Apia, Samoa. 24th of August, 2025.
Your ultimate guide to running in Samoa, and why this island belongs on every travel runner’s bucket list!
If you’re looking for a place where your runs are framed by waterfalls, volcanic peaks, and turquoise lagoons, then Samoa might just be the tropical running dream you didn’t know you needed.
In this blog post, I will take you through scenic runs, cultural highlights, and unforgettable experiences. 🏝️
You’ll discover the best places to run in Samoa, including coastal roads and the Apia seawall. I will share our personal journey exploring islands, beaches, caves and historic landmarks.
Our runs in Apia, Samoa, offered a perfect blend of exercise, culture, and breathtaking scenery.
The first, an 8K morning loop along the seawall, took us past the Cathedral, the Mulinuu Peninsula tombs, and shady rain trees lining Beach Road. We soaked up the local atmosphere, weaving around Sunday strollers, sleepy locals, and the occasional curious dog, while enjoying ocean breezes and striking coastal views.
Later, our 12K afternoon run extended to Vaiala Beach, passing historic churches, colonial buildings, and quiet neighborhoods. A sudden rain shower brought a dazzling rainbow, and Roger even enjoyed a swim in the turquoise waters. Together, these runs captured the spirit of Apia, its coastal beauty, rich history, and relaxed, friendly local life. 🌴🏃♂️🌞
This journal entry also includes practical tips for runners, useful local information, and recommendations for fueling up and recovering with local food. Whether you’re a seasoned runner or a travel enthusiast, Samoa offers something unforgettable for everyone.
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.
- It’s a long haul flight! Take me to TO KNOW MORE.
RunningInSamoa 🏃♂️🌴 #SamoaAdventures 🌊 #SeawallRun 🏖️ #NamuaIslandSnorkel 🐠 #PacificRunning 🌺 #TropicalRuns ☀️
🌴 Why Samoa Should Be on Every Runner’s Bucket List
Samoa isn’t just a tropical destination. It’s a living, breathing culture where the ancient and the modern walk (or run!) side by side.
When you jog through a village, you’re not just seeing palm trees and fale (traditional homes); you’re witnessing fa’a Samoa, the Samoan way, where respect, family, and hospitality shape daily life.
Locals often wave as you pass, and it’s not unusual to get a friendly “Talofa!” mid-stride. We experienced it in all our runs and loved it!
Here’s what makes Samoa a top pick for travel-loving runners:
- ✅ Varied Terrain: Coastal roads, jungle trails, volcanic hills, and white sand beaches.
- ✅ Low Traffic: Outside of Apia, roads are runner-friendly and safe.
- ✅ Perfect Climate: Warm year-round with cooling ocean breezes—just time your run for early morning or late afternoon.
- ✅ Waterfall Cool-Downs: Yep, you can literally finish your run in a waterfall. Try Papapapaitai Falls or Togitogiga Waterfall!
🌺 Why It’s Cool to Travel to Samoa – Especially If You Love Running 👟🏝️
Looking for a tropical getaway where you can run through waterfalls, volcanic valleys, and along turquoise lagoons? Welcome to Samoa. Where paradise meets pavement.
Samoa is the kind of place that feels like a secret you want to share with everyone: lush, friendly, and deeply rooted in culture.
Located in the heart of Polynesia, this island nation is made up of two main islands, Upolu and Savai’i, with landscapes that look like they were made for a film set and terrain that makes every runner’s heart race (and legs burn).
Picture this: you’re jogging along the Apia seawall at sunrise, the ocean shimmering on one side, the smell of tropical flowers in the air, and the faint sound of church choirs in the background. Sounds dreamy? That’s Running in Samoa. 🏃♀️🌊
And if you have more time or feel more adventurous, the cool jungle trails of Mt. Vaea to the long, scenic coastal stretches of Manase and Lalomanu, Samoa offers something for every type of runner. Trail, road, beach, or adventure-seeker.
Even better, most routes are peaceful, traffic-light, and framed by nature that practically begs you to pause for a selfie 📸🌴.
🌍 The Trip 📷: What to see before or after running in Samoa
Whether you’re training for your next race or just love keeping fit on the go, Samoa turns your workouts into wild adventures. 🥥🔥
🌺 A Glimpse into Samoa’s Story
Samoa is a land steeped in Fa’a Samoa —the Samoan way of life— where family, tradition, and respect guide everyday interactions.
Once known as Western Samoa, it was the first South Pacific island nation to gain independence in 1962. It’s a place where you can find colonial history, sacred traditions, and even a writer’s paradise…! 🏡📖.
Robert Louis Stevenson, the famed Scottish author, spent his final years in Samoa, where he became deeply involved in local life. 🌿
He built his home, Vailima, near Apia, and was respected as a mediator in village disputes and local politics. Stevenson embraced fa’a Samoa, learning the language and customs, leaving a lasting legacy in Samoan culture. Today, his former residence serves as a museum, allowing visitors to explore his life and connection to the islands.
📖 Volcanoes, Villages & Visionaries
Samoa’s story goes way back. Think 3,000+ years of Polynesian settlement, navigation, and storytelling.
It’s considered the cradle of Polynesia, and its people are proud guardians of cultural heritage. Europeans arrived in the 18th century, and in 1962, Samoa became the first independent Pacific nation, and today it stands tall as a peaceful, deeply spiritual, and culturally rich society.
Samoans are known for their mana (inner power), tattoos with deep meaning, and love for sport. Especially rugby, where they punch far above their weight globally.
And get this: Samoa’s date line was literally shifted in 2011 to sync with trade partners like Australia and New Zealand. One day it was Friday… and the next it was Sunday! Time travel? Kinda. 🏃🌺🗺️
🌊 Namua Island Tour 🌺
Guide and Departure Our trip to Namua Island started with Chris, our tall and massive guide in a patterned t-shirt and traditional skirt. He introduced us to Samoa, calling it the oldest culture and “the pearl of the Pacific”.
We rode in a pimped car with a flower necklace, a flurry gear shift, and the Tongan flag on the roof. Roger even posed in the driving seat, perfect for a “pimp my ride” photo. 🌺
Coastal Scenery
The coast along the way was breathtaking. Painted tires served as flower pots, wooden houses lined the shore, palm trees leaned towards the sea, green hills rolled into black rocks, and waves crashed with strength.
Mafa Pass and Tiavea Village
Passing through Mafa Pass offered stunning views of verdant valleys and hills. Three locals worked on an old car engine, paying little attention to us.
Chris shared stories of early European settlers and even sang the national anthem. Tiavea village charmed us with its neatly kept gardens and flowers; no wonder it had recently won a beauty competition.
Pier and Boat Ride
At the pier, we rented snorkeling sets for 10 tala. Chocolate cookies and a few crabs scuttling around added playful touches.
The boat ride to Namua played “I Want It That Way,” making our approach to paradise feel like a music video.
And we saw turtles!!
In the turquoise waters, large sea turtles swam by, amusing a few nervous New Zealand kids. 🐢
Namua Island Snorkeling and Return
Once on Namua, snorkeling revealed a kaleidoscope of fish: transparent, ribbon-colored, striped, black and white, and super bright blue. We even spotted a bright blue coral star. Only a handful of tourists were present.
Locals built wooden huts, blasting 80s hits and modern Samoan music. The hour-long snorkel was perfect.
On the way back, the boat engine failed, and the young operator pushed it to the coast, a small adventure before glimpsing Lamuanu’s pristine beaches.
Lamuanu
This was the site of Dwayne “The Rock” Johnson’s maternal roots, and signs of natural disasters from past tsunamis and landslides. A place of incredible beauty.
And our final stop was the cherry on the cake.
To-Sua Cave
To-Sua Ocean Trench in Samoa is one of the island’s most breathtaking natural wonders 🌿.
This giant, almost mythical swimming hole is tucked into lush gardens on Upolu’s south coast. A steep wooden ladder leads down into a turquoise pool framed by volcanic walls and hanging vines 💧.
Floating in the cool, crystal-clear water feels like stepping into another world. Whether swimming, snapping photos, or simply soaking up the views, To-Sua perfectly captures Samoa’s raw beauty and sense of adventure.
Apia’s Highlights 🏙️🌴
Exploring Apia during a run, like we did, is the perfect way to absorb the city’s history, culture, and vibrant life. The city’s landmarks, each with its own story, create a fascinating loop through Samoa’s capital.
The Cathedral ✝️
The Cathedral in Apia is a striking reminder of Samoa’s strong Christian roots. Its open walls invite the tropical breeze inside, filling the space with light and calm.
Daily services, especially Sunday Mass, feature powerful Samoan choirs singing in harmony, often accompanied by traditional rhythms. The Cathedral reflects the integration of Catholicism with fa’a Samoa, the Samoan way, combining faith with respect for family, community, and tradition.
The Fish Market 🐟
The bustling Fish Market is a sensory delight, even in the early morning. Vendors display fresh fish, tropical fruits, and everyday goods, their colorful stalls giving a true taste of local life. Running past the market allows you to witness the rhythm of Apia waking up—the cries of sellers, the shouts of fishermen, and the vibrant exchange of goods. On a lazy Sunday, the market may seem quieter, almost frozen in time, but its energy returns on weekdays when the city is in full swing.
The Clock Tower ⏰
A short stroll or run from the market brings you to Apia’s Clock Tower, a colonial-era landmark standing proudly at the center of town. It serves as both a meeting point and a historical marker, reminding visitors of Samoa’s colonial past while offering an iconic backdrop for photos.
Its presence blends seamlessly with the surrounding streets, lined with colorful shops, cafes, and small businesses that give Apia its unique charm.
Following these highlights on a run (or walk) gives a dynamic view of Apia—its history, daily life, and the beauty of a capital city that is vibrant yet relaxed, modern yet deeply rooted in tradition.
🏃♀️ The Runs 🏃♂️
👟 Where to Run in Samoa – Scenic Routes & Local Faves
Wondering where to run in Samoa? The good news: there are plenty of jaw-dropping spots to lace up your shoes.
Here are some must-try routes:
- Apia Seawall and Waterfront (Upolu) – A flat, scenic route along the capital’s harbor, perfect for sunrises, people-watching, and those ocean breezes 🌅🌊. This is the run we ran – twice – and that I described in the sections below.
But there are others! Like:
- Mount Vaea Trail – A short but steep uphill run (or hike-run combo) to Robert Louis Stevenson’s tomb with panoramic views over Apia. Ideal for trail runners and hill lovers!
- Le Mafa Pass Road (Upolu) – Winding through the jungle, this route is perfect for long runs with minimal traffic, surrounded by waterfalls and forest sounds 🏞️.
- Manase Beach Road (Savai’i) – If you head to Savai’i, this quiet coastal stretch is a peaceful place to rack up miles next to white sand and coconut palms.
The bonus? Samoans are incredibly friendly, so you’ll often get a smile or a wave mid-run, and the island has low vehicle traffic outside Apia, making road running surprisingly pleasant.
🌴 Why Running in Samoa is Special
Running in Samoa is more than just exercise—it’s an immersive cultural experience.
As you jog past fale (traditional open-sided homes), hear the rhythm of church choirs, or get cheered on by kids playing roadside rugby, you realize you’re part of the landscape—not just a tourist passing through. And post-run? You can cool off in To Sua Ocean Trench, take a dip under the Papase’ea Sliding Rocks, or refuel with fresh pawpaw and coconut water 🥥🍍.
So whether you’re prepping for your next race or just love to explore new places one stride at a time, this Guide to Running in Samoa proves there’s no better way to experience paradise—one sweaty, sun-kissed kilometer at a time. 🌞👟🇼🇸
🏃♀️ First Run: Sunday Morning Seawall 8k Run 🏃♂️
Early Start and Conditions
Our 8K run over the seawall began on a lazy Sunday morning. Since we had arrived late the day before, we left around 9am, with the sun already high. 🌞 It was sunny, hot, and humid, but a refreshing ocean breeze made running tolerable.
The Seawall Experience
During breakfast, we saw our first South Pacific runner atop the seawall, which inspired us to follow suit.
The seawall is flat, wide, and made of dark rocks that slope into the sea, offering spectacular coastal views. On Sunday, locals lounged on the seawall or ate, so we carefully dribbled past.
A Deserted Fish Market
Running further, we reached a parking lot by the fish market, completely deserted. Only a creatively decorated bus waited, and two coconut stalls stood idle.
The lazy Sunday morning atmosphere was palpable. We snapped a photo at the clock tower and set off in search of a supermarket to buy water. Streets were empty, allowing us to run without traffic or fumes.
Searching for Water in Apia
Almost everything was closed: banks, supermarkets, shops, even Chinese stores known for being always open. Following directions to Vaea Street, we eventually spotted a McDonald’s and later a small supermarket.
After asking locals, the petrol station owner pointed us to the right spot. We bought 4 liters of water 🙂 and some homemade dishes, including roasted chicken and an eggplant dish. The friendly shop lady even gifted us a dessert.
Mass and Cultural Stop
While returning, we heard singing from the Cathedral — it was the twelve o’clock Mass.
The full church, adorned with worshippers in white, offered harmonized choral music, sometimes accompanied by traditional rhythms. Services are mostly in Samoan, with English options. Catholicism arrived in the 19th century and is woven with fa’a Samoa, highlighting family and communal values. ✝️
Brief stop and continuing the Run
After dropping our supplies at the hotel, we resumed the run, covering 8K, with 5K pure running along the seawall. Along Beach Road, we passed magnificent rain trees, offering shade and nesting spots for birds and flying foxes.
Roger climbed one to admire its size! 🌳
We encountered more locals sitting down and relaxing in the shades. And then we even had to jump over a guy sleeping under a tree, likely hungover! 🏃♂️
Mulinuu Peninsula and Sunset Point
Our route led us to the Mulinuu Peninsula, home to two significant tombs: the Tomb of Malietoa Tanumafili II, Samoa’s Head of State from 1962–2007, and the Tomb of Tupua Tamasese Mea’ole, joint Head of State at independence. 🌅
Sunset Point is historically and culturally significant, tying the memory of Samoa’s first leaders to the land and ocean. Roger took a peaceful swim in front of the Maritime University while Apia lay quiet and lazy, rounding off a perfect morning run.
🏃♀️ Second Run: 12k to Vaiala Beaches and Sunset 🏃♂️
We loved our first run in Apia so much that we decided to go for a second, longer run in the afternoon. This one would take us all the way to Vailala Beach. We were not disappointed. 🌅
We started again on the seawall as the sun began to lower. It wasn’t too hot, but we still applied sunscreen and mosquito repellent to stay safe. The ocean breeze made running along the coast truly enjoyable.
Beach Road and Churches
Following Beach Road, we passed the Cathedral once more and Australia’s High Commission.
Then we came across the CCCS Church, a charming, simple building. Its bells rang continuously for minutes, calling the many locals attending mass.
This was the Congregational Christian Church of Samoa (Ekalesia Fa’apotopotoga Kerisiano Samoa, EFKS), Samoa’s largest denomination. It has deep historical roots, growing from the London Missionary Society in the 1830s, later becoming an independent Samoan-led church, embodying fa’a Samoa alongside Christianity.
We continued past the harbour, seeing more churches: Congregational Church of Jesus in Samoa, the Apia Protestant Church, and colonial-style buildings hosting the Sheraton Hotel.
A lovely neighborhood followed, with beautiful houses, some displaying the Namibian flag, and domestic dogs barking as we passed.
Vailala Beach Adventure
Reaching Vailala Beach was magical. There was no one else, so we could run freely.
Rain trees lined the area, locals relaxed beneath them, and a few concrete wall openings—culverts—channeled rainwater from the city out to the sea. Roger couldn’t resist taking a swim down one of the stairs while I photographed the moment.
Rain and Rainbows 🌈
On our return, it started raining lightly, followed by the most stunning rainbow we had ever seen. A couple of brave runners were undeterred by the drizzle, which refreshed us completely. We pressed on to reach Sunset Point.
Running along Mulinu’u Road instead of the seawall allowed us to admire Parliament and other historic monuments.
Plus a sign to help in case of a Tsunami alert!
One monument from 1899 commemorated fallen naval officers from the Second Samoan Civil War. The British and American Memorial honored sailors who fought alongside Malietoa Tanumafili I.
The Sunset
Finally, we reached the Tombs at Sunset, surrounded by locals and a few tourists.
The Tongan flag waved gently as the sky turned brilliant colors.
We paused to watch the sunset, feeling completely at peace. The full loop totaled almost 12k, an unforgettable experience. 🏃♀️
🍜🍽️ What to Eat Before and After Running in Samoa 🌴👟
Fuel up, island-style—because even runners deserve to eat like chiefs!
Running in Samoa means sweating it out in paradise—but what you eat before and after can make all the difference between gliding through the coconut groves or bonking by the banana trees. Lucky for you, Samoan cuisine is runner-friendly—naturally packed with energy, flavor, and a touch of tropical magic. 🌞🥥
🍌 Carboloading (Before the Run)
Taro to the rescue!
- Taro or Breadfruit (Fa’i or Ulu) – These starchy staples are Samoa’s version of slow-burning rocket fuel. Think of them as island potatoes with extra flair—great roasted or boiled, and easy on the stomach.
- Panikeke (Samoan banana pancakes) – Sweet, fluffy, and totally justifiable pre-run. Just don’t eat a dozen or you’ll be jogging like a coconut crab. 🍌🥞
- Fish and Chips – Local fish, freshly fried and served with golden chips. Comforting, filling, and a satisfying way to refuel after a long run. 🐠🍟
- Coconut Cream Rice (Koko Alaisa) – A comforting mix of rice and coconut milk with cocoa—yes, it’s basically a tropical rice pudding, and yes, it counts as breakfast and carboloading. 😋
And a very special treat… Fa’ausi!
During our trip, we made sure to enjoy local flavors for both carboloading and recovery. One memorable treat was Fa’ausi, a traditional Samoan dessert made from taro drenched in rich, caramelized coconut sauce. The taro absorbs the sweet, slightly smoky sauce, making it soft and indulgent — perfect for a post-run treat 🍮.
We received a generous portion from a local supermarket, and since we couldn’t finish it all, we shared it with the hotel staff. Their faces lit up with joy, and it became a heartwarming cultural exchange, adding an unforgettable personal touch to our Samoan running adventure.
🍗 Protein Recovery (After the Run)
Time to rebuild those legs, Samoan-style.
- Palusami – Taro leaves baked with coconut cream and often filled with fish or beef. It’s creamy, savory, and loaded with muscle-repairing goodness. 🥬💪
- Oka I’a (Raw Fish Salad) – Samoa’s take on ceviche: fresh fish marinated in lime and coconut milk. Cool, clean, and perfect for post-run hydration and protein. 🐟🌺
- BBQ Chicken or Lamb Plates – Sold roadside and grilled over open flames, this is Samoa’s version of fast food—but way better. High in protein and island charm. 🍗🔥
So go ahead. Run hard, eat local, and recover like a Samoan warrior. Just pace yourself at the panikeke stand… you’ve been warned. 😄
Useful information
🏃 Running in Samoa. The coastal roads and seawalls provide scenic, flat, and safe running routes.
✅ Early morning or late afternoon runs are ideal due to cooler temperatures and ocean breezes.
✅ Locals are friendly and often wave, making runs sociable and culturally enriching.
⚠️ Mosquitoes can be aggressive; bring insect repellent, especially if running near vegetation.
⚠️Be aware of high humidity and strong sun; sunscreen and hydration are essential.
Map
One book
📘 “Where we once belonged” by Sia Figiel.
Reading this novel before visiting Samoa is like having a local friend whisper cultural secrets in your ear. You’ll gain genuine insight into fa’a Samoa—from village gossip and church rituals to the weight of cultural expectations and the sweetness of community laughter. The vivid setting prepares you to see beyond the tourist veneer, to embrace the rhythms and stories of daily life in Apia and beyond. It enriches every village visit, beach walk, or casual talanoa with deeper empathy and connection.
Plot: Set in the fictional village of Malaefou in 1970s Samoa, Where We Once Belonged follows Alofa, a teenage girl navigating adolescence in a society steeped in tradition and changing tides. In raw, poetic prose, Sia Figiel captures Alofa’s first crushes, rites of passage, and the subtle tensions that arise as colonial influences brush against Samoan culture. It’s a coming-of-age tale woven with local myths, Samoan language, and deep family ties—an intimate portrait of a girl and her world
To know more…
🎥 & 📚 Other books & movies about Samoa worth exploring:
- “Telesa: The Covenant Keeper“, by Lani Wendt Young Novel (YA fantasy) 📔:: A modern Samoan heroine reconnects with ancestral powers and landscape—perfect for emotional resonance with place and people.
- “The Orator (O Le Tulafale)“, (2011) 🎬: Film Samoa’s first feature film—shot, acted, written in Samoa. Beautiful, authentic storytelling and landscapes.
