- by Tomasz Drybala 

28-Day Running Challenge and Course

How to use MINDFUL RUNNING and ACTIVE MEDITATION to Break The Habit of Self-Doubt, and Build Confidence in Sports, Business, Relationships and Careers.

The universities where Tom runned the workshops include:

How the challenge works

Over 4 weeks, Tom will guide you on how to use mindful running and active meditation to:

    1. Increase in the production of 'Happiness Hormones' on-demand: Dopamine, Serotonin, Endorphins and Oxytocin
    2. Lower your stress hormone levels: Cortisol

DOPAMINE - increase enjoyment and is necessary for changing bad habits.

SEROTONIN - improves willpower, motivation, and mood.

ENDORPHINS - provide pain relief and feelings of elation.

OXYTOCIN - promotes feelings of trust, love, and connection, and reduces anxiety.

CORTISOL - helps the body respond to stress.


NOREPINEPHRINE - enhances thinking, focus, and dealing with stress.

GABA - increases feelings of relaxation and reduces anxiety.

ENDOCANNABINOIDS - improve our appetite and increase feelings of peacefulness and well-being.

The challenge and course are divided into seven sections (see details down the page).

W will focus your activities on each section for three days with a one-day break in between. Lots of fun along the way and learning to break the habit of self-doubt, build confidence and resilience, lower stress levels, increase happiness and more.



  • enhanced physical and emotional well-being
  • mentally relaxed
  • decreased stress
  • more productive
  • better sleep
  • feeling more motivated
  • have more positive thoughts
  • feeling more proud of yourself
  • increased satisfaction with oneself
  • focused on the present
  • reduced negative emotions


  • decreased symptoms of both depression and anxiety
  • more in control of your life
  • increased self-esteem and self-confidence
  • sharper memory and thinking
  • increased feelings of energy
  • heaving clearer vision of future
  • stronger resilience
  • increased self-awareness
  • increased imagination and creativity
  • increased patience and tolerance

This course is different from the typical listening and learning course, this is about taking action and making change.

The simplest definition of mindful running is to mentally connect with our body as we run. We can practice this technique in many different ways, the main idea is to get rid of distractions while running and concentrate on how we are feeling.

To purposefully and consciously use running as a form of active meditation we have to decide why we are going to run, what is the purpose of running today, and let our focus and relaxation balance each other. Then we release tension, negative thoughts and feelings through the automatic writing exercises.

Do you accept the challenge?

  • 4-Week course with science-based steps
  • 28-Day running training plan (Three training levels: Beginner, Intermediate & Advanced)
  • 1-year access. Join once, and repeat as often as you want
  • Free all future upgrades
  • 32 Video lectures
  • Workbook
  • Limited Time Discount. You can join today for a special discount over regular pricing
  • 100% satisfaction guarantee. Try it for 14 Days Risk-Free

Do you accept the challenge?

Was £198, NOW £99 (50% OFF)

What do you get in the challenge

Trusted by 2,000+ students


Course Introduction


Lecture 1. The Science Of Happiness. How To Live Your Best Life

The search for happiness is your key to greater success. Do you know what makes you happy and how to get more of it? Most of us have no idea what drives our internal joy triggers. In this course, you will learn that happiness is concrete and achievable. More importantly, happiness has tremendous benefits for every area of our life.

Lecture 2. Psychological Benefits Of Running And How It Affects Our Brain

Scientists are showing that the runner’s high and the yogi’s tranquillity have profound effects on the brain. Research shows that running improves blood flow to the brain and its function, sharpens learning skills, relieves stress, easing symptoms of depression and anxiety, and keep our memory sharp. There’s no shortage of mental benefits of running.

Lecture 3. How To Use Running To Create Feeling Of Happiness

Happiness is a journey, not a destination! Happiness is also a choice! It is an inner state, not an external state. Happiness is a habit, a state of mind, and the decision. Happiness doesn't depend on our car, our house, or anything in the outside world. We can be happy right here, right now!

Lecture 4. Running As A Form Of Meditation

Research has shown that consistent practice of mindfulness meditation can help reduce anxiety, depression, stress, and pain. While many runners say that mere running can be meditative if you use its mindfulness aspect, the benefits can be even more pronounced.

Lecture 5. 28-Day Running Plan. Three Levels: Beginner, Intermediate And Advanced

A 28-day running plan designed to help you break the habit of self-doubt, and build confidence in sports, business, relationships and careers.


Lecture 6. Rewrite Your Story. Who Do You Want To Become?

Knowing where we want to end up prompts us to think about the steps we need to take to get there. By working backwards, we can evaluate all aspects of the achievements process to ensure a project’s success.

Lecture 7. Identity-Based Habits. How To Actually Stick To Goals

The key to building lasting habits is to focus on creating a new identity first. Our current behaviour is simply a reflection of our current identity. What we are doing now is a mirror image of the type of person we think we are (consciously or subconsciously). To change our behaviour for good, we need to start believing in new things about ourselves. We need to build identity-based habits.

Lecture 8. Breaking The Cycle And Rebuilding Habits

We all have many deeply hidden thought patterns that affect our lives. But we can change any habit and break any negative thought patterns if we are consistent enough. To change the way we think and behave, we need to start with a cycle shift.

Lecture 9. Goal Settings. Small Steps Creates Massive Results

Big goals are more burdensome than motivational; they require daunting effort to accomplish and sustain in our busy lives. Failure to achieve a good cause creates a negative spiral of discouragement that holds back future actions. Instead of going forward, we go back. It’s great to dream big, but the way to achieve big is to start small, through micro habits.

Lecture 10. Self-Discipline And Commitment. How To Use Running To Create Our Life

How we think and how we feel directly impact how the body reacts, and all three influence how we behave and what actions we take. This is how thoughts create reality. It’s in the way we behave and act that we define who we are and what we experience in life.


Lecture 11. The Truth About Self-Confidence

Confidence is a skill that we can learn. This is not a personality trait. We gain confidence with an action loop. When we try something new, we either succeed or survive. Both success and failure show us how to develop self-confidence.

Lecture 12. How To Develop Self-Confidence

Self-esteem is essential for success. It gives us the confidence to set big, challenging goals and the belief to pursue them. We cannot change our lives and become more confident by only thinking positively. The only way to build confidence is to take action and prove to yourself that you are someone who can achieve your goals.

Lecture 13. What Is Self-Doubt And Its Symptoms

Self-doubt causes us to underestimate ourselves and negatively affects our life and career. There are psychological mechanisms self-doubters use to uphold and perpetuate their unhealthy attitude toward themselves. But self-doubt is a learned behaviour and can be changed.

Lecture 14. Hesitation - Why We Do It And How It Can Influence Our Lives

To hesitate means to start questioning our actions. When we hesitate, we seek validation, but validation only comes when we act.


Lecture 15. Reframing To Change The Perspective. The Habit Of Perseverance And Patience

Perseverance is more important than talent, intelligence, and strategy. There is great virtue in never giving up. When life doesn’t go according to plan, we have to keep moving forward, no matter how small our steps are. The top two habits that will decide between success and failure, between real change and staying in the same place are patience and perseverance.

Lecture 16. The Neuroscience Of Perseverance. How Dopamine Reinforces The Habit Of Perseverance

Scientists have identified higher levels of dopamine - also known as the "reward molecule" - as being associated with the formation of lifelong habits such as perseverance.

Lecture 17. Building Perseverance Through Running And Establishing The Success Criteria

Determination is linked to a specific goal. The psychological process is one of setting a goal and persisting through difficulty and potential discomfort (physical or mental) to achieve it. This is satisfaction.

Lecture 18. Releasing Thoughts And Feelings Through Running And Automatic Writing

Improving self-esteem is a key psychological benefit of regular running and automatic writing. When we exercise, our body releases chemicals called endorphins. These endorphins interact with receptors in the brain that reduce the sensation of pain. Endorphins also trigger a positive feeling in the body, similar to that of morphine. When we write we release our thought feelings.


Lecture 19. What's Holding You Back From Achieving Success?

If we can identify the reasons why we are being held back from achieving our goals, we can change the way we approach them. This is the first step to become the person who sees the opportunity, focusing not on what might go wrong, but what might go right.

Lecture 20. How Generational Patterns Affect Our Lives And Careers

When we consider the traits passed on by a family tree, we can think of big, beautiful blue eyes, or a natural talent for singing. Unfortunately, it's not just positive and influential habits or traits that can be passed down from generation to generation - as are traumatic experiences or relationship patterns that we are likely blind to.

Lecture 21. How Childhood Experiences Lead Us To Create Self-Imposed Barriers

What stands in the way of many people’s success isn't a lack of money or opportunities. Sometimes, our most significant roadblock to success is that familiar face looking back at us through the mirror. Self-imposed barriers and self-sabotage is awakened by our subconscious, but it wasn’t created by us. It was created from an experience or an event in our life that impacted us in a major way.

Lecture 22. How Society Is Weakening Our Personal Power - And What We Can Do To Restore The Glow

Discover the surprising ways we are being emotionally and spiritually repressed, and how to break free from the culture scape so the only calling we ever surrender to is our own.


Lecture 23. Self Talk: How The Story We Tell Ourselves Shapes Our Life

From the time we ware born, we receive messages from parents, teachers, and society. These messages or beliefs shaped our ideas about the world and our role in it. While we may think they are relatively harmless, at a closer glance, these messages have subconsciously been affecting our behaviours at every step of life.

Lecture 24. How Athletes Can Develop Self-Awareness

Self-awareness can help us build confidence and self-esteem, take more responsibility for our actions, and make better decisions. As such, self-awareness is essential not only for athletic success, but also in many other aspects of life, including school, work, and family.

Lecture 25. Deep Dive Into Self-Care, Courage And Self-Acceptance

True self-acceptance comes from a willingness to experience and explore feelings and emotions without denial or avoidance. Learning to practice self-acceptance can inspire more happiness, peacefulness, and well-being in our life. It can also provide a solid foundation on which we can learn and grow as a person; which links to courage.

Lecture 26. Recognizing And Understanding Triggers And Patterns

One of the many wonders of the brain is how it masterfully rationalizes behaviour. Something happens, we react, and then the brain immediately comes up with a reason for our reaction that seems to justify our behaviour, even if the reason doesn't make sense.


Lecture 27. Maximize What Makes You Happy, And Take Advantage Of Positive Experiences

Most people yearn for a deeper connection with others and desire to live a life that represents a full expression of themselves, but it takes training and practice to reach our best potential.

Lecture 28. Purpose Project: How To Live A Purpose-Driven Life

All successful people have a clear vision of who they want to be and how they intend to get there. This way, we can begin to lead a fulfilling, purpose-driven life.

Lecture 29. What Happens When We Tell Our Truth?

Walking through the process of identifying your story and how best to tell it. Understanding the difference between telling what happened and exploring your journey.

Lecture 30. Steps To Achieving Your Best Decade

Guide through setting long term goals and crafting step-by-step plans for achieving them.

Lecture 31. Creating Implementation Plan

By the end of this course, you will have a clear plan that motivates and inspires you to make the changes and delivers the results you’ve always wanted.

Lecture 32. What You Gain From This Course

Main lessons of this course


Tomasz Drybala is an ultra-endurance athlete and explorer, keynote and motivational speaker, writer and ambassador. Tom has over 23 years of professional experience as an entrepreneur and in senior management positions. His most significant ultra-running challenges are making five million steps in 101 days and running unsupported 7,000 miles through Asia. 

Tom's corporate and university coaching programmes and workshops have attracted thousands of students; gaining excellent feedback from professors, university presidents, students, employees and business leaders.

Tom is working with people across all walks of life, helping them to break the habit of self-doubt, build resilience and confidence, and create the lifestyle they want and deserve.

One of the most common issues people face is the belief that they are not enough. For this reason; Tom created this challenge to help everyone break their self-doubt, negative thoughts, build self-confidence and finally experience the success, and wealth they deserve.

As seen on

What Professors And University Presidents Say About Tomasz Drybala

Prof. Plaiwan Sutthanon, PhD

- Faculty of Allied Health Sciences, Thammasat University

"Your expertise contributes greatly to the Department of Sports Science and Sports Faculty of Allied Health Sciences, Thammasat University. We are looking forward to continuing cooperatively with you in the future."

Prof. Dr Kanchana Ngourungsi

- President of Naresuan University

"Your topic was of great interest to our students, and many expressed their appreciations for such study and career-related information. The information you shared, as well as your experience and success, positively encourage our young undergraduates to set goals for their lives."

Dr Pranomporn Pochanasomburana

- Education College of Sport Science and Technology, Mahidol University

"On behalf of Mahidol University, I would like to thank you for your very inspiration and worthwhile talk "DistruptiveLif," which took place at College of Sports Science and Technology Mahidol University"

What Other Students Say About Tom’s Programs

Chiratsaran Apsornsereechi

"I always thought that I was the only one dealing with these negative thoughts and behaviours. I never talk to anyone about it. I love the way Tom easily explains where these thoughts and behaviours may come from. I was relieved to learn that there is nothing wrong with me and that I can learn to change it."

Monica S.

"In-depth and great workshops on how to stop self-sabotaging my life. Lot's of useful tips to change behaviours and build new habits. Full of practical information and action steps."

Greg Kuzniak

"His own shared experiences and approaches are inspiring. I have really gotten a lot out of this. Honest and straight forward approach."

Tanya Malic

"Tom's workshop gave me the insight to free my life in areas that made me feel inadequate and useless. Tips on how childhood experiences affect our lives and how to overcome them opened my eyes to problems in my life I didn't know about."

Annya G

"Tom's workshop at our university touches everyone. He puts principles into the place that you can draw on. Very helpful, encouraging and empowering."

Sam Mirt

"His coaching program changed my life. Understanding how the brain works and how to implement new habits makes it easier to break old negative patterns that I don't want."

Don’t Decide Now — Try It For

14 Days Risk Free

If you don't see a significant difference in the way you think, feel, and the rest of your life in the next 14 days after joining and starting the challenge, you'll receive a full 100% refund for the challenge cost.

Frequently Asked Questions

How long will it take to get results?

This challenge gets its first results within days. You will see immediate results that you can quantify and replicate in many aspects of your life. If you honestly go through all the exercises and apply all the techniques in this program, it will take couple of weeks for you to discover and begin to overcoming self-doubt, negative thoughts and feel more confident.

How much time do I need to commit?

You only need around 2-3 hours per week to watch the videos and for writing and thinking exercises + a time that you spend on running. That depends on your training program: beginner, intermediate, or advanced (starting from 30 minutes running daily).

Challenging myself means getting out of the comfort zone which can make me feel uncomfortable. What if that's not for me, and I don't like it?

Change, confrontation and crossing one's boundaries cause discomfort for all of us. It may seem scary at first, but the reward when you pass this challenge through will free you from self-doubt and negative thoughts and behaviours. Feeling stuck and uncomfortable during this transformation is absolutely normal. It happens to all of us. This is temporary and will pass. This is a great sign that good work is already happening. When you have honestly gone through all the exercises and applied all the techniques in this program, you will adapt to change faster.

Can I complete the program at my own pace?

Challenge is designed to set small daily goals and aim for daily consistency rather than doing it once a week, but it’s perfectly fine to also go through all lectures and exercises at your own pace. Scientific data suggest that frequency is the most important. However, if you get busy on some days, it’s okay to pick up where you left off. What’s most important is your commitment and consistency in completing the entire process.

What qualifies Tom to teach me how to break self-doubt, and build self-confidence?

Tom has helped thousands of people through his university and corporate coaching programs and workshops and serving as an ambassador for the WAVE Trust charity. He is an ultra-endurance athlete and explorer who exceeds own limits in his extreme challenges; completing five million steps in 101 days, and running 7,000 miles unsupported through Asia. Tom's corporate and university coaching programmes and workshops have attracted thousands of students; gaining excellent feedback from professors, university presidents, students, employees and business leaders. Tom is working with people across all walks of life, helping them to break the habit of self-doubt, build resilience and confidence, and create the lifestyle they want and deserve.

  • 4-Week course with science-based steps
  • 28-Day running training plan (Three training levels: Beginner, Intermediate & Advanced)
  • 1-year access. Join once, and repeat as often as you want
  • Free all future upgrades
  • 32 Video lectures
  • Workbook
  • Limited Time Discount. You can join today for a special discount over regular pricing
  • 100% satisfaction guarantee. Try it for 14 Days Risk-Free

Do you accept the challenge?

Was £198, NOW £99 (50% OFF)

What do you get in the challenge

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