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Bhutan Mindful Running Retreat 2023

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This Retreat is Level II

This means it’s 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.

Learn more about how we manage run pacing here: https://runwildretreats.com/about-the-run-wild-retreat-experience/levels/

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

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. 

THE ELEVATION
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

Included in your retreat package is airfare from Kathmandu to Paro on Day 2 and Paro to Kathmandu on Day 10. 

Yoga Classes

Enjoy several yoga classes throughout the retreat offered by local Bhutanese yoga instructors. No experience necessary, though your running muscles will appreciate the slow, soothing movements in between runs and travels. 

The Weather

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. April is one of the best times to visit Bhutan! Spring is settled in, the Rhododendrons are in bloom, and the weather is typically dry and sunny. You can expect cool evenings in the high 40s to low 50s, with day time temperatures in the 60s and low 70s. Please note that weather can be cooler at higher elevations and can change quickly in the Himalayas. We recommend you come prepared with layers, a warm jacket, a hat and light gloves. 

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

2 Nights at Zhiwa Ling Ascent Hotel

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

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. Also enjoy the pool and access to the Pancha Kosha Himalayan Spa that draws inspiration from ancient Ayurveda, Buddhist medicine and traditional rituals and treatments. 


 

2 Nights at Bhutan Spirit Sanctuary

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. 
  • A variety of Bhutanese, Western and Indian dishes are served, all in due respect of the guest’s diet or personal preferences.

2 Nights at Dewachen Hotel and Spa

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

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, a unique outdoor wood-fired bath.

Packing List

ON THE TRAIL

  1. One pair of trail running shoes (required)
  2. Hydration pack (we recommend a vest pack rather than a waist pack) with pockets for carrying food and extra clothes and water (required)
  3. Short-sleeve running shirts
  4. Long-sleeve running shirts (light weight)
  5. Running shorts
  6. Running capris or light tights
  7. Lightweight, breathable running rain jacket (easily packable)
  8. Three to four pairs of running socks
  9. Running cap or visor
  10. Sunglasses

OFF THE TRAIL

  1. Day pack (~20 L)*
  2. Casual clothes (dining is informal)
  3. Shoes for casual wear
  4. Warm jacket for cool evenings
  5.  Layers
  6. Warm hat
  7. Light gloves
  8. Bathing suit
  9. Journal
  10. Small, lightweight camera (or phone)
  11. Plug adapter (if traveling outside North America) for electronic devices
  12. Ear plugs (for sleeping)
  13. Sleeping attire suitable for shared sleeping quarters if sharing a room
  14. Other personal items/apparel and toiletries (shampoo, soap, conditioner, lotion, sunscreen, etc).

*You’ll use this day pack for extra clothing, snacks and personal items (not for running). You’ll have access to it while traveling in the van, when large luggage is not accessible.

For ease of transport between hotels, please limit your luggage to one carry-on (backpack as described above is recommended) and one wheeled suitcase.

Note: Trail running shoes and a hydration pack are required items.

Trail running shoes offer better traction than road shoes and will positively impact your retreat experience. Everyone is required to carry water with them. Also recommended are some electrolyte tablets you can put in your water. We will supply food and energy snacks to eat during the runs. 

Run Wild Retreats Gift Bag

The items in your gift bag may vary from what is pictured here, based on availability.

Add-on +US$142

Mindful Inspiration Running Kit

Register by 16 Mar 2023

The Mindful Running Inspiration Kit is filled with custom items that will support and inspire you to consistently practice your healthy running habits.

Get inspired to continue your practice every time you reach for your mindful running gear, and take to the streets and trails knowing you are feeding your soul and fueling your good health in the long run.

Your Mindful Running Inspiration Kit Includes:

  • “I Run Mindfully” women's technical run t-shirt
  •  Run Intention Bracelet
  •  27-oz Stainless Steel Klean Kanteen bottle with sport cap
  • “I Run Mindfully” vinyl stickers (pack of 2)
  •  Mindful Running Training Log
  • “Run Mindfully” Intention Bracelet

Share and celebrate the joy of maintaining a daily running practice, while reminding you that no matter where you take your shoes — from Moab to the Mediterranean — you’re part of a community of healthy runners who support you on this path. Shipping is FREE!

Add-on +US$79

Transformational Travel Kit

The Transformational Travel Kit contains hand-selected items to support you in having a meaningful travel experience. Featuring the book, "Transformational Travel Journal: Your guide to creating a life-changing journey" by Eric Rupp, this kit also contains:

* 27-ounce stainless steel water bottle with sport cap, made by Klean Kanteen exclusively for Run Wild Retreats
* Embossed faux-leather luggage tag
*Two high-quality vinyl stickers "I Run Mindfully"

 

Add-on +US$2,995

3-Day Extension: Himalayan Mountain Luxury Spa Retreat (Private Room Package)

Register by 16 Feb 2023

Inspired by a blend of Vedic Philosophy and Buddhist Medicine, Dwarika's Resort focuses on complete wellbeing of an individual, drawing on the knowledge and holistic lifestyle of the Himalayan region. It is a story of nurturing harmony within the spirit, body and mind. Wellbeing is an ongoing voyage of self-discovery. Each element of the resort has been designed to enhance this journey within, by addressing each of the five senses. Various experiences have been created in the resort to guide you through your personal journey.

Under the guidance of our in-house Ayurvedic doctor and naturopathy expert, meditation, yoga and astrology masters, Hindu priest and visiting monk, you will be able to find an atmosphere of complete harmony, renewal and growth. This extension package includes:

  • Two nights accommodation at the Dwarika’s Resort in Dhulikhel (double room with another retreat participant)* 
  • Private transfer from the Kathmandu Airport on April 21
  • Drop off at the Retreat meeting point on April 23 
  • Guided run to the Namo Monastery,
  • Access to spa facilities at the resort
  • Guided tour of Bhaktapur and Kathmandu
  • Half-board (breakfast and dinner daily)

*A private room package is available for an additional fee; please enquire for details.

Day 1: A driver will meet you at the airport in Kathmandu, Nepal, on April 21 and drive you one hour to The Dwarika’s Resort in Dhulikhel, located on a hillside in the mountains. Check in to your room, enjoy a relaxing dinner at the hotel and have a restful evening. 

Day 2: Breakfast is included in your package. A local Napalese running guide will invite guests on an optional easy 1‐hour run to the Namo Buddha Monastery. The rest of the day is at leisure to relax and enjoy the spa facilities, such as the Himalayan Salt Chamber, Chakra sound therapy chambers, meditation maze, meditation room, pottery session, hot tub, dry sauna, and yoga are all included.

Day 3: After a leisurely morning, check out of the hotel and return to Kathmandu, stopping along the way to see Bhaktapur Durbar Square, Bodhnath Stupa and Pashupatinath temple before being dropped off at the Dwarika’s Hotel in Kathmandu, including a stop for lunch along the way. The Bhutan Mindful Running Retreat beings at 5:00 PM



Add-on +US$1,995

3-Day Extension: Himalayan Mountain Luxury Spa Retreat (Shared Room Package)

Register by 10 Feb 2023

Inspired by a blend of Vedic Philosophy and Buddhist Medicine, Dwarika's Resort focuses on complete wellbeing of an individual, drawing on the knowledge and holistic lifestyle of the Himalayan region. It is a story of nurturing harmony within the spirit, body and mind. Wellbeing is an ongoing voyage of self-discovery. Each element of the resort has been designed to enhance this journey within, by addressing each of the five senses. Various experiences have been created in the resort to guide you through your personal journey.

Under the guidance of our in-house Ayurvedic doctor and naturopathy expert, meditation, yoga and astrology masters, Hindu priest and visiting monk, you will be able to find an atmosphere of complete harmony, renewal and growth. This extension package includes:

  • Two nights accommodation at the Dwarika’s Resort in Dhulikhel (double room with another retreat participant)* 
  • Private transfer from the Kathmandu Airport on April 21
  • Drop off at the Retreat meeting point on April 23 
  • Guided run to the Namo Monastery,
  • Access to spa facilities at the resort
  • Guided tour of Bhaktapur and Kathmandu
  • Half-board (breakfast and dinner daily)

*A private room package is available for an additional fee; please enquire for details.

Day 1: A driver will meet you at the airport in Kathmandu, Nepal, on April 21 and drive you one hour to The Dwarika’s Resort in Dhulikhel, located on a hillside in the mountains. Check in to your room, enjoy a relaxing dinner at the hotel and have a restful evening. 

Day 2: Breakfast is included in your package. A local Napalese running guide will invite guests on an optional easy 1‐hour run to the Namo Buddha Monastery. The rest of the day is at leisure to relax and enjoy the spa facilities, such as the Himalayan Salt Chamber, Chakra sound therapy chambers, meditation maze, meditation room, pottery session, hot tub, dry sauna, and yoga are all included.

Day 3: After a leisurely morning, check out of the hotel and return to Kathmandu, stopping along the way to see Bhaktapur Durbar Square, Bodhnath Stupa and Pashupatinath temple before being dropped off at the Dwarika’s Hotel in Kathmandu, including a stop for lunch along the way. The Bhutan Mindful Running Retreat beings at 5:00 PM



Add-on +US$495

Post-Retreat Night at Dwarika's Hotel in Kathmandu (Shared Package) May 2

Register by 12 Feb 2023

We will book you a night at Dwarika's Hotel in Kathmandu, Nepal on May 2. Includes round trip airport transfers, dinner, and breakfast at the hotel. This rate is per room, not per person and includes all taxes and resort fees. 

Add-on +US$695

Post-Retreat Night at Dwarika's Hotel in Kathmandu (1 person) May 2

Register by 12 Feb 2023

We will book you a night at Dwarika's Hotel in Kathmandu, Nepal on May 2. Includes round trip airport transfers, dinner, and breakfast at the hotel. This rate is per room, not per person and includes all taxes and resort fees. 

Location
Paro, Bhutan
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