On this unique trail running and wellness retreat, you'll explore the world's only country that is ruled by happiness-centric policies and fosters a culture of heart-swelling kindness. As you run through the velvet-green valleys of this remote Himalayan kingdom, share paths with yak herders, hear the droning chants of monks residing in cliffside monasteries and inhale crisp mountain air tinged with incense.
Bhutan is the “Land of the Thunder Dragon,” where colorful prayer flags and flowering alpine meadows inspire spiritual renewal. Over 10 spirit-enriching days, you’ll run and trek through tidy rice paddy terraces, rural villages and picturesque blue-pine forests and sleep in Himalayan valleys peppered with sacred sites.
Much more than a running retreat, this is an immersion in a culture that embodies mindful living and measures wealth in terms of Gross National Happiness. You'll do yoga with a local teacher, meditate with Buddhist monks, relax in a traditional Bhutanese hot stone bath, try your hand at the national sport of archery and learn to cook traditional delicacies with a Bhutanese chef.
Even the runs include special surprises, such as a three-story golden Buddha Dordenma and a visit to the Temple of the Divine Madman.
And of course we don't leave Bhutan without making the pilgrimage to the the legendary Paro Taktsang, or "Tiger’s Nest" Monastery, perched on a high cliff. This iconic shrine, built in 1692, represents centuries of Buddhist wisdom and lore that is still revered today.
Optional 3-Day Extension:
Make the most of your time in the Himalayas with the with the optional 3-day extension at Nepal's luxurious mountain spa retreat at The Dwarika's Resort in Dhulikhel, location on a hillside just outside Kathmandu. Use this time before the retreat begins to recover from your jetlag and relax into "retreat mode" by lounging in the resort's pink Himalayan rock salt chamber, walking the meditation maze, doing yoga, rebalancing your energy in the Chakra sound chamber, enjoying an Ayurvedic massage treatment and so much more.
This Retreat is Level II
- This retreat is suitable for you if you’re comfortable running and/or hiking six days in a row. Our shortest run is 30 minutes, but most are between 2 to 3 hours (including hiking sections, water breaks and photo ops).
- You have some experience running on trails and have the fitness to run at least 8 miles on the road.
- You’re OK with running/hiking on trails with loose dirt, mud, rocks, and roots.
- You’re OK with getting your shoes wet in small streams.
- You’re comfortable on high and exposed, and at times narrow, trails.
- You’re game for running in the rain! (Don’t worry about what to wear; we provide you with a comprehensive packing list).
- You have (or are willing to acquire before the retreat) trail running shoes.
Note: The total run distance for this retreat will be between approximately 32 to 42 miles. Each day’s run in this itinerary is represented by time spent on the trail rather than miles run because the mileage covered will depend largely on your run pace. Faster runners will cover more mileage than slower runners on some days. These run times include breaks to enjoy the views, take photos, eat and drink. The precise route and trails run may change due to changes to trail routes, weather conditions, guide recommendations and other safety considerations.
About Running in Bhutan
Bhutan's pristine environment, with high rugged mountains and deep valleys, offers ecosystems that are both rich and diverse. With some of the strictest environmental conservation laws in the world, this country is filled with robust forests, and wildlife.
The trails on this retreat are a mix of single-track trails, with some unpaved and paved roads leading us through small villages. The terrain is a varied mix of rice terraces, expansive alpine valleys, Himalayan forests and mountainside monasteries. You will experience some sustained up hills, but we have built time into the itinerary for those of you who wish to hike those sections. On the trials you may experience exposed sections, or obstacles like loose rocks or tree roots. Some of the trails we will be running are also used by the locals for commuting to work or school, so we will take care not to disrupt their daily activities.
Bhutan is 8,000 feet above sea level on average. This retreat has been designed so the elevation increases as you travel, allowing for better acclimatization. The retreat starts at about 4,500 feet above sea level in Kathmandu and eventually you will reach a high point of 10,000 feet above sea level at the Tiger's Nest Monastery on day 9. The hike to the Tiger's Nest will be the most strenuous, with a 1,500' elevation gain in the first 2 miles. But the reward of visiting this iconic site will be well worth it.
On this retreat, runners will find they need to adjust their running pace at higher elevations. We have taken this slower pace into account, so you will have plenty of time to run or hike at your own speed.
Traditional Bhutanese Wellness Experiences
- Soak in a traditional hot stone bath, followed by an evening meditation class led by practicing monks designed to help overcome stress, develop a peaceful mind and generate kindness
- Enjoy dinner with a local expert who will lead an in‐depth discussion on Gross National Happiness and how it defines Bhutan’s success as a country.
- Learn how to cook traditional Bhutanese dishes
- Enjoy yoga and meditation classes at the Bhutan Spirit Sanctuary
- Visit ancient Buddhist Temples
Roundtrip Airfare from Kathmandu to Paro
Yoga Classes
The Weather
Traditional Hot Stone Bath
Over a thousand years ago, Bhutan, in a fascination exchange of trade, knowledge and culture with India, discovered the wellness ritual of Ayurveda. It is said that the hot stone baths incorporate the Tibetan Kum Nye medicine and also heavily borrow from the rejuvenation therapies of Indian Ayurveda. The stones release their minerals and the leaves that are put in the water release their essential oils in a traditional Bhutanese hot tub, known as dotsho. The herb usually used is artemisia, also called khempa, which is a natural analgesic and muscle relaxant. When they are added to the water in the wooden hot tub, the stones from the riverbeds, heated on a fire for four to five hours, crack and release their minerals. Both these natural components work together to relieve many ailments such as muscle pain, travel sickness and muscle- and bone-related troubles like arthritis, spondylitis, joint pain, and even stomach sickness.
Guided Mindful Runs
Learn how to run more mindfully to become a better runner. This includes natural running form clinics during which you'll learn about the Power Posture: use proper alignment to make gravity do more of the work. This reduces the muscular force involved with running so it feels easier and less strenuous on muscles and joints.
Focus on efficiency: Use natural running techniques to drastically improve efficiency. You'll practice changing stride length, cadence and tempo on various types of terrain. Then put the pieces together to achieve the ultimate trail running experience. Learn to cultivate the circumstances for flow to occur by being relaxed and mindful.
Dedicated Retreat Leader
Our highly trained retreat leaders provide the space and support for you to have a potentially transformational experience. As experts in mindful leadership, she provides valuable guidance on how to be mindful on and off the trail. Here's more about what you can expect from your retreat leader:
- Leads the opening meeting on Day 1, explaining what you can expect, the general flow of each day, what's expected of you, how she'll support you and all the other logistics you need.
- Works with our local staff, such as guides and drivers, to keep things safe, on schedule and running smoothly
- Leads mindful running clinics that teach you how to run more efficiently and with more flow and ease
- Manages the pace of each run so that you never feel rushed or get left behind
- Helps you get to scheduled events like yoga class, spa appointment and dinner reservations on time
- Facilitates sharing circles, creating a safe space for the group to reflect and share openly
- Provides emotional support if ever you need it
About
FOOD AND ACCOMMODATION
Fee Includes:
- 9 night's accommodation in high quality boutique hotels and lodges
2 Nights at Zhiwa Ling Ascent Hotel
Location : Zhiwaling ASCENT, Motithang, Bhutan
Venture beyond the empty beauty of a hotel chain and experience the warmth and comfort of Zhiwa Ling Ascent - an upgraded hotel living in harmony with nature, culture and tradition. Enjoy first class hospitality at this wholly Bhutanese owned and operated hotel, where the essence of Bhutanese hospitality begins. At this hotel enjoy:
- A rooftop bar and lounge with 360 degree views of the Timphu valley and surrounding forested mountains.
- A dedicated yoga area complete with mats, bolsters, straps and more.
- Access to the Spa Therapy room.
1 Night at Dwarika's Hotel, Kathmandu
Location : The Dwarika's Hotel, Battisputali Road, Kathmandu, Nepal
Dwarika's hotel is an oasis in the bustling city of Kathmandu. The hotel's elegant courtyards, buildings and rooms aim to revive the stunning Newari architecture, capturing the beauty and spirit of ancient Kathmandu. Dwarka's ancient wooden hand carved masterpieces date back as the 13th century, creating a certain indefinable aura that enfolds the hotel. Relax by the pool or enjoy the the Pancha Kosha Himalayan Spa that draws inspiration from ancient Ayurveda, Buddhist medicine and traditional rituals and treatments.
2 Nights at Dewachen Hotel and Spa
Location : Dewachen Hotel & Spa, Phobjikha Valley, Gangtey, Bhutan
Encircled by pine forests in the hidden valley of Phobjikha -- home to the very rare Black Necked cranes, the Dewachen Hotel is a lovely sanctuary immersed in nature. At this hotel enjoy magnificent restaurant views, spa and fitness facilities and a traditional hot stone bath.
2 Nights at Dhensa Boutique Resort
Location : Dhensa Boutique Resort, Punakha, Bhutan
Dhensa Boutique Resorts sits in the heart of the lush Punakha Valley. Flanked by thick pine forests, it overlooks the Punakha river and hundreds of paddy fields that stair-step down to the valley floor. At this hotel enjoy a simplistically designed suite set in a cottage with a private balcony, spa access with a variety of exceptional treatments and therapies, yoga and a unique outdoor wood-fired bath.
2 Nights at Bhutan Spirit Sanctuary
Location : Bhutan Spirit Sanctuary, Bhutan
The Bhutan Spirit Sanctuary is an upgraded spa-inclusive resort. Here, you can find the peace to let go of the daily craziness, find balance between body, mind and spirit, and experience the essence of Bhutan.
- Enjoy free yoga and meditation classes.
- Receive a free consultation with a traditional Bhutanese medicine doctor.
- Enjoy the benefits of a traditional massage, herbal treatment, hot stone bath or forest bathing.
- Make use of the sauna, steam room, jacuzzi and heated indoor pool.
- Take a cooking class with a Bhutanese chef or enjoy a pottery class in the art studio.
- Explore the library collection of books and magazines on well-being, meditation, yoga, mindfulness and travel.
- Enjoy a variety of Bhutanese, Western and Indian dishes are served, all in due respect of the guest’s diet or personal preferences.
Gallery
About The Host
The host specializes in trail running- and wellness-based travel experiences that support women’s overall health and well-being. Our programs feature mindful running techniques that help women run better while maximizing running’s stress-reducing effects on the body and mind. Set in some of the world’s most inspiring natural destinations known to runners, each itinerary is an immersion in nature and wellness experiences such as yoga, hot springs, or spa.
We include the specific elements you need to have a wonderful retreat and leave out anything that doesn’t support that mission.
Why Choose Us
We are about experiencing running as a means to cultivate mental and physical health and well-being. While our purpose is to provide transformational travel experiences for runners like you, our mission is to offer you the time and space to clear your mind and focus on breathing deeply, connect with nature, dial down stress, and release endorphins so that you can relish in the joy and inspiration running brings.
No one succeeds in isolation, which is why the empowering community and connections that women find through our retreats are such a gift. Time after time, we hear the most heartwarming stories of the friendships that were made on our retreats, and why so many women come back year after year (sometimes even multiple times a year!) to run with us in a new location and often with women they’d met before.
When you travel with us, you are choosing to:
🏃♀️ connect deeper with yourself because no matter how long you’ve been on this planet, there’s always more to discover about who you truly are. We offer things like travel journals for writing and sharing circles during the retreat that support your inner as well as outer journey.
🏃♀️ experiment with mindful running principles that make you a better, more playful runner because there’s nothing like taking yourself too seriously to stifle motivation. Our retreat leaders provide mindful running exercises and tips you can use on an off the trail to run and live more mindfully.
🏃♀️ be open to connecting with other like-minded women because meeting new people is less scary than you might think. You’ll meet women who value running as part of a health lifestyle as we all as a sport. It’s amazing how quickly retreat groups bond after the very first run together!
🏃♀️ receive support, even when you don’t necessarily think you need it, but are so grateful you did when you realize how great it feels. In addition to the company of our professional running guides and expert retreat leaders, we highly encourage peer support to give you what to need to feel comfortable in this group.
🏃♀️ experience the mental health benefits to running that having nothing to do with your last race result or next goal. Our retreat leaders help you replace expectations and performance pressure with intentions and a focus on simply having fun.
🏃♀️ be intentional with the words you choose to express yourself, promising to be authentic and forget about trying to be anything you’re not. Intentions are rooted in values, and there’s no better opportunity to reflect on your values than when you’re traveling.
🏃♀️ make peace with the runner you are today, knowing that you belong here because runners come in all shapes and sizes and that’s okay. Since this isn’t a training camp, we’re not focused on where the future, but rather, rooted in the present moment, since that’s where the magic happens.
🏃♀️ give up the need to control everything going on around you because that’s the only way to find peace, restore your energy and find true joy. Our expert travel planners have worked out the logistics, and our professional guides scouted the routes, which means you can relax and let go.
🏃♀️ trust us to take you on a journey that has the potential to be deeply transformational and profoundly meaningful in a way that is entirely unique to you. Our retreat leaders understand that getting vulnerable can be scary, so they’re prepared to hold the space you need to have your experience at your own pace.
🏃♀️ forget about comparing yourself to others, either in terms of pace, speed, accomplishments, age or any other way, and focus instead on what you share in common. This is what we mean by community; you don’t have to “qualify” to be here, you show that you belong here by simply being you.
. . . and so much more.
Itinerary
Location
Things to keep in mind
Why we created a technology policy for our running and wellness retreats
A runner at the Iceland Trail Running + Wellness Retreat pauses mid-run to savor the view of one of the country’s largest active volcano glaciers.
The sound of running shoes crunching the soft pine needles lining the loamy trail lulls the runners into a relaxed rhythm. A forest thick with conifer tress hugs the trail, so all they can see is the well-worn trail ahead. There’s no sound of cars or traffic of any kind. Their inhalation and exhalation breath cycles fall into a similar rhythm. They’re not all running at the same pace, yet somehow are in a shared state of flow.
That is, until, a digital female voice says “workout paused.” “Workout resumed” the voice followed up.
“Ping” goes another watch from the back of the pack. “Beep, beep beep!” goes another device, its exact location indeterminate.
The group slows to a fast hike as the trail’s pitch kicks up a few notches. “Workout paused,” a sharp digital female voice declares.
The group stops at point where the trees open to reveal a view of the valley below. Runners pull out their phones to take photos of a waterfall, while many also press the “pause” button on their GPS watches. A few reply to text messages flooding in thanks to the 4G connection randomly available on the (what had seemed like a remote) mountain trail.
The technology seems radically out of place in this serene natural environment. More than half their time standing at the lookout is spent looking at glowing screens. Not only are these runners seeing and experiencing less than they would without their devices, they are checking their time, mileage and pace-per-mile, even though, it could be argued, such metrics detract from their actual experience.
A More Mindful Way to Run
Runners who chose to run without their devices reported feeling “liberated” and more relaxed throughout the retreat.
A running and wellness retreat is not only a journey to a beautiful new destination, one that offers scenery and cultural experiences you can savor and enjoy. It also offers space to be more mindful and present, if you make space for it. And our devices (watches, GPS, phones) don’t help that process in this setting.
So how does this enhance running as a mindful experience?
1. When you don’t know your pace per mile, you are better at noticing the body’s natural feedback system to gauge your effort level. Feeling tired, you slow down. Feeling charged up, you speed up.
2. When you no longer hear a “ping” for each mile completed, you are better able to focus on the process of running rather than the progress from start to finish. Knowing that your running guide is keeping you on track, you are more open to taking in your surroundings, your fellow runners and notice how your body is feeling.
3. Replacing digital cues and alarms with the sounds of nature and your own body’s movement is a powerful experience. When you pay attention, you can hear your breath (is it soft and even, or shallow and ragged?) and the sound of your feet on the ground (are they pounding or tapping lightly?). These sounds are key indicators to the quality of your running form. And you can only improve your form if you develop a high level of body awareness.
4. Metrics have nothing to do with the quality of the running experience. On retreat, we encourage another type of success measurement: your degree of joy. And joy has everything to do with how running makes you feel, and nothing to do with how far or fast you ran.
Science Supports that Ditching Devices Can Help you Run Better
Fitness writer and author of the book, Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success, Brad Stulberg, who experimented with gadget-less training, reported that he had some performance breakthroughs when he ran by feel (slowing when he felt tired, and speeding up when he felt strong) rather than by pace-per mile.
But more important, in my opinion, was what Noel Brick, a sports psychologist at Ulster University in Northern Ireland, told Stulberg in an interview: “Relying on a watch excessively can promote unhelpful thoughts and emotions, such as anxiety.” This anxiety can even occur on a subconscious level, fueling negative self-talk or judgement without you even realizing it’s happening.”
Another side effect of metrics-driven anxiety is physical tension. “In a recent study, Brick and his colleagues found that runners were a whopping 10 percent faster when they were focused on relaxing or the act of running itself versus external metrics like pace,” reports Stulberg.
Even though running faster isn’t a focus of the retreats, running more relaxed is in essence a mindful running practice that lowers stress as well as increases performance. This is why posture is the focus of the first mindful running clinic our retreat leaders offer at the start of each retreat. Practice the postural cues she offers and you may notice more flow and ease throughout each run.
Enter: the Presence Policy
With that in mind, we introduced a Presence Policy for all its retreats that is designed to enhance runners’ personal experience, on and off the trails. We share this policy with all of our retreat participants prior to the retreat, and review as a group at the opening meeting.
This policy states:
• When on the trails, keep your phone in Airplane Mode. This way, you can use as much as you like to take photos (which we strongly encourage!), but aren’t distracted by incoming messages or phone calls.
• Turn off all audible sounds from your watch or GPS devices. If you have an electronic device that is making sounds, your retreat leader will ask you turn it off.
• Don’t use your device to listen to music or podcasts during retreat runs.
• Even better: leave your watch behind! There’s no need to log, map, measure or time your runs while on the retreat. You will have a richer retreat experience if you forego all forms of measurement and focus on the purpose of each day’s run: to practice mindful presence.
• Turn off your phone (or leave it in your hotel room) during Wellness Workshops, retreat meetings and during group meals. There is plenty of time in the day, while traveling from place to place or free time, during which you can catch up with friends and family, post photos to social media, etc. We simply ask that you don’t do this during group time.
FAQ
What is the average pace of the runs at these retreats?
Since our retreats take place on trails of varying types, we can characterize the runs by a specific pace-per-mile.
In general, we approach all the retreat runs with a very relaxed, social pace. We stop frequently to eat and drink and take photos (there are always lots of photo ops on our runs!). And depending on the terrain, there is times where we hike rather than run. Within every group there’s always a wide range in running pace, which is why we always have two or three guides with us.
One is at the front the group, one at the back and one floating around between the various pace groups. This way, everyone gets to go at their own pace and not feel rushed.
Is it OK if I come alone? Would I have to pay a "single supplement?"
YES you can come alone, and NO, it won’t cost you more!
The majority of our retreat participants come on their own. And while many travel companies require single travelers to pay a supplemental fee when there’s an odd number of travelers in a group, we do not. We absorb this cost so you don’t have to pay more simply because you’re traveling solo.
You may book a Shared Room retreat package, in which case we’ll match you with a roommate. All shared rooms have separate beds, one for each person (of course!).
On many trips, we offer Private Single Room options as well. While it does cost more to have a private room, you may select this option to be sure you have a room to yourself.
What is the group size on your trips?
We keep the group size as small as possible, usually between 8 to 16 women, depending on the destination. Please check individual retreat-specific information pages for the maximum group size.
What is included in the retreat package?
The itinerary varies, but generally includes ground transportation during the retreat, some airport transfers, professional trail running guides, run coaching, accommodations, most meals, activities, wellness workshops, custom souvenirs and support from your retreat leader. Excluded from the package are airfare, alcoholic drinks, purchases of a personal nature, guide gratuities, additional activities before or after the retreat.
Can I use my Garmin, phone or other GPS device to record the runs?
This retreat is a special opportunity to be present in a way that is hard to find in your regular routine. That’s why it’s call a retreat! By participating in this retreat, you are embarking on a journey of inner exploration as much as one of external exploration. You are embarking on a journey to a beautiful new destination, one that offers scenery and cultural experiences you can savor and enjoy. The inner exploration has to do with creating space to observe the feelings that arise throughout the retreat, noticing them and savoring them. With that in mind, we have introduced a Presence Policy that is designed to enhance your retreat experience so that you get the most from it. This policy asks that you:
- When on the trails, keep your phone in Airplane Mode. This way, you can use as much as you like to take photos (which we strongly encourage!), but aren’t distracted by incoming messages or phone calls.
- Turn off all audible sounds from your watch or GPS devices. If you have an electronic device that is making sounds, your retreat leader will ask you turn it off.
- Even better: leave your watch behind! There’s no need to log, map, measure or time your runs while on the retreat. You will have a richer retreat experience if you forego all forms of measurement and focus on the purpose of each day’s run: to practice mindful presence.
- Turn off your phone (or leave it in your hotel room) during the meetings, sharing circles and during group meals. There is plenty of time in the day, while traveling from place to place or free time, during which you can catch up with friends and family, post photos to social media, etc. We simply ask that you don’t do this during group time.
Are all your trips one-size-fits-all or do you have differing levels of challenge?
Our goal is to make our retreats accessible to runners of various ability and fitness levels. Having said that, some retreats are better suited to runners with more endurance and trail running experience than others.
What is the difference between a running camp and a running retreat?
Running camps generally focus on workouts and coaching for building fitness and improving run performance. Our focus is on building the foundation of health you need before you can safely and sustainably build fitness. That’s why our retreats are truly a retreat from your everyday routine and offer you a mental and physical break. That space allows you to slow down, tune in and rediscover what your body and heart are craving right now. Our retreats are enriching immersions that blend running, travel, adventure, education and community.