Greater Running Enjoyment

High-Performance Mindfulness

Mindful Running And Flow Mastery (MRAFM) Training

Mindful Running And Flow Mastery (MRAFM) Training is an 8-week program teaching you simple but powerful techniques to train your mind to stay in the present moment and harness the power of flow state, live and work in The Zone, and unlock focus, creativity and joy.

By definition, mindfulness is about endorsing the present moment awareness of the body, mind, spirit and surroundings in a nonjudgmental way.

Mindful running is a form of active meditation that trains your mind to exist in the present moment with greater awareness as you run. Simply noticing your thoughts and emotions will almost immediately lead to the natural relaxation of your body and mind.

Through simple mindful running techniques, you can train your mind and body to stabilise your attention and increase your ability to regulate your emotions by being in the present moment.

Over time, the mind adjusts and stabilises itself, and we become more focused and aware.

Whether you are a newbie or veteran marathoner, mindful running and active meditation will allow you to notice when you operate on autopilot and get carried away by your thoughts and emotions.

We'll define mindfulness on a level of simplicity that you've probably never encountered before. Then we will teach you many approaches to improving mindfulness.


Tom's practice of using mindful running and active meditation to get into the flow and unlock focus, creativity and joy in the workplace and everyday life, caught the attention of leading scientists at the University of Westminster, who are now conducting 3-year research. This project led by Dr Sanjoy Deb will be a first of its kind research project using the latest scientifically proven advanced research methods and technologies. Read more here.

What does it mean to be in the flow?

Flow is defined as an optimal state of consciousness where you feel your best and perform your best.

Positive psychology often points to flow as one of the foundational principles of a happy life. The Flow experience is autotelic, meaning what you do is a reward in itself. That is why flow is associated with greater running enjoyment.

When fully immersing in the synchronicity of movements, your working muscles do not hurt, you do not worry about the numbers on the clock, and you are not distracted by intrusive thoughts.

Anyone on earth can access the state of flow.

In Mindful Running And Flow Mastery Training, we will teach you how to consistently, purposefully, and on-demand introduce flow to running, workplace and everyday life.


An approachable and authoritative guide designed to increase self-awareness, develop concentration, improve endurance and massively amplify skills such as pattern recognition and information processing.

Skills to recognise a flow state and how to trigger it consistently, along with a science-based roadmap to deploy these triggers to produce more flow.

Techniques to optimize your positive emotions, relieve stress, overcome anxiety and overwhelm and unlock hyper-focus, creativity, productivity, confidence and joy.

The framework to self-regulate and self-optimise to face life's challenges with greater ease, and frequently create optimal performance and enhance critical thinking and decision making.


Community and


Daily Content and


Imagine being plugged into a community of peak performers who provide you with accountability, support and feedback. As a member of our community, you will have first-hand access to our live events across the globe.

Over eight weeks, you’ll master the science-based strategies for achieving peak performance in sport, workplace and life. Our framework will help you produce real results fast and spend your entire day in the flow!



Week 1

How to Practice Mindfulness While Running.

Here you will learn how to make your biology work for you, not against you. This week you will start building a mindful foundation by mastering mindful running and active meditation habits to ground your emotions, increase self-awareness, and feel natural, joyful and at ease.

What you will learn:

  • Simple but powerful mindful exercises to train your mind to stay in the present moment while running and in everyday life.
  • Switch from thinking to sensing mode and noticing without judgments or expectations.
  • Exercises to scan your environment, body, mind and emotions to ground yourself in the awareness of the present moment.
  • Techniques to hold into the present moment to create space in your mind and improve emotional regulation.

Week 3

Cultivate a more compassionate, gentle and accepting relationship with yourself and learn to let go.

Here you will learn to build a path towards greater focus, ease, and intrinsic joy. You will practice harbouring a mindset of acceptance, letting go of thoughts, feelings and emotions and allowing yourself to heal and move on.

What you will learn:

  • Accept discomfort and fatigue, and cope with stress and anxiety to build resilience and a calm and highly energetic body and mind.
  • Reduce self-judgment and self-criticism, practice psychological flexibility, and cultivate self-compassion and gratitude.
  • Hold into the present moment and develop process focused attitude to create space in your mind and improve emotional regulation.
  • Use pattern recognition exercises to train your mind to look for patterns of happiness.

Week 2

Detachment and creating a healing environment through mindful movement.

Here you will learn about the connections between body, mind and spirit and the therapeutic benefits of practising mindful movement. This week you will begin to discover what is holding you back and blocking you from achieving flow. You will learn step-by-step powerful and engaging techniques for confronting thoughts, feelings and emotions through body movement.

What you will learn:

  • Use your body movement to understand, regulate, and recover what is happening inside you emotionally.
  • Ease the symptoms of low mood, anxiety, stress or depression, and take charge of your situation and create space to address what is happening to you on a deeper level.
  • Deal with mental fatigue caused by anger and frustration.
  • Notice the tone and content of your inner dialogue during decision making and value your right to make a choice.

Week 4

Develop reward-based intrinsic motivation and boost self-confidence through curiosity to build unshakable focus.

Here you will learn how to enhance your ability to stay focused on the task and emphasise process over results. You will discover your purpose and practise developing curiosity and implement flow-based solutions to the goal set.

What you will learn:

  • Discover purpose and connection, and develop curiosity around your daily activities to build harmonious passion and achieve greater life enjoyment.
  • Balance your work and playtime and build running as a source of fun and enjoyment.
  • Determine three-level, flow friendly goals and develop a balance between the challenge at hand and your skills to achieve optimal performance.
  • Block out external distractions, maintain engagement, build self-confidence and move from fears to being bold, stronger and more courageous.


Week 5

Pursuing a chosen and worthwhile task that challenges us mentally, or physically, or both.

Here you will learn about the flow state, which is the feeling of being completely present and immersed in the constant forward movement. It's not about getting lost in the run, but about being so hyper-focused that nothing else matters but the task ahead.

What you will learn:

  • Using your focus on your body, mind and environment while running to get in a state of flow.
  • Flow-state neurochemical reactions and their impact on motivation, learning and creativity.
  • Building long-lasting happiness through authentically engaging body and mind in a challenging pursuit, achieving personal growth and experiencing a sense of purpose.
  • How to improve your performance by touching "embodied cognition." So you realise that our entire body contributes to the nature of our thinking, not only the brain. 

Week 7

Mastering the four stages of the flow cycle.

Here you will learn that flow is a four-stage cycle, and each stage is backed by different and precise changes in how the brain functions. You must go through each stage of the cycle before you can move on to the next.

What you will learn:

  • Stage one: Struggle. Optimal performance starts with maximum frustration. While the flow is amazingly high, it can start from a deep low.
  • Stage two: Release. In the first stage, the prefrontal cortex is hyperactive. In a release, we want to relax and let go. The goal is to take your mind off the problem.
  • Stage three: Flow. In the third stage of the cycle, we come to the very state of flow. The easiest way to stay there is to avoid the dreaded flow blockages.
  • Stage Four: Recovery. Flow is a high energy state. But what goes up must come down. Therefore, there is a regeneration phase at the other end of the flow.

Week 6

Flow and its triggers and blockers.

Here you will learn a deep science about what triggers and blocks the flow state. Along with a roadmap for implementing these triggers and how to use them each day to consistently drive yourself into insanely deep, long states of flow.

What you will learn:

  • Simplified and actionable checklist of the most common peak performance blockers.
  • Achieving a balance between the challenge of the activity and the skill of the performer.
  • Unlocking pristine clarity on where you want to go and setting up flow triggering goals.
  • The components you need to build a flow-optimal working environment.

Week 8

Building a high flow lifestyle.

By now, you will have a lot of peak performance tools. In our final week of this training, we integrate it all so that you can start living at the upper end of your potential. All the time.

What you will learn:

  • Discover your most hidden strengths so you can start building your work and life around them. The result will be more fun, more flow and a lot more success.
  • Understanding your unique biorhythms so you can surf the waves of your energy day-to-day. When you work, it is more important than how much you work.
  • Setting boundaries to protect your time, energy and attention.
  • Four steps to gather feedback constantly so you can become better, and why you need it.
  • Plus, the entire MRAFM Training, reduced to one simple checklist that you can monitor every day and week to make sure you are on the right track.


Tomasz Drybala
Host, Flow & Mindful Running Teacher

Tomasz Drybala
Host, Flow & Mindful Running Teacher

"I run neuroscience-based program teaching individuals and organisations how to use mindful running and active meditation to harness the power of flow state, live and work in The Zone, and unlock focus, creativity and joy. I'm a Keynote Speaker, Mindful Running and Active Meditation Teacher, Flow Coach, and Extreme Runner. To date, my ultra-running challenges consist of five million steps in 101 days and running 11,000 km through Asia. In 2022, I begin running 40,075 km, which is the circumference of Earth."

Richmond Stace
The Pain Coach, Physiotherapist

Richmond Stace

Pain Specialist, The Pain Coach, Physiotherapist

Richmond Stace MCSP MSc (Pain) BSc (Hons) is a Chartered Physiotherapist registered with the Health Professions Council. He helps people who are suffering persistent pain and injury succeed in shaping a positive future. Richmond's background and training as a registered general nurse, in rehabilitation, sports science, physiotherapy, pain science and coaching has evolved into pain coaching. This is a comprehensive approach to guiding and encouraging people to achieve success in their lives.

Shifu Shi Heng Dao

QI Gong Teacher

Shifu Shi Heng Dao

QI Gong Teacher

"Heng Dao has developed a practice taking in a number of traditional martial and spiritual disciplines. He calls this training Body Dao. The practice of these traditional arts is much more than just physical exercise or combat. With regular practice, students develop endurance, confidence, mental toughness, inner calm and self-mastery. At times the training can push you to your personal limits but always with compassion and in the spirit of personal achievement."

James Beckinsale
Peak Performance Coach

James Beckinsale
Peak Performance Coach

"I have been coaching endurance for over 25 years and had athletes at the last three Olympics. After looking at the studies done on mindfulness at the University of San Diego, I jumped on a plane and headed out to learn about the mPEAK course. I see mindfulness as the final piece of the coaching jigsaw, ‘Jedi training for endurance’!"

Kasia Mikolajczyk
Holistic Healer

Kasia Mikolajczyk
Holistic Healer

I am a Holistic Healer and Ritual Master, trained in the ancient wisdom of human progression. From a very early age, I knew I wanted to make a positive change and bring peace to the world. As a Max Meditation system teacher and Yoga instructor, I invite others to explore the benefits of Connection, Oneness, and Peace available to all. Through a combination of ancient spiritual practices and modern-day therapeutic techniques, I create a space of growth and healing.

David Pearce
Yoga Instructor

David Pearce
Yoga Instructor

"I am an Awareness Architect, helping humans navigate back to balance, moving suffering into divinity, and becoming Everyday Ecstasy. I combine my knowledge from the various yoga and movement styles I've trained in, and the qualifications in massage therapy and hypnotherapy, to create a practice that encompasses body, breath, and meditation to focus the mind, inviting the practitioner to become fully present in the moment."

Dr Sanjoy Deb


Dr Sanjoy Deb


Dr Sanjoy Deb is a lecturer in Sport and Exercise Nutrition at the University of Westminster. Dr Deb has an array of applied experiences as a physiologist and performance nutritionist during his time working with elite/professional athletes from football, rugby and athletics. His main interest is working with ultra-endurance athletes to complete extreme challenges using contemporary nutritional science techniques.

Kate Hughes
Meditation Teacher

Kate Hughes
Meditation Teacher

"I have completed a 100-hour Transformational Meditation Teacher Training and 55 hour Breath Work Teacher Training both accredited by Yoga Alliance Professionals and a 100-hour Mindfulness Teacher Training with Zenways. I teach mindfulness and meditation techniques that are accessible to all, regardless of personal background, experience, occupation or faith."

Simone Salvatici

Sound Therapist

Simone Salvatici

Sound Therapist

"I'm a fully qualified Sound Therapist, Musician and Composer. I specialize in the therapeutic use of Gongs, Himalayan bowls, Crystal bowls and Tuning Forks. I studied under masters of the craft such as Grand Gong Master Don Conreaux, Yoga-acharya M.D Satyananda and at several prestigious academy programs, including The British Academy of Sound Therapy."

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Is the training online?

Yes, this training is fully digitally delivered. That means you can access it from anywhere, anytime and at your pace.

How long will it take to get results?

This training can deliver results fast. If you follow the steps, you will notice a difference after the first 2-3 sessions. It's highly possible to see quick results that can be quantified.

How does this approach compare to other present-moment awareness and flow boosting practices like traditional meditation or breathing exercises?

Tom's approach to optimal focus and flow is based on leading-edge neuroscience and psychology. You'll find a variety of tools for shifting your inner programming, upgrading your daily habits and routines, and re-framing your brain's responses. This training tool-set beautifully complements other practices like seating meditation - and will most likely reward you with even better results, as your brain becomes more and more resilient to distractions and worries over time.

Can I complete the program at my own pace?

A Quest is designed to be experienced through daily micro-learning, but it’s perfectly fine to also study the curriculum at your own pace. And yes, 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.

How do I access my training content?

All training takes place through our world-class learning management system. This means you start your training session from the top, and everything from coaching sessions to videos to exercises is laid out just for you. Without looking for links and wasting time!

How much time do I need to commit?

There's no need to put in endless hours of work. All it takes is around 20 minutes per day to watch the videos. You can implement all exercises into your regular running activities.

Will this training have a permanent impact on my life?

Yes! If you complete the entire program and honestly practice all exercises. Tom's tools and techniques are designed to trigger a permanent shift in your inner programming, including your autopilot responses to distractions, overwhelm, stress and anxiousness. The result is a lifelong upgrade in your ability to focus, prioritise, and concentrate on the tasks, goals, and people that matter most to you. Even if the world around you is in chaos.

What happens if it's not for me?

We want you to feel secure and confident, that's why we offer free training first. Should you find that the program isn't for you, simply stop using it. We're sure, however, that you will be satisfied with the results this training delivers - hundreds of people have tried Tom's programs and loved them, and we're certain you will feel the same.