It is almost all traffic free, and approximately two thirds of it is on signed NCN routes. However some of the paths, especially along the coast can get busy and congested when it's busy. There are options to use the road in those circumstances although I won't mention them. There is also a possibility to short cut the southwestern corner of the route which will shave two or three miles of the route, but it's not all traffic free. Below is a map of the route and if you have komoot, then you can find the route here
The route starts at the southern end of the Tyne cycling tunnels which are one of the best bits of dedicated UK cycling infrastructure. If you've never walked or cycled them then it's well worth a few minutes to explore them. There is plenty of parking at the tunnels if you're using the car to get to the start.
If you've never experienced the tunnels, it's well worth spending a few minutes to ride through and back as they are unique in the UK.
From the tunnels follow NCN14 south, which takes you down a wide cycleway which is actually on the top of the vehicle Tyne tunnel. If you want refreshments or other supplies then Jarrow town centre is just a few metres to your right. It has supermarkets and other food outlets as well as a cafes. There is a rather wonderful statue commemorating the famous Jarrow march of 1937 just outside of Morrisons with cycle parking right alongside it.
The first part of the route follows a new Cycleway which runs parallel to the A19 and is mostly traffic free shared use paths with a couple of short on road sections though quiet 20mph residential roads to the crossing at the A194. At the time of writing it still hasn't been signed so it may be best using a map or relying on a navigation app. Once over the A194, follow Edinburgh road, Glasgow road, and then Perth ave to the footbridge over the A19. Known locally as the banana bridge due to its curved profile, it is ridable, but has tight corners. Once across, follow the cycleway to the left, cross Hedworth lane, recross the A19 and then continue to follow the Cycleway south.
When you get to the bottom end and meet the A184 keep an eye open for the swans which take up residence every summer at the pond beside the road.
Once over the A184 you continue to head south on a bridleway which is the trackbed for the old Pontop and South Tyne railway which started above Stanhope in the Durham Dales and carried coal to the docks on the river Tyne in South Shields. Most of the railway is now NCN 7 heading west. Use the large NMU bridge to cross over the A19 and follow the A1290, again on the route of the old railway pass Nissan, which is on the old Sunderland airfield. An interesting diversion at this point is the North East transport museum and it's collection which includes a Vulcan bomber. From Nissan follow Washington road and then Cherry Blossom way. After crossing Nissan way at the toucan crossing follow Barmston lane and then cross the A1231 at the footbridge.
Once over the footbridge you'll join NCN7 which is part of the famous coast to coast route from Whitehaven to Sunderland. When the road dips down to the river, you'll be at the location of the old Hylton ferry which has history going back to the 1300s and possibly back to Roman times.
Head east and keep following the NCN7 signs towards Sunderland.
You'll next pass the wreaked hulk of the Cretehawser which was a concrete boat built on the Wear in 1919.
As you carry on along NCN 7 you'll pass under the Northern Spire bridge which was completed in 2019.
As you pass through the centre of the huge roundabout at the north end of the Queen Victoria bridge, possibly without realising as the only signs are the two underpasses, check out the underpasses themselves as one is beautiful Victorian dressed red stone and the modern one is ugly brutal concrete.
Shortly after the second underpass, you have an option to keep straight or take a right down to the riverside. That's the path this guide takes as it's much more interesting and quieter.
Once on the riverside keep an eye on the ground as there are numerous cast plaques set in the path surface commemorating the areas mining history. Below is one showing the main seams from Wearmouth colliery.
There's also other bits of Industrial heritage including the remains of coal staithes used for loading ships with coal from wearmouth colliery the site of which is now Sunderland's football stadium.
Further along the path you'll pass under a short stretch which is roofed to protect against falling rocks and then under the twin rail and road bridges into the city centre.
No, it's not a Martian war machine from The War Of The World's, but it's named Second Sun and is part of a wider installation. As you head east to the sea keep your eyes peeled for smaller signs illustrating the distance between the planets and the sun.
Once under the bridges it all opens out nicely and there are a number of pieces of public art as you pass the University of Sunderland.
Follow the route skirting the marina. You can the first road on the left and shortcut straight to the seafront. Whilst the run around the shoreline is interesting, it can become congested with sea anglers. Be careful and alert if you head that way.
Here there is an excellent seafood cafe and delicatessen, and also a coffee and ice cream kiosk.
Once past the National Glass centre which has an excellent cafe and a bike workstation, there's a short gentle climb away from the river. Once you meet the road at the top, turn right and head down to Sunderland marina. Where there's more public art. There is an excellent blog here which highlights more pieces and some background.
There's plenty of places for refreshments along the Roker front.
The official C2C finish point is on the right just past Fausto Coffee.
Continue past the pier and there's a cycleway which zigzags up a gentle gradient to Roker terrace. Once at the top head north along the cycleway which continues all the way along the seafront to Sea Lane.
Opposite the car park, If it's a clear day though, pause and look behind you as you'll be able to see Teesside and the North Yorkshire Moors beyond. Then take the gravel path which follows the cliff edge for a while before turning to pickup some back streets through Whitburn before popping out and joining the main road.
Follow the cycleway north passing Whitburn windmill on the left. You'll then pass Souter lighthouse. The adjacent country park can be pleasant for a short walk or cycle, and the lighthouse has another good cafe for refreshments. 
If you want to avoid roads, then at the New Crown roundabout, NCN1 crosses and continues through the park before heading west on a traffic free path to join NCN14 at the other side of the town centre.
The large grassed area just to the north of the lighthouse used to be Marsden village until it was abandoned in the 1960s and demolished.
On the right are the Marsden lime kilns which are grade 1 listed.
Continue to follow the Cycleway north. The large grassed area is known as The Leas and is owned and managed by the National Trust. If the weather if good you can see north to Blyth and even the Cheviots in the distance.
My recommendation unless it is extremely busy is to turn right and follow the road along the South Shields sea front past all the usual seaside attractions including amusement arcade, fair etc. Both of the sea front parks have been extensively and expensively brought back to their Victorian splendour over the last few years and are well worth a visit.
Follow the road north. Just where the car parks end, there's another piece of public art just near the beach. This is Conversation Piece and is several groups of cast figures in small groups. It's affectionately known locally as the Weebles
Head the road around to the right as it now hugs the riverside. At the foot of the climb take the right fork onto Wapping street.
At the end of the row of buildings, stop as this is Comical Corner. So called as there used to be a tricky bend in the river for captains to navigate and crowds used to gather to watch.
Follow NCN14 as it skirts along the boundary of the Tyne Dock facility along the A194 and then the A185 back towards Jarrow.
You'll then pass through some old shipyard areas which have been revitalised and turned into housing. To celebrate the maritime history of there area, there is another piece of public art in one of the old docks called Fleet.
The terminal for the Shields ferry is then on your right.
Follow the ncn signs to use the paths to get up beside the BT building and then across the roundabout. NCN14 takes you around the the back of some stores to Crossgate before crossing Station road and picking up a traffic free path.
Once at Laygate, NCN14 follows a road to Tyne dock where you will see more art. This time statue of Sarah Milligan, alongside Norman Fay who ran a long established local cycle shop for many years and a Roman centurion.
If you have time take a short detour when you reach Church Bank and visit St Paul's monastery, which used to be the residence of the Venerable Bede.
From the monastery, there's not far to go to get back to the starting point. My recommendation would be to cross the road after leaving the church grounds and follow the path opposite. Which will then bring you to this lovely and almost secret mosiac.
Take the right hand path, and this will lead you back to pick up NCN14 beside the A19, and follow it north back to the starting point..
