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2-6 October

The Costa Brava Trail Adventure

3 days trail running and hiking, 4 nights top-quality hotel accommodation

Explore the stunning forest and coastal trails of the Costa Brava. Learn trail running technique with an expert local guide and master ChiRunning coach.

2-6 October

4 nights, 3 days



Pay a deposit of £400.00 per item


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.

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.

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.

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.

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 adventure includes:

✓ a personalised training programme prior to your trip including a 1-2-1 online session with the adventure leader
✓ transfers from Girona Costa Brava airport on Wed 2 and Sun 6 Oct*
✓ top-quality accommodations including the 4-star Hotel Nord 1901** in Girona
✓ a guided city tour of Girona
✓ breakfast, light lunch, and evening meals
✓ daily coaching sessions in ChiRunning and hiking for on the trails, and the Oxygen Advantage breathing method
✓ stunning off-the-beaten-track forest and coastal trails guided by a local expert trail guide

You’ll spend each day outdoors surrounded by beautiful scenery practicing movement and breathing techniques before setting off on your travels through medieval towns, forest, and coastal paths either running 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.

This adventure is suitable for all levels of ability and fitness. We don’t care about calories or performance, 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 no place for 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.
**or equivalent level subject to availability

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


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

See also...

Bali Retreat 2020


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