The mandatory trail run while in the Cook Islands.
Best run from North to South to get the better views and finish with a dip on the southern shores. Ideally pick a fine day for this one as the trail can be slippery, and the views won't be as good.
Start in town (after the Saturday Markets is good shout) and head along Avatiu Road for a warm up. Once at the road end, you into the bush and onto the track - and the climb hits quick.
While the climb is steep and technical, its very achievable and over relatively quickly. Once at the top (only really noticable by the presence of a sign board), you can veer to the right for a quick out and back to check out the 'Needle". Climbing the rocky pinnacle itself is not part of this route but there is a section of the rock you can climb if you want, using chains and ropes, with a short exposed section. Only do so if confident and experienced, and note it can be slippery when wet, and it's generally harder coming back down than going up!
Head back to the small clearing / sign big and then continue down the other side. There is an older/alternate trail that is blocked off, don't attempt this.
Heading down to the south, make use of all the ropes to save you from a spill. Once at the bottom, the track turns into a gravel road beyond Wigmore's waterfall. You'll soon pass the local SPCA/dog pound - don't get a fright as all the dogs welcome you past, watch out for any strays along here, although they are usually safe.
Run out to the main road and straight into the ocean.
