Hawaii’s running and cycling scene is better than most visitors realize. The islands have flat oceanfront paths, brutal volcanic hill climbs, dedicated multi-use trails, and year-round temperatures between 65 and 85 degrees. The Ironman World Championship calls Kona home for a reason.

This is a route-by-route breakdown of the best places to run and ride on each island — distances, terrain, what to expect, and where to rent gear.

Ala Wai Canal Loop (3.2 miles)

The de facto morning run for Waikiki visitors. The paved path follows the Ala Wai Canal from McCully Street to Kapahulu Avenue. Flat, shaded in spots, and busy with locals from 5:30 a.m. onward. The footing is concrete the entire way. Add a loop through Kapiolani Park at the east end for another 1.5 miles with views of Diamond Head.

Diamond Head Summit Trail (1.6 miles round trip)

Not a traditional running route — the trail is steep, narrow, and crowded after 8 a.m. — but trail runners hit it early before the tour buses arrive. The 560-foot elevation gain in 0.8 miles is a solid hill workout. The summit views of Waikiki and the Koolau Range are the payoff. Full trail guide here.

Tantalus Drive Loop (10 miles)

The premier cycling climb on Oahu. Tantalus Drive and Round Top Drive form a loop through the rainforest above Honolulu with 1,200 feet of elevation gain. The road is narrow with occasional blind corners — early morning is safest. Road cyclists consider this mandatory. The downhill stretches through banyan trees are among the best riding in the state.

North Shore Bike Path (Waialua to Haleiwa, 5 miles)

A flat, paved multi-use path connecting Waialua and Haleiwa along the old Oahu Railway route. Good for casual cycling and running. Ends near Haleiwa town, where shave ice is a post-ride tradition. Bike rentals available in Haleiwa.

Kapalua Coastal Trail (1.76 miles one way)

One of the most scenic short runs in Hawaii. The trail follows the coastline from Kapalua Bay to D.T. Fleming Beach through ironwood trees and lava rock. Packed dirt and boardwalk surface. During whale season (November through April), humpbacks breach right offshore. An out-and-back gives you 3.5 miles along the water.

Wailea Beach Path (1.5 miles one way)

A paved beachfront walkway connecting five crescent beaches in Wailea. Flat, smooth, and lined with resort landscaping. The path runs past the Four Seasons, Grand Wailea, and Andaz. Early morning runners get sunrise over Haleakala reflected in calm water. Out-and-back is 3 miles.

Baldwin Beach to Paia (2 miles)

Run the sand from Baldwin Beach Park east toward Paia town. Firm sand, minimal rocks, and morning trade winds keep the temperature manageable. After the run, Paia has a dozen breakfast spots within two blocks.

Haleakala Downhill Cycling

Not a self-guided route — this is an organized tour. Multiple operators drive you to the 10,023-foot summit of Haleakala and you coast 23 miles downhill to sea level on a bike. It is one of the most popular activities on Maui. Compare Maui bike tour options on Viator. Sunrise tours sell out weeks ahead during peak season.

Alii Drive (6.3 miles one way)

The Ironman World Championship run course follows Alii Drive from downtown Kailua-Kona south to Keauhou. Flat coastal road, well-maintained sidewalk for runners, ocean views the entire way. This is where the world’s best triathletes race every October. Running it — even slowly — is a legitimate Hawaii experience. Early morning is best; the asphalt radiates heat by midday.

Queen Kaahumanu Highway (cycling)

The Ironman bike course runs north from Kona along Queen Kaahumanu Highway through barren lava fields to Hawi and back — 112 miles total. Recreational cyclists usually ride the first 18 miles to Waikaloa and turn around. The road has wide shoulders, but the heat and crosswinds are real. Bring extra water and sunscreen.

Hilo Bayfront (2 miles)

A flat path along Hilo Bay, popular with morning joggers and walkers. Hilo gets more rain than the Kona side, so expect wet mornings. The tradeoff is lush scenery and fewer people. Coconut Island Park at the east end of the path is a good turnaround point.

Old Mamalahoa Highway (cycling, 10 miles)

A back road through the Hamakua Coast’s rainforest, connecting small towns north of Hilo. Narrow, rolling, and shaded by eucalyptus and monkeypod trees. Minimal traffic. The scenery is completely different from the dry Kona side — waterfalls, tropical farms, overgrown bridges.

Ke Ala Hele Makalae Coastal Path (9 miles)

The longest coastal multi-use path in Hawaii. The Kauai Bike Path runs from Lydgate Beach Park north through Kapaa and Kealia, hugging the coastline almost the entire way. Paved, flat, and gorgeous. Runners, cyclists, and walkers share the path. The Kealia end has an overlook above the beach with reliable trade wind breezes. Bike rentals are available at multiple shops in Kapaa town — expect to pay $20-40 for a half-day rental.

Poipu to Shipwreck Beach (1.5 miles)

A coastal run from Poipu Beach Park east to Shipwreck Beach (Keoneloa Bay), passing the Grand Hyatt Kauai and Makawehi Lithified Cliffs. The bluff section is sandy and uneven — trail shoes recommended. Shipwreck Beach itself is dramatic, with cliffs dropping into surf. Good turnaround point or extend onto the Mahaulepu Heritage Trail for another 2 miles of rugged coastal terrain.

Waimea Canyon Road (cycling, 19 miles one way)

A grinding hill climb from sea level to the Waimea Canyon Lookout at 3,400 feet. The road gains nearly 3,400 feet over 19 miles with consistent grades. The canyon views rival anything in the American West. Only attempt this if you are comfortable with sustained climbing. Bring your own bike — no rental shops near the start point.

Hawaii hosts several destination races worth planning a trip around.

Honolulu Marathon — The largest marathon in Hawaii and one of the biggest in the U.S. Held the second Sunday of December. No time limit. The course runs from downtown Honolulu past Diamond Head and along the coast. Over 20,000 runners annually. Registration opens in spring.

Maui Marathon — Held in October. The course from Kahului to Kaanapali has ocean views but limited shade. Smaller field, less tourist infrastructure than Honolulu.

Kona Marathon — June race along the Kohala Coast. Hot conditions — start is pre-dawn. The course overlaps sections of the Ironman run route.

XTERRA Trail Run World Championship — December on Maui. Trail running through Kapalua’s coastal and forest trails. If you are a trail runner, this is the one to target.

Ironman World Championship — October in Kona. Qualification required. Even if you are not racing, spectating is free and the energy on Alii Drive during the run is electric.

Heat management is the biggest challenge. Run before 8 a.m. or after 4 p.m. Midday runs on exposed roads (especially Kona’s lava fields) can push heat indices above 100 degrees. Carry water on any run longer than 30 minutes.

Wear sunscreen even on cloudy days. Hawaii’s latitude means stronger UV than the mainland year-round. A good reef-safe sport sunscreen that does not sting your eyes is essential.

Watch for traffic on shared roads. Hawaii roads are narrow, especially on Maui and Kauai. Cycling on highways without bike lanes requires confidence and visibility. Wear bright colors and use front/rear lights even during the day.

Trail running surfaces vary wildly. Volcanic rock, red dirt, and roots are common. Road shoes work on paved paths; anything off-road needs trail shoes with aggressive tread.

Hydration infrastructure is sparse. Public water fountains exist at most beach parks but not along rural roads or trails. On the Big Island’s Kona side, there are no water sources along Queen Kaahumanu Highway. Plan accordingly.

You will need a rental car to reach most of these routes. Few are accessible by public transit.