Benderson fine for biking and running. If real busy with walker runners (doubtful) unless a Saturday race. ,there is perimeter road of 3.6 miles with dedicated bike lane on Cattleman about 1.3 of the 3.6. (Can add 1 mile out and back on Athletes Dr for 4.6) There is gravel path for runners too and a 2000 meter straight asphalt path right next to lake. Google map and you will see distinct roads and paths. YouTube Nathan benderson and some drone movies abound. The ITU has races at benderson too....even with rowing events paths pretty clear and hot weather discourages many there from 10 am to 4pm. Though hot, generally always 8-15 mph breezes. If staying fairly close by, several roads have dedicated bike paths which are pretty debris free.