Your body changes as you age, and so should your relationship to running. Discover how mindful running can help you love this stage of your life and all your body and mind can achieve
Mindful running isn't just a mindset; it's a physical practice that reconnects you to your body and all its many changes in during a transformative life phase such as perimenopause, menopause or some other body-altering event. Through daily run-walks of up to six miles at at time, learn mindful running techniques that not only lessen running's impact on your joints and muscles, but also bring more relaxation and flow to your entire gait. Embrace your body's changes and shift physical limitations from obstacles to opportunities.
Each day’s run is an opportunity to practice mindfulness, soak in nature’s beauty and embrace the joy of playing in the great outdoors. You’ll run among 800-year-old Douglas Fir trees dripping with bright-green lichen and feel the soft, loamy soil under your feet. You’ll run expansive beaches in Pacific Rim National Park, in awe of the ocean’s power and beauty. In addition to learning how to run mindfully in order to maximize the stress-reducing effects of running, you'll hear how the indigenous peoples known as the Yuutu?it?ath First Nation used ancient cedar trees to build sturdy seafaring canoes for fishing and whale hunting.
From the safety of the shoreline, you may see sea lions and seals, or puffins nesting and birds of prey frolicking high overhead in the windswept trees. During our afternoon Whale Watching tour in Clayoquot Sound, a UNESCO Biosphere Reserve, a learning place for sustainable economic, social and environmental development. This biodiverse region is a critical piece of the Emerald Edge—a 100-million-acre coastal, temperate rainforest that stretches from coastal Washington, through British Columbia and into Southeast Alaska.
Each day of this retreat presents an opportunity for you to indulge in nature's beauty, self care and mindfulness, where you can spend your time browsing Tofino's art galleries and boutiques or watch the sun set over Long Beach, lounging by the sea with a book, or soaking in the jacuzzi, find time to the things that fill your soul and recharge your energy.
This Retreat is Level I
This retreat is rated Level I. This means it’s suitable for you if:
- You’re comfortable running/hiking six days in a row for around 1 to 3 hours (including hiking sections, water breaks and photo ops)
- Runs are no more than 6 miles
- Good fitness is required, however. Some of the trails have boardwalks and stairs--LOTS of stairs!
- Be comfortable walking up and down several hundred stairs at a time (not running).
- You’re game for potentially running in the rain (we provide you with a comprehensive packing list).
- You have (or are willing to acquire before the retreat) trail running shoes and a hydration system
About Vancouver Island
Vancouver Island is largely covered by temperate rainforest, featuring massive trees such as Douglas Fir, Sitka spruce and giant red cedars, some of which can be nearly 1,000 years old. These forests are dense, humid and thick with foliage such as ferns and mosses, lichens and fungi. All of our runs take place on established trails designed for foot traffic and are not open to bikes. Since the forest ground is so fragile and can be easily scarred by hikers, it’s important to always stay on the designated trail and in some cases, the boardwalk and wooden stairs. Since these wooden surfaces can get a bit slippery when wet, we will use caution in wet conditions and walk when its safer to do so.
Some trail sections may be rooty and rocky and present a challenge for new trail runners, in which case, you can walk or modify your running stride to account for this uneven trail surface. When we are running on the beaches, the ground surface is mostly hard-packed sand, and is ideal for running. We may have to cross some tidal creek (when the tide is out to avoid wading through water).
The Climate
This time of year, temperatures are starting to cool off and will be mostly in the high 40’s to high 50’s. Rain is highly likely, so it’s important to have a waterproof-breathable running rain jacket (that offers more protection than a wind shell). We will send you a comprehensive packing list so you know what to bring.
The weather is typically milder and warmer in Victoria, and will feel cooler in Tofino and Ucluelet, especially because of this area’s exposure to winds and weather blowing in off the Pacific Ocean. You will appreciate having a warm jacket to wear in the cool evenings and accessories like a hat and light gloves to wear while running.
Guided Mindful Runs
Whale Watching Tour in Clayoquot Sound
Because much of this coast is uninhabited and accessible only by boat or floatplane… it remains a pristine wilderness. This rich and nutrient filled ocean is loaded with a variety of marine wildlife including many different species of whales as well as harbour seals and sealions, sea otters, porpoises and a myriad of birdlife including puffins, blue herons and bald eagles. This activity provides financial support in the form of an Ecological Stewardship Fee (ESF) to help the marine ecosystem in Clayoquot Sound.
Note: this activity may not be suitable for those who are pregnant or prone to motion sickness.
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
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
Day 1
DAY 1 - VICTORIA ARRIVALS AND RETREAT OPENING
Location: The Magnolia Hotel & Spa, Courtney Street, Victoria, BC, Canada
After arriving to Victoria in the morning (or the previous day), take a shuttle or taxi from the Victoria International Airport or Swartz Bay Ferry Terminal (allow approximately 1 hour travel time) to our hotel located in Victoria’s historic harbor. We meet at 3:00 p.m. at a meeting room in the hotel for the Official Retreat Opening Meeting (wear your running clothes). After the meeting, we head outside for an easy, short shake-out run and mindful running form clinic at nearby Beacon Hill Park. After the run, we return to the hotel and freshen up for dinner in the Courtney Room at the hotel.
Overnight at The Magnolia, Victoria
Meals: D
Time on Trail (including stops): 60 -75 minutes
Day 2
DAY 2 - QUALICUM BEACH
After breakfast at our hotel, we’ll check out of our rooms and settle in for the two-hour drive north in a chartered private motorcoach to Qualicum Beach, where we’ll stop for lunch at a unique country market for an al fresco lunch and time to browse for local crafts and art. Then we’ll continue the last leg of our journey to Tofino, and check into our rooms at Long Beach Resort, where we're staying for the next four nights. Before dinner, we’ll do a short beach run right from the hotel then have some free time to freshen up for dinner in the dining room overlooking the beach.
Overnight at Long Beach Resort
Time on trail (including stops): 60 – 90 minutes
Meals: B, L, D
Day 3
DAY 3 - TOFINO TRAIL RUN
Location: Tofino, BC, Canada
After breakfast at our hotel, we’ll have a short drive to start of the Tonquin Trail, which takes us along smooth, crushed-gravel paths to a series of boardwalks and stairs that lead down the breathtaking Tonquin Beach. Our run ends in the charming coastal village of Tofino just in time for lunch in an upscale downtown restaurant (our driver will have brought your day pack with a change of clothes). Then this afternoon, you're in for a special treat, as we experience Clayoquot Sound in the best way possible: on the water! A local outfitter will take us out of a 2.5-hour whale watching tour, during which we have great chance of also seeing other local sea life, such as seals and sea lions!
After returning to Long Beach Resort, enjoy some free time before we return to Tofino for dinner at a trendy restaurant.
Overnight at Long Beach Resort, Tofino
Meals: B, L, D
Time on trail (including stops): 2 hours
Day 4
DAY 4 - WHALE WATCHING TOUR IN TOFINO
Location: Tofino, BC, Canada
Clayoquot Sound is very popular with gangs of transient killer whales that are on the hunt for food. Annually we also enjoy record numbers of humpback whales and our summer resident gray whales. This 2.5-hour boat tour with a local outfitter will get us as close as possible to these magnificent mammals without disturbing them in their natural habitat.
Because much of this coast is uninhabited and accessible only by boat or floatplane… it remains a pristine wilderness. This rich and nutrient filled ocean is loaded with a variety of marine wildlife including many different species of whales as well as harbour seals and sealions, sea otters, porpoises and a myriad of birdlife including puffins, blue herons and bald eagles. This activity provides financial support in the form of an Ecological Stewardship Fee (ESF) to help the marine ecosystem in Clayoquot Sound.
Note: this activity may not be suitable for those who are pregnant or prone to motion sickness.
Day 5
DAY 5 - PACIFIC RIM NATIONAL PARK BEACH RUN
Location: Pacific Rim National Park, British Columbia, Canada
After breakfast at the hotel, we have a short drive into the Pacific Rim National Park to begin our scenic beach run (on mostly hard-packed sand) that will include some tidal crossings and incredible views of Long Beach. After completing this point-to-point run, our driver will pick us up and drive us into Tofino for lunch and free time to shop and explore the town. This afternoon, join us on the beach for a private yoga class and sharing circle. Enjoy some free time to relax before dinner.
Overnight: Long Beach Lodge Resort
Meals: B, L, D
Time on trail (including stops): 2 – 3 hours
Day 6
DAY 6 - WILD PACIFIC TRAIL LOOP RUN
Location: Ucluelet, BC, Canada
After breakfast at the hotel, we’ll start today’s run from the hotel, enjoying a longer loop run that takes us along a well-established trail along rugged cliffs and ocean views on Ucluelet's famed Wild Pacific Trail. You’ll discover spectacular shoreline panoramas and learn about how indigenous peoples known as the Yuutu?it?ath First Nation used these cedar trees to build sturdy seafaring canoes for fishing and whale hunting. And we'll see the increasingly spectacular viewpoints across the Rocky Bluffs as you pass the protected “sea lion pool” behind a barrier reef. Watch the surf for seals and sea lions and the rocky headlands for Eagle Sentry Point. Upon finishing the run, we’ll enjoy a casual lunch in Ucluelet (on your own), have time to wander the harbor, and then return to the lodge.
Overnight: Long Beach Lodge Resort
Meals: B, D
Time on trail (including stops): 2 – 3 hours
YOGA ON THE BEACH
Location: Long Beach, BC, CanadaWeather permitting, enjoy an afternoon private yoga class on the firm sand of Long Beach, where the grandeur of the Pacific Ocean serves as your backdrop for this mindful movement class with a professional yoga instructor. This gentle yoga class is suitable for beginners and those who've never done yoga before. The focus is on stretching and loosening running muscles to help you feel fresh and limber the rest of the retreat. Mats and props are provided.
Day 7
DAY 7 - WILLOWBRAE TRAIL TO FLORENCIA BEACH
After breakfast and checkout out of the hotel, we’ll drive to the southern end of Pacific Rim National Park for one last rainforest-to-beach run along the Willowbrae Trail, a gravel path with sections of stairs along which you can expect to see wildflowers and sea birds. We’ll run along the stunning South Florencia Beach before retracing our steps. After a casual lunch, we’ll break up the 4.5-hour drive back to British Columbia’s capitol city with a lunch stop and opportunities to stretch our legs. We’ll arrive back at Victoria’s The Magnolia Hotel by late afternoon to enjoy some free time before dinner in one of Victoria's most iconic restaurants.
Overnight: The Magnolia, Victoria
Meals: B, L, D
Time on trail: 1 hour - 90 minutes
Day 8
DAY 8 - REFLECTION + RETREAT CLOSING
Location: The Magnolia Hotel & Spa, Courtney Street, Victoria, BC, Canada
We begin the day with an optional, 30-minute pre-breakfast run through Victoria’s Inner Harbor that starts and ends at our hotel. At 8:30 a.m., our group meets for the last time for a private breakfast and Retreat Closing meeting, during which we share our takeaways from the retreat experience, after which you have time to pack up and check out of your room. By 10:00 a.m. our retreat program officially ends and you can plan your departure by taxi or shuttle either to Victoria International Airport or the Swartz Bay Ferry Terminal (allow 1 hour travel time).
Meals: B
Time on trail: 30 minutes
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.