Moab Mindful Running Retreat (Level I)

a low-mileage retreat to help you establish a consistent, sustainable running practice

Guided Trail Run-Walks | Mindful Running Workshops | Restorative Yoga | Desert Beauty | Natural Running Form Clinics



Book October 8 - 11, 2020Book April 8 - 11, 2021

You don’t have to worry about being the slowest one at this retreat! This four-day women-only retreat is ideal for those who are either new to running, returning to running after an injury or layoff, or who prefer to run short distances. All of the runs at this retreat (which are between three and six miles) employ a run-walk approach, so no matter your pace you’ll be able to go at pace that’s comfortable for you. With the support of our professional running guides, you can relax and enjoy the running without having to navigate or worry about logistics.

Even if you’ve never run trails before, you’ll soon get the hang of navigating Moab’s rock slabs, sandy dirt trails and gently rolling hills. The mindful running techniques, as demonstrated by your retreat leader, help you adapt your stride and running form to become as efficient as possible. Plus, the Wellness Workshops focus on how to use mindful running techniques to establish a consistent running practice that is sustainable and fits into your lifestyle.

Through our practical clinics, informative discussions, mindful movement and free time for quiet contemplation, you’ll develop a valuable set of tools for establishing a consistent, sustainable running practice. Join us in Moab to immerse yourself in the powerful healing energy of this vibrant desert landscape as you run scenic, challenging trails at a pace that is playful, relaxed and social. There’s no pressure to keep up with anyone else!

Moab Mindful Running Retreat (level I) Itinerary

Day 1 Thursday  |  Powerful Posture

Our program begins at 2:00 pm at  Red Cliffs Lodge. After checking in and settling into your room, we’ll have an official welcome orientation meeting, during which your retreat leader will review what’s in store for the upcoming days and answer your questions. After the meeting, we’ll carpool (kindly asking for volunteers) to a nearby trail for our first group run. After a short warm up, we’ll pause and practice the key elements of the Power Posture, after which we’ll put these tips into practice during our relaxed shake out run. After freshening up back at the lodge, we’ll enjoy a fresh-prepared meal at the Red Cliffs Lodge’s Cowboy Grill.

Time on trail (including breaks and clinic): 90 minutes (approx)

 Day 2 Friday  |   Desert Splendor + Dino Prints

We begin the day with breakfast at the lodge, then drive to the Dino Trail. Part three of the Natural Running Form Clinic will give you the secret to using breath to regulate pace and efficiency while running on trails. Discover the ease of managing your effort level with this simple technique during today’s scenic and rewarding trail run that takes us along a scenic loop trail featuring “slickrock” (which is actually grippy sandstone) and vast desert views. Near the trail’s end, we’ll search for real petrified dinosaur bones embedded in a rock face.  After a picnic lunch, you’ll have some free time to relax at Red Cliffs Lodge. Late afternoon is our first Mindful Running Workshop, during which you’ll identify what you truly need to establish a consistent running practice. After the workshop, we’ll once again ask (different) volunteers to carpool into town, where we’ll enjoy a restorative yoga class designed for runners (no experience needed!), then dinner at a fabulous downtown restaurant.

Time on trail (including breaks and clinic): 2-3 hours

Day 3 Saturday  |   Mindful Form at Big Mesa

After breakfast at the lodge, our guides will drive us to a local trailhead at the Navajo Rocks Trails. After an easy warm-up section of trail, we’ll pause for our second Natural Running Form clinic that will give you the tools and tips to run more efficiently. Our run contours along the base of massive red cliff walls on fun, rolling terrain. After about an hour, you have the option to end your run here, or continue another 1.5 hours (approximately) to the lower trailhead. Once we return to Red Cliffs Lodge, we’ll have lunch on the River Deck, followed by free time to freshen up before the next workshop.  You’ll have the opportunity to make purchases from the Mindful Running shop. Tonight we’re in for a special treat at a neighboring ranch (asking one last time for a few volunteers to help with the 5-minute drive), where we’ll enjoy a three-course farm-to-table gastronomic feast.

Time on trail (including breaks and clinic): 2 – 3 hours

Day 4  Sunday  |  Feeling Fine at Fisher Towers

Over a light continental breakfast, we’ll dive right into our final Wellness Workshop, during which you’ll review your most valuable takeaways from this retreat. Shortly afterwards, it’s a short drive with our guides to the final out-and-back trail run that is truly a celebration in the simple joy and adventure of running for our own health and happiness. While it begins with a bit of an uphill hike, this rewarding run is worth the effort to soak up the views and see the soaring Fisher Towers. You can choose to all the way to the trail’s end or turn around at any point along the way. Upon our return to the lodge, we enjoy a luxurious brunch buffet before our final wrap-up and farewells  at 1:30p.m..

Time on trail (including breaks): 2 – 2.5 hours

This program operates under a special recreation permit with the Bureau of Land Management Moab Field Office.


Important note about the runs: The total run-walk distance for this retreat will be between approximately 18 and 21 miles. Each day’s run-walk 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 in some cases. 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.


Wellness Workshops

How mindful running helps you stress less and run more

Part I: Stress and Runners

Where does your energy go? Do you ever feel too tired to run? Do you ever feel so overwhelmed at the prospect of starting a training plan that you give up before you’ve begun? Do your long runs or hard workouts so wiped out that you’re pretty much useless the rest of the day? Discover what feeds your energy and what depletes your energy and how to stop the energy leaks.

Part II: Mitigating the Effects of Stress

How do you know if you're doing enough to build your fitness and reach your goals, but not so much that you're becoming depleted? You’ll design your own mindful running practice that will allow you to fulfill your goals and run with confidence. Discover how mindful breathing improves your running efficiency and dial down the stress response in any situation.

Part III: Values Inform Intentions

Running is an important part of your personal self-care routine, and yet, it can be so hard to prioritize sometimes. Fulfilling your potential is about living in alignment with your values. These mindful intention-setting exercises allows you to align your approach to running with you values around wellness, self care and fitness. Come away with a clear approach to balancing health with life's demands.

Natural Running Form Clinics

Use mindful running to improve efficiency and prevent injury

Part I: 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.

Part II: 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.

Part III: Find Flow

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.

Participant Photos + Testimonials

Exceeded Expectations

“This retreat far exceeded my expectations! It gave me an opportunity to learn where I can go with my running and I love connecting with all the awesome, inspiring women!”

–Maude B, Rochester, NY

Love Trail Running Now

“Everyone ran their own run, not keeping track of time or distance. I am new to trail running but LOVE it now. I’m excited to see how this new love changes the story to my runs, the energy it will breathe through me, the new sights I will see, the challenges it will present and inevitably growth I will make.”

–Griselda P., Chico CA

Powerful Experience

“I am so grateful to be able to travel to a new place and have an experience in nature where I feel the power in my own body!”

–Alice M., Boston, MA

Retreat was a Dream

“This last week has been a dream. Run Wild Retreats put together a fantastic trail-running trip that improved my form and solidified a lot of what I’ve been thinking about running more mindfully.”
–Tracey S., Atlanta, GA

Organic and Relaxed

“I was concerned about going on a ‘scheduled’ vacation, but it didn’t feel scheduled at all. Everything was so well planned and coordinated, one experience just rolled into the next and I didn’t have to think about anything except having fun. I actually didn’t even realize anything was scheduled or coordinated, it just felt so organic, relaxed and fun!”
–Patricia J.

Glimpse of What's Possible

“Since my return home I have not been able to stop thinking about how much I enjoyed running on the trails in Moab. So much so that I have decided to celebrate my 50 birthday by running a 50 miler. Thanks again for giving me a glimpse into what is possible!”

–Meg G.

Best Things I have Done for Myself

“This retreat was one of the best things I have ever done for myself. It was a great opportunity to learn from such a knowledgeable and compassionate coach and share my love of running with a fun-loving group of women. I returned home more motivated and inspired about my running. It was very enjoyable running with other women of all ages and hearing others talk about the challenges they were facing. In many cases, we face the same types of challenges so it was comforting to discover this and not feel so alone.”

–Patricia H., Boulder, CO

Eager to Practice Mindful Running

“After spending last weekend on a Run Wild Retreat, I returned home eager to practice mindful running. Today I paid attention to my posture, breathing and any negative thoughts that began to creep in (all part of the body’s response to stress). But managing how I responded to these symptoms allowed me to push past any negative thoughts and I finished feeling strong and well.”

–Nancy U, Washington, D.C.

Details About Your Four-Day, Three Night Package

Moab Mindful Running Retreat (level I)

Note: we have pushed back balance payment deadlines on 2020 retreats to approximately 6 weeks before the retreat begins.
We have reduced the deposits needed for 2020 retreats from $600 to $300 USD per person.
Click here to see the other special measures we are taking to ensure your safety and wellbeing at our retreats.
We are also offering alternative dates for upcoming retreats

October 8 - 11, 2020

Running Level: I
Group size: 12 – 18 women
Shared Room Package: $1,995 per person
Private Room Package: $2,395 per person
Deposit Required: $300 USD
Balance Payment Due: September 1, 2020
Alternate retreat dates: April 8 – 11, 2021

April 8 - 11, 2021

Running Level: I
Group size: 12 – 18 women
Shared Room Package: $1,995 per person
Private Room Package: $2,395 per person
Deposit Required: $600 USD
Balance Payment Due: January 29, 2021
Alternate retreat dates: October 21 – 24, 2021


• Three nights’ accommodation at the Red Cliffs Lodge
• Meals from dinner on Thursday through lunch on Sunday
• Daily guided runs
• Mindful Running workshops
• One restorative yoga class for runners
• Natural Running Form clinics
• Trail snacks/energy food 
• Private group within the Healthy Runners’ Community
• Run Wild Retreats gift bag

  • Flights
  • Alcoholic drinks
  • Transportation to/from the airport
  • Other incidentals
  • Guide gratuity
  • Some ground transportation
  • Travel/cancellation insurance
  • Anything else not listed under “What’s Included”
Getting to Moab: 

We recommend the Grand Junction Regional airport, located a 2 hour drive northeast of Moab. Another good choice is the Salt Lake City International Airport (a 4.5-hour drive from Moab). We are usually able to coordinate retreat participants so they can share rental cars for the drive to Moab. The Moab Airport (called Canyonlands Field) is located just 10 miles from Moab, and currently has flights from Salt Lake City and Denver.

Balance Payment

If you book your retreat with a deposit, the balance payment will be due approximately 3 months before the retreat begins. After that time, full payment is needed at time of booking to secure your spot. Click here for the booking and cancellation policy. 

About the Accommodations

We will be staying in suites at Moab’s Red Cliffs Lodge. Every room at Red Cliffs Lodge has a soothing view of either the Colorado River (just 100 feet away) or Castle Creek, which runs through the property. Every luxury room is a mini suite featuring:

• Separate kitchenette • Coffee pot • Refrigerator • Microwave • Toaster • Air-conditioner • Separate dining area • Fully tiled bathrooms with bathtub/showers • Carpet/Mexican Satillo Tile  On-site facilities also include outdoor pool, hot tub and exercise room.

Special Dietary Needs

We can accommodate those with special diets, including vegetarians, gluten-free and vegan, though meal options may be limited for some meals. When you register for the retreat, you can indicate your special dietary needs in your Retreat Participants Intake Form.

This retreat is Level I, which means:

  • Daily runs/walks range from 3 miles to 6 miles on singletrack trails.
  • Two guides accompany the group to support the different pace groups, so there’s no pressure to run faster than you’re comfortable.
  • Trail running experience isn’t necessary. Your retreat leader provides trail-running tips for running in this terrain.
  • You’ll encounter trails with loose rocks, and some exposure to heights. You can walk/hike trail sections as you need.
  • Trail running shoes and a hydration pack are required.

Planning Your Travel to Moab

Program Start/ End Times 

Our program begins on Thursday at 2 pm, so we commend arriving no later than 1:30 pm. (Official check-in time to rooms at the Red Cliffs Lodge is 3 p.m., though you may sometimes be able to check in early.)
Our program ends on Sunday at approximately 1 p.m., after brunch.

Many people opt to fly in on Wednesday evening and drive to Moab on Thursday morning, and then fly out on Sunday evening (depending on where you're going to). We recommend searching for flights on because we do not book airfare.

Where to Fly Into

Option 1: We recommend the Grand Junction, Colorado, Regional airport, which is a 90-minute drive northeast of The Red Cliffs Lodge, located 17 miles from Moab. There are shuttles available from this airport to the Red Cliffs Lodge (see below for our recommendations) as well as rental cars.

Option 2: Another good choice is the Salt Lake City International Airport (a 4.5-hour drive from Moab) and renting a car.

Option 3: The Moab Airport (called Canyonlands Field Airport) is located just 10 miles from Moab, and currently has flights from Salt Lake City and Denver.

Getting From the Airport to the Red Cliffs Lodge 

We offer retreat participants a sign-up sheet through which they can coordinate ride shares with others who are on a similar travel plan as you. This way, you can share your car rental with others, or join in someone else's rental car. Otherwise, shuttle services are available between Grand Junction or the Moab Airports and the Red Cliffs Lodge through these providers:

Additional Hotel Nights Pre/Post Retreat

If you would like to book additional nights at the Red Cliffs Lodge, you may contact them directly to do so. You don't need to tell them you are with the Run Wild Retreats group, but do notify us of your pre- or post-retreat booking and we will coordinate bookings with the hotel. As much as possible, we will try to keep you in the same room so you don't have to change rooms. Contact us first to confirm what room type you have booked for the retreat if you are unsure. Otherwise, you can also book hotels in Moab or by the airport from which you are flying.

About Your Retreat Leader, Charlotte Roennau

Charlotte Roennau is a former professional sprinter who has evolved into a mindful long-distance runner whose priority now is to run for fun.  Once known as Denmark’s fastest woman, Charlotte’s competitive mindset was wired for goal setting, performance and achievement. But as career stakes rose—along with them, the pressure to perform—she discovered the drawbacks to gold medals. Failing to qualify for the 1992 Olympics in Barcelona in the 400 meter hurdles led Charlotte to period of depression.

Putting her track career behind her, Charlotte forged a new career path that combined her sports-science degree with a new interest in mindfulness and yoga. She spent a decade using sports as a tool to create peaceful co-existence, social cohesion and reconciliation in the former Yugoslavia and Afghanistan. Her work with Cross Cultures Project Association (CCPA) and Global Education through Sports (GES) brought the core values of sports to bring kids, families, communities and cities together in conflict areas with respect for diversity, religion, culture and gender.