Trail Running Adventure

2-6 October

Journey through the Costa Brava

25 miles / 40km over 3 days

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


ChiRunning and meditation

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


Expert coaches

Professional local trail guide and certified ChiRunning and Oxygen Advantage coach


Small group, personalised programme

Small group and 121 online coaching call with the adventure leader


Airport transfers

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


Guided tour of Girona

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


Top quality accommodation

Top-quality accommodation with breakfast, lunch and evening meals included


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

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

2-6 October

4 nights, 3 days




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

2020 dates now available

7-11 October 2020

Can't make this year? Join the 2020 adventure which will include yoga sessions at the end of each day alongside the ChiRunning and meditation 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.

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 practicing movement and breathing techniques before setting off on your travels through medieval towns, forest, and coastal paths.

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 ages and different levels of ability and fitness. 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.

What to expect from on your adventure

We’ll arrive on Wednesday and meet for early-evening introductory drinks before our welcome dinner at a traditional restaurant serving local cuisine.

Following breakfast, on Thursday we’ll head for a tour of Girona known for its medieval architecture, walled Old Quarter and Roman remains of the Force Vella Fortress.

After a short drive into the surrounding countryside, we’ll stop for coffee in the town of Monells before making our way to our next overnight destination of Peratallada, its name derived from pedlar tallada meaning ‘carved stone’.

Here we stay in a small family guesthouse and, following a late wholesome lunch usually comprising of some tasty Spanish sausages (as well as fresh asparagus and salad), we'll take a siesta or a leisurely walk around the town before a restorative yin-style movement and breathing practice to encourage quality rest and recovery.

We begin our second day on the trails bright and early. Following a continental breakfast, we drive out to the forest where we start our journey on foot through stunning wooded trails down to the coast.

On reaching the coast we enjoy a light picnic lunch over-looking a tranquil bay surrounded by brightly-painted small houses before heading up the coast to the seaside town of Llafranc where you’ll enjoy your hotel room with a sea view overlooking the magnificent beach.

We have no other option of course but to start our third day on the beach with some fun drills and exercises to prepare us for our final day on the trails, heading first to Pals where we’ll enjoy a traditional paella lunch and finishing in Begur for our final evening.

On Sunday morning we’ll head to the airport or you can be dropped off in Girona if you are planning to extend your stay or perhaps traveling on to Barcelona or Madrid.

Breakfast, a light lunch, and evening meals are all including. Pablo our local trail guide and event organiser will be guiding each day and Gray will be leading our morning and evening and practice sessions as well as guiding on the trails.

Be prepared to be out all day from 9:30am to 4pm running and walking at your own comfortable pace. We guarantee that no-one will be left behind as we journey as a tribe.

The intention of our adventure is to have fun and be sociable as well as learn to art of trail running from our master guide Pablo. Pablo runs these trails almost every day and has also guided many adventures through the Costa Rican jungle and Moroccan desert. Gray is a ChiRunning and Oxygen Advantage coach who will help you with running technique, efficient breathing and ease of movement as you explore the trails.

The theme of this year’s trail adventure is space, sense and simplicity: bring attention to the space around you, the different environments we travel through; be aware your senses, emotions and feelings as you journey from place to place; and enjoy of the simplicity of travelling from place to place on foot, and the fluidity of movement and easy breath as you do so.

Adventures In Movement reserves the right to change the itinerary at any time

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 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.

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 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 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 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 journey from place to place by running and walking, 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.


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.

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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