Running and biking in Sri Lanka?

Kinda sorta tri-related, but maybe it goes better in COJ--

I'm planning a bike tour in Sri Lanka in December and would also like to get in a few runs while I'm there--less for training purposes than personal compulsion--yearly totals; I also keep track of how many countries I've run in! Haven't had much luck with guidebooks or websites into how feasible/acceptable it is for a woman to run there, what would be most appropriate to wear, etc. If anyone has visited or lived there, would appreciate insight into the following:

*Can/do women (expats, locals) run in public in the daylight with a reasonable degree of safety?
*What would be acceptable attire for running? Can I get by with a T-shirt and running shorts, or better to bring baggy knee-length shorts or full-length yoga pants? Are there any taboos about bare shoulders, etc.? Not planning to run into any temples, but don't want to provoke undue attention or offend local sensibilities.
*Likewise, what would acceptable cycling attire look like? Okay for an expat woman to cycle in jersey, bike shorts, and arm coolers, or should I plan on wearing longer shorts or pants over that? In SE Asia, I generally bring capris or a sarong to pull on over the shorts if, for example, we stop in a village for lunch or sightseeing while cycling.

We'll be staying in a few beach resorts, tourist centers such as Galle, Kandy, and Nuwara Eliya, some smaller towns in transit, and a couple of the national parks. In the interests of not being trampled by an elephant or bitten by a poisonous snake, figure if I do run it will probably be on the beach or perhaps in a town park.