The John Muir Way follows a general westward direction from Dunbar to Helensburgh in two stages totaling 206 km and 1007 m of elevation gain.
Stage 1 travels 100 km from Dunbar to Bo'ness. It mostly follows low ground with two modest climbs: one starting at 54 km rises 42 m at an average gradient of 2%, peaking at 86 m; another from 66 km climbs 63 m at 4.8% average and up to 9%. The highest point reached on this stage is 113 m. The route passes through many towns and villages such as North Berwick, Musselburgh, Edinburgh, and South Queensferry.
Stage 2 continues west for 105.5 km from Bo'ness to Helensburgh over more varied terrain with three climbs. Early on at 1.4 km is an 84 m gain over 2.1 km at 3.9%. Midway, from 61.5 km, is the longest climb covering 2.3 km with 102 m gained at 4.4%. The last climb near 97 km is 59 m over 2.7 km at 2.2%. The highest elevation for the route is 171 m in this stage. The stage passes through towns including Linlithgow, Bonnybridge, Kirkintilloch, and Balloch.
The tour features plentiful water or food stops with 37 on stage 1 and 29 on stage 2, helping to avoid long gaps. Recorded temperatures and months of use are not specified for either stage. The terrain ranges from mainly low hills in the east to more rolling terrain into central Scotland. The longest single day is stage 2 at 105.5 km, with stage 1 slightly shorter at 100.3 km.
