Trail Running and Hiking

6-10 October 2021

A 3-day Mindful Marathon

The Costa Brava Trail Adventure

ChiRunning | Forest Bathing | Breathwork

Enjoy the freedom of this unique forest and coastal trail running and hiking adventure


Daily ChiRunning & breathwork practice

Daily coaching in trail running technique, efficient breathing, and yin-style relax and restore sessions


Expert guides and coaches

Professional local trail guide, certified ChiRunning, Buteyko, and Oxygen Advantage coach


Stunning trails

Stunning off-the-beaten-track forest and coastal trails taking you from the city of Girona, through medieval villages and the quaint seaside town of Llafranc to Begur, one of the most beautiful spots on the Costa Brava


Airport transfers

Transfers from Girona Costa Brava Airport on the Wednesday and Sunday*


Guided City tour of Girona

Guided city tour of Girona known for its medieval architecture, walled Old Quarter and Roman remains of the Force Vella Fortress


Quality accommodation

Quality accommodation with breakfast, lunch and evening meals included


Small group and personal attention

Small group to ensure plenty of individual attention. 121 coaching with the adventure leader during and beforehand

The best thing I learned from you [Gray] and Pablo – running long, slow, and happy is the best. I completed a 100k the other weekend! It went so well. There's hardly a day that we don't run.

Peter Jaeckel

AI Specialist




The best parts where the amazing, supportive bunch of people and the team that created this whole atmosphere. It was absolutely phenomenal. 

Jane Lelean

Owner of The Institute of Dental Business

The Costa Brava is an amazing place to run, hike and explore with its rugged coastline and picturesque medieval villages.

You are guaranteed to feel a true sense of satisfaction and achievement on this unique adventure.

This 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.

Gray and Pablo have been running this adventure since 2012 and have witnessed first-hand the transformative effect that the three days can have on people.

You’ll spend each day outdoors surrounded by beautiful scenery traveling through medieval towns, forest, and coastal paths.

You’ll stay in quality accommodation, sample excellent local cuisine, experience true Catalan culture, and enjoy the company of like-minded people.

Each morning starts with ChiRun practice and warm-up before heading out onto the trails. We recommend that you are able to comfortably run 10 miles at an easy pace. There are plenty of opportunities to walk and it is certainly not a race! You can, of course, opt to walk a shorter route.

Each day will conclude with a restorative practice to help relax and restore the body before our wholesome evening meal.

This adventure is suitable for all ages. We don’t count calories or worry about speed, we are about traveling together on foot. We are a tribe of adventurers, a team moving at a different pace sometimes but no one is left behind. This is not a place for ego or competition.

You are joining an adventure that holds the essence of true Catalonian philosophy. You are a traveler rather than a tourist. Enjoy the experience, discover a true sense of joy and freedom.

Places are limited to ensure complete personal attention.

Not included: Flights, insurance, drinks and snacks

*If you travel outside of the scheduled dates then you will need to arrange your own transfers.


Your Retreat Leader

Gray is a master ChiRunning and Oxygen Advantage Coach based in the UK. He is also a specialist Personal Trainer and Buteyko Practitioner. He brings his practice and teaching skills learned over the years to organsing and leading worldwide retreats. He believes that taking time out of our usual everyday routine, exploring a different environment, learning a new skill, or fine tuning an existing one will helps us to gain a deeper insight and clearer focus. And therefore a great way to reset mind and body. Gray enjoys reading, researching and keeping up-to-date with the latest developments into health and fitness. His teaching style is relaxed, encouraging clients to question and experience.


Your intrepid Trail Guide

Also know as the mountain goat, Pablo is former professional triathlete who has turned his passion for running into his job. In 2011, along with his wife Cristina, he founded Running Costa Brava and later Run The World Adventures in an effort to take running back to its origins, as he would say turn it back into a mean of transportation.

Is this for me?

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

Expected to cover about 7-13 miles each day and complete a marathon distance over the three days. 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 encourage 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.

If you are new to running you can opt to walk/run a shorter distance. 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 with no pressure at all to cover a certain distance.

From the 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 quickly and before you know it you’ve covered several miles. Our guides will make sure that you keep a steady 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.

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. We'll spend time in the forest drawing on the therapeutic powers of nature and connecting with the natural environment. Practical workshops will 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 journey from place to place by running and hiking, 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. 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