Effortless Running - Masterclass

Tao of Running Fundamentals

What is this 4-week program about and what makes it unique…

Tao of Running Fundamentals ™  is a unique step-by-step and systematized program to integrate your mind and body through running! It teaches you:

  • Foundational running techniques and endurance mastery principles on how to run "effortlessly" in a natural way and avoid injuries 
  • How to practice mindfulness and other mind training techniques [e.g. mindfulness of breathing, NLP strategies, neuroscience, the science of happiness] to improve your mental & emotional well-being  
  • How to breathe to enable and reinforce a good mind-body connection and how to integrate running and mindfulness in ONE practice 
  • Change management techniques to create and reinforce new positive habits to make running stick to your life [become a real mind-body “Practice”]

What you will learn


Here is how the 4-week curriculum is structured:

Week 0 - Program Introduction And Kick-Off 

Program Introduction And Kick-Off

You will learn how this program is different than a running program and the story that led me to design it.

You will also receive some knowledge and guidance on how to use your resources at your best to make sure you will get the most of the 4-week journey.

At the end of the kick-off, you will be guided through a visualization to help you develop your "effortless runner identity blueprint" and refine your intentions and aims to start the first day of the program on the right foot!

Week 1 - Body Training Pillar [Part 1]

Body Training Pillar [Part 1]

In week 1, we will cover the details on why your body is perfectly designed to run and start building the foundations to re-learn how to run in a more “natural way”.

You will learn:

  • Why your body is designed to run and why most people have lost these natural abilities 
  • How you can re-learn your "effortless running" abilities  
  • Why your feet are a masterpiece of genius and how to make them be at the service of your body 
  • Techniques to start improving your running posture and running form to run more efficiently and avoid injuries. 

Week 2 - Body Training Pillar [Part 2] 

Body Training Pillar [Part 2]

In week 2, we will guide you with new specific techniques 1) on how to move your body efficiently from head to toes, 2) to manage your effort level when you run and 3) to make running stick to your life.

You will learn:

  • How to move different body parts to keep your body balanced between the "yin" and the "yang"
  • How to manage better your energy level during your run and unleash “healthy energy”
  • How to create space for running into your life and how to develop and maintain new habits in the long term to BECOME A RUNNER.

Week 3 - Mind Training Pillar [Static Practices]  

Mind Training Pillar [Static Practices]

In week 3, we will prepare your mind to create bonding with your body and not "fight against" your body. We will 1) Demystify mindfulness and mind training and 2) Learn specific breathing techniques to enable a better mind-body connection, the foundations for "yin running", the art of effortless running.

You will learn:

  • Why mind training is important and the benefits for your health, brain performance, and well-being [backed up by science]
  • How to apply these mind training techniques in your day to day life
  • The science of breathing and why it is important for your health, brain health and performance, and wellbeing
  • How to apply these breathing techniques in your day-to-day life.

Week 4 - Mind-Body Integration Pillar

Mind-Body Integration Pillar

In week 4, we will integrate your learning from week 3 on the mind training and the breathing techniques with the learning of week 1 and week 2 to apply them in a running context. Running will become a full mind-body practice and it will enable holistic benefits.

You will learn:

  • How to prepare your mind to connect better with your body before your run and to materialize better the outcomes you aspire to get from your run 
  • How to practice the mind training and breathing techniques during your run
  • How to connect with your environment with your senses and how to adjust how you run based on your perceptions 
  • How to continue to improve and build on this 4-week training to bring your “effortless running” skills to mastery.

Meet Stephane 

Who Designed This Unique Approach To Running 

Stephane Thiltgen is a transformational “lifestyle coach” who helps people from all walks of life find their balance through his unique holistic approach interrelating exercise (particularly running), mindfulness/mind training, the science of breathing, nutrition principles, the science of sleep, and other supporting habits: The Tao Lifestyle™.

He coaches executives and business leaders in high-pressure jobs to deal with stress. By incorporating the principles of Tao Lifestyle ™, individuals reconnect to their whole person and gain better health, fitness, balance, productivity @ work, and wellbeing. Tao Lifestyle™ emphasizes heavily on creating synergies between mind, body, and soul which come together crucially to help strike the ideal balance.

Coming from the corporate world, Stephane has a deep understanding of the many challenges one faces in everyday life. Living a wholesome life can be challenging and Stephane is living proof of how one can alter their lifestyle to strike the balance.

A certified Holistic Health Coach - trained in more than 100 nutrition theories, a certified NLP practitioner, a certified Lean Six Sigma black belt, passionate about running and endurance mastery, neuroscience, nutrition, mindfulness, sleep science, Stephane can understand the many challenges one faces. His lifelong and continuous quest to be a better version of himself led him to famous thought leaders like Robin Sharma, Eckhart Tolle, Anthony Robbins, S.N. Goenka, and many others.

He channels his deep understanding of exercise, nutrition, and meditation through his unique approach to everyday life. A popular speaker in Kuala Lumpur, Stephane is regularly called to address corporates and the staff at wellness centers. He works actively with corporates to help their staff unleash their fullest potential.

In his free time, Stephane loves running alone outdoor to connect with himself and the nature around him. Although originally from Belgium, he has made Malaysia his home for well over one decade. A passionate healthy & simple food cook, Stephane loves researching and testing new recipes. For more information on his history, background, and these detailed skills 

For more information on his history, background, and these detailed skills, see About - Meet Stephane

What Participants Say

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Jean-Philippe Garraux Referent Real Estate Group - Leader United Guidance Development Real Estate - Decathlon International

"I was under super high work pressure, my sleep was badly affected and I was consistently feeling low in energy and had difficulties concentrating.

I have always had some sports activity in my life, in my younger days, I used to play handball and do cycling at a good level and I had run a few half-marathons in the past with a very honorable performance.

But this program has not only changed my approach to running and sport in general but also my approach to my overall lifestyle. I have changed how I use my mind, how and what I eat, how I breathe during and outside my exercise. Today, I feel more relaxed and balanced. I have lost weight. My energy is higher and more stable and I’m more aware of my emotions.

I highly recommend Stephane's program to anyone who needs to find lifestyle solutions for a high-powered career life!"

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Nathalie Richez

"I thought I had signed up for a running coaching program but I received so much more than that. Stephane presents a holistic approach to improving one's lifestyle through his Tao of Running transformation.

And a transformation program it is! He does not only advise on proper running techniques, but he also offers a complete toolset to develop healthy habits with nutrition, mindfulness, etc.

The results are quick to show: I enjoy running regularly again despite previous injuries to both knees, the quality of my sleep has improved and the occurrences of my migraines have reduced significantly. Add some weight loss to that and joining Stephane's coaching has been the best investment for me last year.

I highly recommend it to anyone who wishes betterment in their lifestyle."

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Laurent Duvilier Regional Chief of Communication, Latin America - UNICEF

"This is not a new year resolution… It's a lifetime resolution!

I am 44 yo. And I didn't know how to breathe. I didn't know how to run. I didn't know how to eat. I didn't know how to be at peace with myself. Now I do.
I (re)learned it through this great program. Lasting impact on your well-being!

Good for your body, your mind, and your soul. Try it and (re)connect with your true self."

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Michaela Lakota Clinical Psychologist

"Stephane is an excellent coach. As a mental health professional his techniques – a more natural style of running, embedded in mindfulness and a modern view of nutrition – really resonated with me.

Following his techniques allowed me to find – or rather make – those much-needed breaks in my very busy days. Apart from that, he is a lovely man. I thoroughly recommend Stephane."

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Deborah Whitehead Business owner

"I had major surgery a few months before starting the Tao of Running program. I wanted to improve my techniques to be able to use running as a way to come back in better shape.

With Tao of Running, I learned the way to run without stressing my body. It has now become a habit that I practice on average 3 or 4 times a week and I feel fitter, more energized and I have started losing weight."

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Antoinr Comar Regional Head of Logistics Operations - Lazada

"When I decided to join this program, I could understand the benefits of running for physical and mental health but I was not doing it because I was finding running to be painful and not pleasant.

After this program, I am convinced that running is a natural and pleasant thing. I now find a sense of well-being and accomplishment in the activity of running.

Else, I'm still struggling practicing mindfulness but I have the feeling to be at the beginning of a mindful journey!"

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Marie-Alice Legarda Entrepreneur

“For many years, I have tried to incorporate running into my life without success. I was aware of the benefits but I was not taking any pleasure.

A few months ago, I joined a group program of the Tao of Running – 10 Week Transformation. Since then, I’m running a few times a week with great pleasure. It is now part of my lifestyle.

Stephane is a passionate and inspiring holistic coach with deep knowledge in many topics related to personal development and human sciences. He is also an active listener. Even in a group setting, he does his best to personalize his approach to the needs of each participant.”

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Christina Rosthof

"Taking part in the Tao of Running program gave me the ability to run and enjoy it. Feeling the body and liking the movement, the feeling of being in nature, etc... has been a big achievement for me.

But, what I liked the most about this program, is that it is a 10 weeks course that gives you so much knowledge that you can continue on your own. I'm grateful that Stephane has guided me through good and hard times. It is life skills and a lifelong lesson.

Today, I feel healthier, my overall well-being has improved a lot, my skin is better, I have fewer sick days, much fewer headaches and my digestive system has improved.

Thank you, Stephane! You are a wonderful mentor and a big inspiration!!"

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Nadene Tensen

“The 10-week transformation program has delivered much more than expected.


I had several “a-ha” moments over the weeks and it has provided access to a huge amount of information summarized logically, presented in a fun and user-friendly manner. It is like 3 entire courses about running, mindfulness, and nutrition and how they relate to each other rolled into one!


For example, it allowed me to change a long-held mindset of 'all or nothing'. I run now 3 or 4 times a week without strain. I have more clarity, focus and I am better able to observe my thoughts, feelings, and actions. I have also increased my ability of body awareness/sensing in the present moment.


I highly recommend this holistic and transformative program!”

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Oon Hoe Cheng Retired

" I am 72 years old and I am a long-time runner. I have run more than 20 full marathons and many more half-marathons.


Age is not a reason to stop improving and I decided to sign up for the 10-week program with an open mind to see what I could get from it.


I can definitely see a lot of benefits from this program. I was beginning to feel dejected in my recent long-distance runs. I was more enduring them and my time and speed were stagnating for a while.


The mind and body training techniques learned during this program are making me more alert, mindful, and enthusiastic in all aspects. I have also increased my running efficiency. As a result of that, I am improving again my speed. I have trimmed 30 min in my last ½ marathon compared to the recent ones. And, I still foresee some opportunities to continue improving my time and enjoying more my runs.


Thank you for your coaching, Stephane !”

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Rohit Nambiar Group CEO - Tune Protect Group

“Thanks Stephane for the support, inspiration, and coaching…
From panting at 400 meters to running my 1st 6km, then 10km, 15km, and finally a Half Marathon, it has been an amazing journey…
I could not have dreamt of this in just 4 months…

The best part is how I do not experience any pain after all the runs thanks to the preparation, training regime, and techniques imparted…. I went around Melaka the whole day after my 15km and did the same in Ipoh after my 21km… Essentially means I ran for myself and spent the rest of the day with family… This means all parties are happy!

Finally, you were not just a Running Coach. I always refer to you as a Lifestyle Coach to my friends. From nutrition to running and mental conditioning, you really supported me through this journey with the right amount of tips. Thanks a lot!“

Note: Rohit lost 19 kgs in about 8 months by combining running, mindfulness, and nutrition new habits

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Rebhia Ghezali CFO Middle East and North Africa Region - International SOS

"This program was the turning point of my life ! I highly recommend it !"

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Sharada & Kareem Qureshi

“My husband and I were struggling with our running technique for many years, despite having run a few half-marathons. The run was never really that enjoyable until we got to the finish line.

Then it all changed with Stephane. He taught us how to run in the ‘happy zone’ and as a result of this, we now really enjoy our runs. He introduced new concepts of mindfulness during running. His passion is contagious and after each class, we were all totally revved up to go running !!!

Whether you are a beginner or a pro, a runner or simply looking to make a lifestyle change, we would totally recommend you get in touch with Stephane. Totally worth it.“

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Bruno Vanhoucke Managing Director - Blowfish Pte Ltd

"The Tao of Running 10 Week Transformation Program has completely changed my running experience.

Before the program, I was applying a "no pain, no gain" approach to running. I had to force myself to run 3-5 km knowing that it was making me tired and moody. I just finished the program and now I can easily run 10 -12 km.

I can say that running helps me to rejuvenate my body and mind, to feel happier and more energized. I have also lost a few kilos in the process."

Note: Bruno lives in Singapore and has taken part in a 1 on 1 remote version of the program

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Marie Turbang

"Thanks to Stephane, I have learned what running is in essence.
His approach to connecting body and mind and his techniques have helped me to enjoy running while being in the present moment.

Running is now part of my life and I am very grateful to Stephane for this gift. Due to the distance (I am in Luxembourg), we have made the program via Skype and it has been really successful.

Stephane is a wonderful person, a great teacher, always receptive and available for any question or discussion. It has been an amazing experience for me and I recommend his programs to anyone who desires to enjoy running.

Hat's off to you, Stephane!"

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Amy Tyers

"The Tao of Running course for me did not only transform my approach to running in terms of techniques taught but also my mindset to life in general. It is truly transformational.

I have been running for years, not really knowing anything about technique and I would just go "for a run". Stephane has helped me to revisit my techniques which has made a huge difference to my runs and also made me enjoy them so much more and I have seen significant results both physically and mentally.

Stephane has been so motivating and inspirational and I would highly recommend his course as well as his services as a coach."

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Ana Alvarez Business Development Director Malaysia - Airbus

From 'I HAVE to run' to 'I WANT to run'!


"I started to run occasionally almost two years ago when I was in my early 40s and realized that some physical exercise should be good, not only for my body but also for my mind.


From a practical perspective, running was the most convenient activity as I could practice it whenever and wherever and could be easily accommodated within my existing (and busy) professional and personal life. However, unlike other types of sports which I used to practice and enjoy, running was an activity that I hated all my life. It became like a sort of a challenge: the more I run the more I hated it.


Then, I stopped for a while, but I felt guilty and restarted again, but again I stopped, restarted, stopped… Then, by coincidence, I came across Tao of Running.


Stephane is a passionate trainer and teacher. His knowledge and his background are amazingly broad and his statements and pieces of advice are deeply supported. Through his coaching sessions, I progressively started to feel what he was telling in the 'classes' was not any more theory but real.


Following Stephane's techniques and mindfulness advice I've started to run smoothly, wisely, aware of my physical sensations, then the overall benefits flew naturally.


Personally, I am feeling healthier, with more confidence as my physical condition has improved; it has also impacted positively my professional life as my levels of stress have decreased and mindfulness has helped to analyze obstacles and behaviors from a different perspective, resulting in better overall performance."

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Michael Benamar Global Segment Manager - Charles River Laboratories

"Running used to be a painful and energy-draining activity for me. Participating in the Tao of Running program helped me to commit some time/energy to do something and change the status quo.

The innovative Tao approach to running made me change gradually my perceptions and my feelings about running. My runs became more pleasant, more relaxing and my capacity to run longer distances has increased throughout the program.

Now, I do feel more motivated, healthy and I have a sense of "inner satisfaction" after each long run. Otherwise, Tao of Running provided me insights and techniques applicable in my everyday life to increase my well-being in general."

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Denis Manigart Regional Sales Manager - BS&B

"Stephane is truly passionate about running and he's contagious.
I would have never thought that I would actually "enjoy" running one day. I am 37 years old and I have done more running in the last 12 months than in the previous 36 years combined.

With the Tao of Running coaching sessions, I have learned how to run in harmony with my body and with my mind. I can now go for long runs lasting 2-3 hours and finish refreshed and energized.
Simply amazing!"

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Claire Nutgen

"Before joining the Tao of Running, I did not think I could jog for more than 5 minutes. So, I was intrigued by this 10-Week Transformation program and I decided to take part in it.

This well-researched and very informative training was extremely beneficial for me. It made me progressively change my mind about running and motivated me to practice regularly during the 10 weeks.

Having finished it, running is now part of my habits and routines and it makes me feel happier and healthier. On top of that, I have more free time as I don't have to drive anymore to any exercise classes as I was doing in the past."

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Alame Aramazani

"I took part in Tao of Running 10-week program to prepare for the running part (20 km) of a Spartan race. It gave me a totally different perspective of what running can be. What used to be a pain became a pleasure in a matter of weeks.

My old me would have been stressed out for weeks before the race but it was not the case. I was ready to enjoy the race and it is what I did whatever the obstacles that came in my way!

Additionally, I feel more relaxed and I have a better awareness of my body in my daily life.

Until today, I am amazed by this discovery and I am now considering running even longer distances.
Thank you Stephane for your secret weapon Tao of Running!"

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Elodie Pinot

"A few months ago, I was diagnosed with lung disease. I was new to running and ready to give up. But I was already addicted to this sport and I wanted to persevere.

Thanks to my meeting with Stéphane, and through the program Tao of Running, I was able to move beyond my illness... Each module of the program was a step towards my new balance... running techniques, breathing, mindfulness, serenity, acceptance, and resilience...

Today, I practice running several times a week with a lot of fun! Stephane accompanied me step by step to find my own pace, my own "running style", and I cannot thank him enough for that. Tao of Running is a fantastic program created by a fantastic coach! Thank you Stephane !"

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Carlos Mendes Senior Consultant & Business Development

" I joined the Tao program as a birthday gift for myself :D Looking for a way to better manage my personal energy and continue my performance improvement. What an experience!!! By far my best gift this year!!! Starting by a great epiphany during the program related to balancing different areas and how to manage my life's cycle using all pillars of a holistic approach - for a "work hard, party harder, and run like there is no tomorrow" kind of person this was definitely a turning point.

Then learning and practicing mindfulness has really enhanced my focus. Stephane's "field and forum" method has provided me with the foundations for a continuous improvement journey, and for an engineer/expert consultant, knowing the science related to these was definitely a plus!

The results so far are beyond expectations - running better, higher energy when it matters most and I'm now a more present person - so I definitely recommend Stephane as a coach, improving with him has been a great journey so far! "

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Loïc Martineau Entrepreneur

After 10 Week Transformation Program in 2015:

"Tao of Running is an astonishing & original approach. It is more focused on learning/experiencing feelings and understanding oneself.

Stephane is passionate. He communicates his enthusiasm in a cheerful manner that makes the coaching sessions very comfortable.

Stephane managed to create a very original program that allows people from all backgrounds to feel how running can become rewarding without pain.

This is not theory, this is a living experience combining very interesting techniques and psychological approaches to encompass sport under a new angle, to feel one's body."

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Nathalie Arbefeuille Business owner

“Go for it if you haven't tried it yet!

Stephane's intelligent and very professional coaching allowed me to overcome my stress and give me the boost I was lacking!

Excellent training for both body and mind! My husband is in it too!

In short, Stéphane deserves his excellent reputation."

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Virginie Dupuis Business owner

Virginie Dupuis

“Stephane is an incredible coach. His program is not only a method for running, but above all a holistic approach to well-being through running better, breathing better, eating better, and regaining balance to feel good.

I thought it was impossible for me to run... now I have fun running and it even solved my back problems !!! A MUST without moderation... I am addicted.

Thank you, Stephane, for sharing your passion. Best coach ever!"

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Jim Roberts Global Head, Information Security Risk Officers, Standard Chartered Bank

“Combining the lessons I learned from Stephane has allowed me to lose 20kgs and incorporate a number of healthy habits into my day.

Once I learned to run more efficiently, I was able to run daily without injury or any of the aches and pains I would usually experience, and my speed has increased. It became a habit that makes me feel good, productive, and gives me a sense of accomplishment every morning.

And the daily exercise habit combined with new nutrition/intermittent fasting habits has turned on my fat-burning engine as I would never experience before, and my resting heart rate is down to 45 from 60 before.

I have never felt better by living the Tao Lifestyle.”

Frequently Asked Questions

Question 1: How are you different than other health and performance coaches out there?

According to the Tao and other traditional wisdom and philosophies, everything is inter-connected. This is valid at a human being level as well. The way you exercise, the way you breathe, how you sleep, what and how you eat, the way you use your brain, and so on... everything is inter-related. One of the key strengths of this approach is that it helps each participant to connect the dots to balance the different pillars and avoid/reduce "internal frictions".

Guiding participants on how to create these bridges to interrelate and align the different pillars reinforces the transformation effect. Along with the program, they incrementally find in their inner resources how to balance better their life to move the needles of fitness, health, brain and health performance, and well-being in the right direction for their specific needs. 

Question 2: Is this program open to beginners in running? I am a complete novice.

Yes, this program is DESIGNED FOR BEGINNERS or for people who have some experience in running but got regularly injured or hate running and want to learn how to enjoy it.
Each participant will have a different experience related to running, meditation/mind training techniques, breathing techniques and will have different areas of focus based on that.

The aim of this program is NOT PERFORMANCE first but managing better stress, bringing more balance into your life, increasing resilience, improving health/well-being through the practice of [yin] running.

The program focuses on developing your identity and mindset as an "effortless runner", and providing the tools and techniques to better listen to the body and improve the mind-body connection.

By enjoying the practice, it motivates the practitioners to do more of it and performance becomes a natural outcome of a regular practice. Note: More advanced techniques to improve performance are not part of this foundational program.

Some participants have never run in their life and might start by mixing walking and running at the beginning. Other participants have already run and will enjoy more their runs, prevent injuries, be less tired, have more efficient running techniques.

Question 3: Can you tell me more how the program works during the 4 weeks?

The Tao of Running Fundamentals program is a 4-week program and has 3 key pillars: Body training pillar, mind training pillar, and mind-body integration pillar.
The first 2 weeks concentrate on body training, the third week on mind training, and the last week on the integration of mind and body training.

There is a daily video of 5 minutes to 20 minutes.
The first 2 videos introduce the program and make sure you are well prepared to start on the right foot and get the most of it.

After that, each of the 4 weeks is structured the same way:

  • Every 1st, 3rd, and 5th day of the week is a "Theory Day" with a video explaining the concepts, techniques, facts, and sciences to understand what to do and why to trigger the motivation of practicing
  • Every 2nd, 4th, and 6th day of the week is a "Practice Day" with a (shorter in general) videos to complement the theory and focus more on the practical details.
    Every 7th day is an "Assimilation Day" to recap the key points of the week, consolidate the learning, and introduce the following week.

 Ideally, you are invited to do the main running practice 3 (to 4) times a week during the "Practice Day" and do your best to keep a day off in between each run to recover and allow the body to adapt from your practice. But you can adjust this to make it work for you while making sure that you don't do too much [take the risk of injury] or don't do enough [slow down your progress].

You will receive workbooks [1 dedicated workbook per week], Practice audit sheets, audios to complement the videos, reinforce the learning and help create a habit of mindful running or what I call "yin running".

By the end of the program, you will have initiated the transformation and will experience already increased fitness, health, sense of balance, harmony, and well-being to motivate you to continue in this direction. It will initiate an entirely new lifestyle!

Question 4: How can you say if this program will work for me?

Stephane has iteratively built his transformative approach over more than 20 years’ personal quest to manage better his stress and anxiety, improve his resilience, health, well-being, and brain performance.

The strategies and tools are backed by science, and, Stephane has developed skills [most of them certified] in many areas of health, performance, and well-being like running, NLP, mindfulness, nutrition, endurance mastery, sleep science, the science of breathing, the science of happiness, neuroscience, change management... [his credential are in Stephane's profile].

Also, the thousands of participants to his programs or talks, and presentations and the numerous testimonials given during these last 6 years can give you a good flavor of the robustness of this program that was taught for more than 5 years face to face before being designed online

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