed at a warning sign. This one:

That did not help me sleep, I was sure vicious dogs would be waiting for us 🐕.

Roger picked the route. We would run to the National Stadium, only 1.7 kilometers away. I wanted to walk but he convinced me to run. He promised to carry his stick, which was actually our insta360 camera, so we could scout the dogs 📸.

At 6:30am we left the Ocean Star hotel. The sun rose over the Pacific, the streets were silent, and the neighborhood was calm 🌴.

First impressions of Koror 🇵🇼

We ran carefully in the middle of the road. A few stray dogs watched us but they did not care. They did not bark, they did not follow us, nothing. Relief 😌.

It was our first glimpse of the city. Koror felt like a mix of Guam, the US, and other Pacific places. There were American flags everywhere, often next to the Palauan one, even at the post office and a Community College. A sign remembered the 8/11 heroes. Election posters filled the streets too. One face was everywhere: “Please re-elect Marie Meor Anderson.” 🗳️

The biggest surprise? We were not alone. We saw runners on Main Road. That gave me hope that running here was not impossible. The dogs seemed to leave everyone alone. The road was mainly flat, just soft hills 👟.

We reached a park lined with flags. I spotted France but no Spain. I joked about being offended until I realized it was about territories. The French flag stood for French Polynesia. At the end stood Palau’s flag 🚩.

Nearby was the statue of Prince LeeBoo. He was the son of King Ibedul Abba Thulle, who traveled to London in 1783. He died of smallpox, but his journey became a symbol of exchange and curiosity 👑.

Running the Didall Causeway 🌊

The temperature was still fine and the dogs ignored us, so we extended our run to the Didall Causeway. This long stretch links Koror on Oreor Island to Meyuns on Ngerekebesang Island. It crosses mangroves and tidal flats, and it is a dream for running 🌟.

We descended a steep hill, passed cheerful students waving at us, and a dog sleeping quietly. A bakery with a giant bread statue made me laugh 🙂.

The Causeway is perfect for runners. It has sidewalks on both sides and it is totally flat. The only issue is the lack of shade, so it is only doable early morning or late afternoon. At 7am, the views were incredible. We ran to the middle, admired the ocean, and ran back, happy with every step 🤩.

In the middle of the road a plaque revealed the Causeway was built with support from Japan. After climbing back up we returned to Main Road. From there we finally turned toward the stadium. The anticipation was building 🏟️.

The brand new track 🏃

We entered the Community College park and ran down a ramp straight into the stadium. What a sight. The track was brand new and a striking bright blue. Only two middle aged women were using it, one walking, one jogging 👩.

The 2025 Pacific Mini Games had been held here just two months earlier. Posters with “good luck athletes” still hung around.

Local business ads and health campaigns surrounded the track. I checked the events and found out there had been 52 competitions. Road running, para events, sprints, but no steeplechase or pole vault 🏅.

We ran two laps, enjoying every stride. A sign announced that use of the track cost 1 USD. We went to pay and signed our names.

The office overlooked the track, decorated with Bible verses, photos of athletes, and a funny sign saying Eat. Sleep. Run. Repeat 😂.

At the entrance another pledge caught my eye. It showed a runner escaping his demons, and it struck me deeply. Running really can push us out of dark places. This illustration nailed it 🎨.

Wrapping up at the harbour ⚓

We left the stadium and ran back to our hotel. By then we had 7.5 kilometers. Roger suggested we push to the harbour. It was close, so we went for it 🌅.

The dogs ignored us again. The only person awake was a man who greeted us warmly. At 7:15am the streets were empty 👋.

At the dock we were stunned. The water was so clear. We could see fish and coral right under our feet. No garbage, no tires, no bottles, no cans.

Roger said he had never seen such clean water inside a harbour. He could not resist. He jumped in and swam for a few minutes 🏊.

By the time we jogged back we had logged 8k. It was bittersweet. This was the last run of our Pacific adventure. I loved every single one of them, and this one in Koror tied it all together beautifully 🌺

🍽️ What to Eat Before and After Running in Palau

Fueling your runs in Palau is just as exciting as the trails themselves! 🍽️

Whether you’re gearing up for a long jog or recovering from an intense workout, Palau’s local cuisine offers a delicious mix of flavors that perfectly complement your training needs.

With fresh seafood, tropical fruits, and traditional island dishes, eating here is a delightful adventure that will keep your energy high and your taste buds happy. Let’s dive into what to eat before and after running to keep you energized and ready to explore more of this beautiful island! 🏃‍♂️🥥🐟

Carboloading 🍌 (Before Your Run)

• Sweet taro pancakes – Fuel-rich and aromatic, topped with coconut cream to power your morning miles.
• Pandan rice bowls – Sticky rice infused with pandan leaves and served with tropical fruit—a fragrant energy boost.
• Local banana fritters – A portable, natural snack perfect for pre-run fuel with a bit of crunch.

Protein Recovery 💪 (After Your Run)

• Grilled barracuda or tuna – Fresh seafood grilled with local spices: clean protein with island flavors.
• Chicken kelaguen – A tangy, lime-marinated chicken dish with onions and chili, served on lettuce for lean recovery.
• Roast pig (belau-style) – A festive, hearty option with smoky richness—perfect for refueling those long-run calories.

🏃 Running in Koror, Palau. Oceania.

👟 Urban: if running in Koror, bring shoes for asphalt. If you want to dare into the jungle like we did, then robust and water resistant trail shoes!

✅ Scenic routes everywhere – From the Didall Causeway’s ocean views to calm neighborhood streets, Palau offers stunning backdrops for every stride.

✅ Low traffic and welcoming vibe – Roads are relatively quiet in the morning, and locals (even students on their way to school) are friendly and encouraging

⚠️ Stray dogs – While most are calm and leave runners alone, it’s wise to stay cautious, avoid provoking them, and carry something (like a stick or bottle) just in case

📘 “The Fish and Rice Chronicles: My Extraordinary Adventures in Palau and Micronesia” by Pg Byran

A memoir by travel writer PG Bryan, recounting his immersive experiences living with a Palauan family during the 1960s. From navigating cultural conflicts and brush-ins with local wildlife to diving with sharks and witnessing coral-rich reefs, the book offers a deeply personal and vivid exploration of island life.

Bryan’s tales deliver not only adventure but also cultural context—illuminating everyday traditions, community life, and Palauan humor. You’ll run into trails and villages with richer insight and appreciation after connecting with his stori

📖🎬 More books & movies about Palau and why they matter

• 📘 Palau: Portrait of Paradise by Mandy T. Etpison — Stunning photography and cultural essays for visual inspiration.
• 📘 Words of the Lagoon: Fishing and Filial Piety in Palauan Society by Miriam Kahn — Academic yet accessible—great for cultural depth.
• 📘 Te rau maire: poems and stories of the Pacific by Palauan writer Cita Morei — Local voices, deep in reflection.
• 🎬 Palau: Battle for American Island (documentary) — Rich in archival WWII footage and survivor accounts.
• 🎬 Pacific War (TV series) — Includes episodes on Palau battles; perfect historical primer.