Join the adventure.

Costa Brava Trail Adventure

Explore the stunning forest and coastal trails of the Costa Brava.  


Packages are designed for runners and hikers of all abilities and fitness levels. There is no competition. We work as a team and run as a tribe.

Day 1: Walk/run tour of Girona + 7-mile cross-country
Day 2: 13-mile forest and coastal run
Day 3: 10-mile coastal hike/scramble/run

ChiWalking & hiking
Day 1: Walking tour of Girona + cross-country walk
Day 2: Forest and coastal walk
Day 3: Coastal hike/scramble/run

Both options will do morning practice together:
Discovering Space and Awakening Senses
The Power of Breath
The Simplicity of Movement

And finish each day with a Yin Relaxation and Restorative practice.

Discover your true sense of being, exploring the stunning forest and coastal trails on this Costa Brava Trail Adventure. Escape the every-day and immerse yourself in this unique challenge to sight-see on foot. Feel a sense of satisfaction and achievement, reenergise your mind and body.

The Costa Brava Trail Adventure is organised by the Director of ChiRunning UK, Gray Caws, alongside the formidable trail runner and local guide Pablo Rodriguez of Running Costa Brava has received recommendations on TripAdvisor and featured in RunnersWorld UK and London Metro.

You’ll spend each day outdoors surrounded by beautiful scenery as you travel from place to place either running, walking or hiking. You’ll stay in top-quality accommodation, sample excellent local cuisine, experience true Catalan culture, and enjoy the company of like-minded people.

Suitable for all levels of ability and fitness. We don’t care about calories, performance or heart rate, we are about traveling on foot. We believe we are social animals, we travel as a team, at a different pace sometimes but no one is left behind. Humans are tribal. We are a tribe of adventurers. This is no place for competition.

Places are limited to ensure complete personal attention.

Included: Transfers from Girona Barcelona Airport, hotel accommodation, all meals (drinks not included), all tuition and guided trail runs.

Not included: Flights, insurance.

What makes this adventure different?

Because Pablo is local this adventure holds the essence of true Catalonian philosophy. You are joining this adventure a traveler rather than a tourist. That’s the difference between us and other companies.

Run, explore, discover the joy of freedom and happiness

Is this adventure for me?



(Subject to change)

Wed: Nord 1910 Hotel, Girona
20:15: Welcome drinks and introductions
21:00: Dinner

Thu: Girona to Hotel La Riera, Peratallada
08:00: Breakfast
09:30: Practice – Discovering Space and Awakening Senses
Option 1: Guided Walking Tour of Girona
Option 2: Guided Run of Girona
Midday: Cross-country & medieval villages
Option 1: Guided 7-mile run
Option 2: Guided walk/hike

14:00: Lunch at Hotel la Riera, Peratallada
16:00: Practice – Yin Relaxation and breathwork
20:00: Dinner

Fri: Peratallada to Hotel Terramar, Llafranc
08:00: Breakfast
09:30: Practice – The Power of Breath
10:00: On the forest trails
Option 1: Guided 7-mile run
Option 2: Guided walk/hike

14:00: Picnic lunch by the sea
15:00: On the coastal trails
Option 1: Guided 6-mile run
Option 2: Guided walk/hike
20:00: Dinner

Sat: Llafranc to Hotel Rosa, Begur (via Pals)
08:00: Breakfast
09:30: Practice – The Simplicity of Play
10:00: On the coastal, cliff and forest trails
Option 1: Guided 10-mile run
Option 2: Guided walk/hike

14:00: Paella lunch in Pals
15:00: Spa at Hotel Rosa, Begur
20:00: Dinner

Sun: Begur to Girona/Airport
08:00: Breakfast
09:30: Closing Practice
10:30: Transfer

Based on the 2018 Adventure 

All meals are provided. Wear comfortable trail running/walking gear. Carry water and any snacks for during the day, preferably in the form of a small backpack/Camelbak. The weather is usually good so bring sun cream since we are outdoors all day. Pack light. Your luggage will be transported between hotels.

The intention of this adventure is to have fun. We run as a tribe, supporting and encouraging each other, ensuring we have a truly fulfilling experience. Relax and enjoy!

Costa Brava Trail Adventure

Is this for me?

I’m an experienced runner looking for a new challenge.

If you want to run the whole three days expected to cover about 7-13 miles each day. There are also different levels of trail, so expect to spend some time scrambling over rough and steep ground. Whatever your level of running or fitness, expect to be challenged. Pablo also leads day-long marathon running adventures to Costa Rica and Morocco so he knows first-hand how to push his team. You’ll also learn breathing and movement techniques to improve energy efficiency, and relaxation techniques to help rest and restore the body.

I’m new to running.

We believe running is the most efficient mode of transportation to get to know a new place. Having this as your intention is a great way to start. If you’re new to running you’ll get a chance to practice a steady walk/run programme. Swap between the running and walking programmes at any time, there is no pressure at all to cover a certain distance.

From experience of past adventures many new runners have run far more than they expected, simply by setting their intention to ‘travel’ rather than ‘exercise’. And since there is so much to see, time goes so quickly and before you know it you’ve covered several miles. Our guides will make sure that you keep a steady aerobic pace so that you don’t tire too soon.

I’m looking for a way to take a break for the stresses of everyday life and learn a new skill.

Everyday life can be stressful. Everybody needs some ‘me-time’. This adventure is a great opportunity to get away from it all, meet new people and enjoy time outdoors. Numerous studies show that being active and outdoors is a proven way of reducing stress. Choose as little or as much walking, hiking and running as you want. Enjoy the practical workshops focusing on efficient movement and breath, with an emphasis on rest and restoration of the mind and body. At the end of the adventure, you’ll feel a clearer sense of focus and concentration.

I like to meet new people and explore new places.

This adventure is the perfect way to meet new people and see new places. We travel from place to place by walking, hiking, running and scrambling giving you the time to explore, absorb the atmosphere and the amazing scenery. You’ll meet like-minded people from different walks of life with a common purpose of enjoying the outdoors and work together as a team rather than in competition. The small group ensures no-one feels overwhelmed or left out.

I want to enjoy running but it hurts too much and I’m plagued with niggles and injuries.

With anywhere between 30-80% of runners affected by injury it’s no wonder it has a bad reputation but this adventure will teach you a different approach to running. You’ll experience running with the intention to travel rather than exercise or to get fit, burn calories or get faster. Often just this change in mindset makes a huge difference to how you run. The practical workshops will teach you the ChiRunning movement principles based on Tai Chi and Oxygen Advantage breathing with the idea that less is more – yes, breathing too much air can be bad for your health! You’ll also get practical relaxation sessions to help rest, restore, and repair the body.


I can now officially conclude that this has been the best holiday of my life. And there are lots of factors that go into that… The location was breathtaking. Every peak, twist and turn of the Catalonian countryside left me gasping in awe.” – Cat Townsend

Gray Caws is your coach and guide for this adventure. He has been running the Costa Brava since 2012, teaming up with Pablo Rodriguez your trail guide and Cristina Moret your event organiser, of Running Costa Brava.

Gray is a certified ChiRunning and walking coach, personal trainer and incorporates Oxygen Advantage and Buteyko breathing practice into all of his teachings. 

Pablo used to be a professional triathlete in Costa Rica, after moving to Girona and several years working as IT specialist, he decided to make his passion his way of living, also Cristina, as a tourism specialist left her formal job and they two create Running Costa Brava.

Gray Caws

Pablo Rodriguez

Cristina Moret

Small changes. Big difference

I can now officially conclude that this has been the best holiday of my life. And there are lots of factors that go into that… The location was breathtaking. Every peak, twist and turn of the Catalonian countryside left me gasping in awe. The skies so clear, the sun so warm, the seas so blue and the landscapes so vivid. And in running I really felt like I saw parts of this wonderful place that even the locals don’t know exist… After so many weeks and months of trying – I really feel like I have found my stride.

Cat Townsend

“I felt I can run forever on the Costa Brava with its wonderful scenery, medieval villages and challenging terrain. Can’t wait to go back!”

Nicky Dowson

“Gray changed my life within the first 10 seconds of seeing me run! I have been a serious runner since childhood but had all kinds of injuries. Then in my mid 30s I started getting calf tears more and more regularly. I tried everything to no avail. Someone put me onto the Chi Running book, which helped somewhat but not completely. Then I discovered Gray. Within 10 seconds of him watching me run he spotted things that no book could. He transformed my running immediately, and each week improves it further. I can now run as far as I like in complete confidence that I won’t get injured. Thank you Gray!” Richard Thomas


Small changes. Big difference

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Saturday: 7am-5pm
Sunday: 8am-2pm

adventures in movement

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