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Lees in het Nederlands
Trailrunning @en
trail running en yoga vakantie
Sandra Lensink

April 5, 2016

Run&Yogaweek Portugal

Trail running is one of the fastest growing sports. Logically. We are ‘natural born runners’. Unfortunately two-thirds of the runners have injuries, or hit their (metal) limit. Which is followed by the loss of fun in trail running. This is not necessary! Do you want to learn the right techniques so you can effortlessly walk further and faster? And without injuries? Do you want to conquer nature and become one with it by using flexibility, balance, power, strength, focus and your breathing? Do you want to feel free in your body while training?

Come and join the Run & Yoga week from October 1st until 8th, in Portugal
Surrounded by nature and fabulous, challenging trails we stay in a paradise-like quinta in central Portugal (one and a half hours drive from Lisbon).

The quinta has:
– 4 very spacious 2-person bedrooms with a luxurious private bedroom including bath.
– A large living room with equally large fireplace.
– A large kitchen with large outdoor terrace to enjoy diner together.
– A large outside terrace with views of the valley. Suitable for all yoga sessions.
– A nice indoor space for the yoga sessions in case the weather is not so good.
– A lot of nature and trails, surrounding us completely.
– A saltwater swimming pool. A natural spring to swim in with a waterfall.
– Many nice nooks and corners to retreat to and enjoy the sun.

During this week we pay attention to:

  • Trail running techniques
  • The use of gravity versus muscular strength
  • Breathing
  • Mental training
  • Training of your core by means of yoga*
  • Trail running**
  • Depending on your condition we walk in two groups. The pace will be lower than you are used to, so you are able to use the techniques you have learned. Of course there is plenty of free time.
  • Stay without injury
  • The ideal stretching for running by means of yoga
  • Quick recovery by means of yoga and running
  • Preparation to walk a longer trail on Thursday. The length depends on your wishes and condition
  • The FUN! of trailing
  • Optional: cold water training
  • More information about the trail running training

* When your core is functioning right and functions as one, every vertebra in your lower back can move freely. At that moment a step is a fluent and supple movement. This puts less strain on your ankles, knees, pelvic and lower back. A stronger core contributes to free breathing as well.

**A good basic condition is needed to participate with fun during this week. During an intake via telephone we can decide together whether this week is suitable for you.

Trail running and yoga are the perfect combination of effort and relaxation. You move effortlessly so you can run longer and eventually faster. Running is going to feel like flying.


20.30 Meeting & dinner

Sunday, Tuesday
07.30 until 08.30 breathing + mental exercises for the benefit of running
09.00 breakfast
10.00 until 11.30 intensive yoga fully adapted to running
11.30 until 13.45 running + running exercises
14.00 lunch If you want to run longer it is possible to take your lunch with you
18.00 until 19.30 recovery yoga
20.00 dinner

Monday, Wednesday
07.30 until 08.30 breathing + mental exercises for the benefit of running
09.00 breakfast
10.00 until 12.45 yoga + discussions Running injuries & yoga remedies
13.00 lunch
14.00 free afternoon for swimming, doing nothing, sightseeing, or some more running
20.00 dinner

07.30 until 09.00 breathing exercises + intensive yoga for the benefit of trailing
09.30 breakfast
11.00 start TRAIL
18.30 until 19.30 recovery yoga
20.00 dinner + celebrating all individual trail successes

07.30 recovery yoga09.00 breakfast
09.45 departure to the airport

Flight options outward journey 1st of October – Return journey 7th of October

Amsterdam – Lisbon – Amsterdam

Outward: HV5955   departure Amsterdam 16.30– Arrival Lisbon 18.30

Return flight: VY8413   departure Lisbon 13.20– Arrival Amsterdam 17.25


€ 800 Based on a two-person room with private luxurious bathroom
After a down payment of € 150 you registered for this week.
Maximum number of participants for the Run & Yoga holiday is 8 persons. This leaves enough room for personal guidance.


– Daily delicious, vegetarian sport-breakfasts, lunches and dinners. One day we will eat fish.
– Unlimited fruit, coffee and tea. Wine and beer on the last evening
– Use of all yoga-materials
– Transfer from and to the airport when you book one of the flights mentioned above
– Transfers to the start of the trail

Not included:
– Flights (you book the flight yourself)
– Transfer costs when you do not book the flights mentioned above.
– It is 1.5 hours to drive from Lisbon and Porto. It is possible to rent a car
– Drinks other than water, coffee and tea
– Cancellation insurance. Please take care of this

Do you have question about this trail running and yoga holiday or do you want to sign up?
Please contact me (Sandra) via the contactform, mail me: sandra@letsbundl.com or give me a call: +31 6 270 95 274.

Also have a look at our yoga holiday in Portugal.