Mindful Runner

I'd love to hear from you. Send me a textFred Richardson returns to the Mac Mac 200 for his third—and most grounded—attempt yet. In this deeply honest episode, Fred reflects on what it means to come back after setbacks, why this race keeps calling him, and how his relationship with the land has shifted over time.You'll hear:The story behind Fred's previous attempts (290 km and 65 km)What changed in his mindset and approach this yearWhy Mac Mac is more than a race — and not a battle to be wonHow experience, presence, and humility shape the long game in ultra trail runningThis is the first in our Mac Mac interview series, featuring runners and coaches taking on one of South Africa's toughest endurance events.

I'd love to hear from you. Send me a textIn this full-length episode of Mindful Runner, Fred hosts a live webinar with ultra-runner and Precision Nutrition athlete Mari Marincowitz to unpack one of the most critical — and sometimes overlooked — aspects of endurance running: fueling on long efforts.You'll learn:What “good fueling” actually means: tailored intake based on effort and durationHow much to consume per hour to stay energized without overwhelming your gut  Why practice matters: gut training is just as essential as physical training  Smart use of real food vs sports gels, especially during multi-hour efforts  Electrolyte and hydration strategies to support fueling and avoid common pitfalls  What to do if things go wrong mid-race — and how to adapt on the flyMindset tools for staying calm and responsive when fueling challenges ariseWhether you're prepping for your first ultra or refining your 100‑mile strategy, this episode delivers practical tips, science-driven insight, and race-tested wisdom to help you fuel smarter — and finish stronger. Check out our website at https://www.mindfulrunner.co.zaSupport the showVisit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.

I'd love to hear from you. Send me a textIn this episode, Lodelia Kombrink shares her incredible journey of running the George Mutt 100-mile race, where she faced significant challenges, including a severe tummy bug just before the race. With the support of her husband Divan and coach Anja, Lodelia navigated through physical and mental obstacles, particularly during the pivotal Cradock Pass. The conversation highlights the importance of mental preparation, nutrition strategies, and the emotional support from the community. Lidia's story is one of resilience, determination, and the power of personal goals in achieving success. Check out our website at https://www.mindfulrunner.co.zaSupport the showVisit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.

I'd love to hear from you. Send me a textRecorded live during a webinar with race director Sian O'Keefe we cover all aspects of what to expect from the race and how to prepare for it.In this episode we get into the details on heat management. What the aid stations will be supplying, heat management strategy and pace adjustments for the heat Check out our website at https://www.mindfulrunner.co.zaSupport the showVisit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.

I'd love to hear from you. Send me a textRecorded during a live webinar with race director Sian O'Keefe. This is part One of what can only be described as the ultimate Addo trail race preparation guide.We talk terrain, pacing strategies, aid station management and the Addo heat. Check out our website at https://www.mindfulrunner.co.zaSupport the showVisit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.

I'd love to hear from you. Send me a textRunning is more than just putting one foot in front of the other—it's about understanding how to train smarter, not harder. In this episode, we dive deep into the four key running metrics—Heart Rate, Pace, Power, and RPE (Rate of Perceived Exertion)—to help you optimize performance and build a stronger, more mindful running practice.✅ Why Heart Rate Matters and how to use training zones effectively.✅ Pace: A Relative Indicator and when not to rely on it.✅ The Power of Power—why it's becoming a game-changer for trail and ultra-runners.✅ RPE: The Human Touch—how to fine-tune effort using your own perceptions.✅ Integrating the Metrics—how to use them together to train with precision.

I'd love to hear from you. Send me a textFinding Meaning Beyond the MilesThe deeper “why” of running: exploring personal motivations and goals.The connection between running, mindfulness, and spiritual practice.How trail running fosters a connection to nature and community.A recording of a recent webinar Check out our website at https://www.mindfulrunner.co.zaSupport the showVisit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.

I'd love to hear from you. Send me a textA short introduction to Nutrition for Ultra Runners with running coach and sports nutritionist Debbie van der Linde of Mindful Runner Check out our website at https://www.mindfulrunner.co.zaSupport the showVisit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.

In this exciting episode, Debbie van der Linde chats with Terence Vrugtman, the new owner of the Karkloof Trail Series, a much-loved trail running event based in the mesmerizing Karkloof valley of South Africa. An experienced adventurer, photographer, and outdoor business opportunist, Terence is no stranger to the captivating world of trail running.Join us as we delve into his vision for the Karkloof Trail Series and discuss the future direction of the event under his leadership. Learn about Terence's own journey with Karkloof, from his first encounter at the 2017 training camp to becoming the event's owner. With his rich background in outdoor and adventure events, Terence brings a unique perspective to the Karkloof Trail Series. What changes can runners expect? How will Terence's passion for outdoor adventure and storytelling shape this iconic event? Tune in to "Trailblazing Karkloof: Terence's Take" to discover the exciting journey ahead for the Karkloof Trail Series.Whether you're an aspiring trail runner, a seasoned participant of the Karkloof Trail Series, or just someone intrigued by stories of passion and dedication, this podcast episode is for you! So, don't wait, press play and immerse yourself in the vibrant world of trail running under the new stewardship of Terence Vrugtman.You can see the interview on YouTube here -> https://youtu.be/Rt41d8vVd20 Check out our website at https://www.mindfulrunner.co.zaSupport the showVisit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.

In this thrilling episode, we sit down with the remarkable South African ultra-runner, Marius van Rensburg, better known as Miler Marius. As the winner of the Mac Mac 200-miler and the Tankwa 200-miler, and the first to complete AMUK in South Africa, Miler Marius is the epitome of endurance and passion.Join us as we explore his motivation, mental preparation strategies, and wild plans for May 2023: running three 100-milers and one 200-miler in just one month! This unforgettable conversation offers insights into the incredible world of ultra-running and the unstoppable spirit of Miler Marius. Don't miss this captivating episode that's sure to inspire and ignite your own passion for pushing past limits! Check out our website at https://www.mindfulrunner.co.zaSupport the showVisit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.

The Drakensberg Grand Traverse is a 210km self supported, self navigated mountain race that follows the border between South Africa and Lesotho. Most of the race is above  3000 ASL with the runners frequently going higher than 3300 m to reach the check points on the route.In this episode I talk with the inaugural  DGT winners Matt Bouch and Colin van Der Berg about their experience.You can find Matt on Instagram @mattbouchphoto and Colin at @muggyicegoatCheck out the other DGT episodes on Mindful Runner to get more information on this fascinating race. Check out our website at https://www.mindfulrunner.co.zaSupport the show

In this podcast we talk with Lodelia Oosthuizen. A South African Ultra trail runner who is on the rise. A motor accident resulted in surgery to her neck  and spinal fusions. Her doctor told her she'd never run again.She shares nuggets of wisdom on mental resilience, managing career and running, what running means to her. She is the winner of the Addo 100 Miler and is a name to watch out for on the ultra trail scene.To follow Lodelia you can find her at oosi_l on Instagram Check out our website at https://www.mindfulrunner.co.zaSupport the show

Training with power meters has come of age in running. This episode covers the basics of what they are, why they're essential to anyone looking to improve and how to use them to fine tune your training.  Check out our website at https://www.mindfulrunner.co.zaSupport the show

In this episode I talk with Graham Bird who is one of the two organisers of the Drakensberg Grand Traverse race. Graham talks about the vent, what it means to him personally and what it will come to mean to the communities it touches.This race is set to be an iconic run on the world calendar. Don't miss this episode.The race website is at www.dgtrun.co.za Check out our website at https://www.mindfulrunner.co.zaSupport the show (https://paypal.me/mindfulrunner)

Armand Du Plessis has run in big mountains and ultra races all over the planet. His solo run on the DGT was on the spur of a moment. This is a warm and often amusing account from a man who loves to adventure.  Check out our website at https://www.mindfulrunner.co.zaSupport the show (https://paypal.me/mindfulrunner)

Linda Doke and Ryno Griesel hold the record for the fastest time by a mixed pair on the DGT FKT. Linda's depth and breadth of experience is unsurpassed. In this episode she share with us what makes a partnership work, what to pack, what to eat and some fascinating anectdotes on her own record breaking run.Linda is the owner and founder of Rock Hopping Trail an online coaching business. website :  www.rockhopingtrail.runEmail: linda@rockhoppingtrail.runInsta : lindadokeFacebook : Linda Doke Check out our website at https://www.mindfulrunner.co.zaSupport the show (https://paypal.me/mindfulrunner)

Andrew Porter holds the record for the fastest solo time on the DGT.  Listen to the story of how that attempt went and gain valuable insights into the best way to approach this daunting route. We talk strategy, mindset, nutrition and approach when you want to go fast. Check out our website at https://www.mindfulrunner.co.zaSupport the show (https://paypal.me/mindfulrunner)

Ryno Griesel and the Drakensberg Grand Traverse go hand in hand. No other adventurer has had as much success on the DGT as Ryno.  In this episode he share his thoughts on strategy, pacing, training and a very surprising prediction on a winning time. Ryno is the master on this route. What he shares in this episode is invaluable to anyone taking on this or any other adventure. Check out our website at https://www.mindfulrunner.co.zaSupport the show (https://paypal.me/mindfulrunner)

Stijn Laenen and Andrew Haegen were the first pair to break the FKT set 10 years earlier by Gavin Raubenheimer. Stijn went on to become the unofficial keeper of the DGT attempts and successes. He has in one way or another, been a part of every attempt, successful or failed, since he and Andrew first broke Gavin's record. He shares with us tactics, tips and strategies gained over the last 13 years.The link to the DGT race is www.dgtrun.co.za Check out our website at https://www.mindfulrunner.co.zaSupport the show (https://paypal.me/mindfulrunner)

Gavin Raubenheimer is a mountain guide, author and along with his brother Lawrie one of two men who set the Drakensberg Grand Traverse Fastest Known Time(FKT) in 1999. A distance of 210 km with almost 10 000m of vert and 90% of the route above 2900 m.  It would be almost 10 years before anybody broke that record. This is Gavin's firsthand account of setting the FKT.  He shares his thoughts on running in the the high Drakensberg, the risks, the rewards and his views on the upcoming race. This is the first episode in a series focusing on the DGT Race. Details of the race can be found at www.dgtrun.co.za Check out our website at https://www.mindfulrunner.co.zaSupport the show (https://paypal.me/mindfulrunner)

Mindful Runner coaches Anja Louw, Justin Oleofsen and I discuss training, race strategy, mental skills and the importance of your support team when racing Karkloof 50 miler and Karkloof 100 Miler Check out our website at https://www.mindfulrunner.co.zaSupport the show (https://paypal.me/mindfulrunner)

Jack Davis and Andrew Booth are the organisers of the Karkloof 100 and Karkloof 50 miler trail races. We talk about why Karkloof is such a good event as a first time trail ultra, the ethos of Karkloof, the future of the event and that diabolical last 16 km.You can find the events at https://www.karklooftrailseries.com  Check out our website at https://www.mindfulrunner.co.zaSupport the show (https://paypal.me/mindfulrunner)

Mindful Runner coaches Justin Oelofsen, Anja Louw and I talk about training for Mac Mac. Listen out for how to approach some of the trickier sections of the course, advice on the 200 miler and tips for the other distances as well.You can find more info on Mac Mac at www.macmacultra.com  Check out our website at https://www.mindfulrunner.co.zaSupport the show (https://paypal.me/mindfulrunner)

Eloff Hoffman and Frikkie Pienaar talk about the Mac Mac route, the magic of the Tower Bos , leopards and beer. Join us for an entertaining insight into the event and the people behind it. Check out our website at https://www.mindfulrunner.co.zaSupport the show (https://paypal.me/mindfulrunner)

I am joined by Mindful Runner Coaches Anja Louw and Justin Oelofsen for a discussion on training and racing Ultra Trail Drakensberg. Check out our website at https://www.mindfulrunner.co.zaSupport the show (https://paypal.me/mindfulrunner)

Spurgeon Flemington, race director of Ultra Trail Drakensberg talks to us about this iconic South African event. He gives his insight into the race, the trails, dealing with the cold and how the sheep bell replaced the belt buckle.Link to Ultra Trail Drakensberg website Check out our website at https://www.mindfulrunner.co.zaSupport the show (https://paypal.me/mindfulrunner)

Coaches Justin Oelofsen, Anja Louw and I discuss preparing to race the three distances at Addo Elephant Trail Race.  How to train for the rivers, the heat and the nature of the courses. Check out our website at https://www.mindfulrunner.co.zaSupport the show

Sian O'Keeffe is the race director for Addo Elephant Trail race. In this interview we get an insiders view on the race.  Sian talks, race history, wildlife encounters and gives us some good tips on what to watch out for on Africas wildest race. The first in a series focusing on trail events in South Africa. Look out for the next episode in which the Mindful Runner coaches talk about how to prepare for this amazing event. Check out our website at https://www.mindfulrunner.co.zaSupport the show

What is a training zone , why do we use them , how do we apply this in training? Check out our website at https://www.mindfulrunner.co.zaSupport the show (https://paypal.me/mindfulrunner)

Justin Oelofsen is a running coach and a biochineticist. He recently ran the fastest time for the AMUK challenge.He shares his hard earned knowledge with us about what it takes to complete a challenge like AMUKAMUK is 4 iconic South African trail 100 milers completed in seven months Check out our website at https://www.mindfulrunner.co.zaSupport the show (https://paypal.me/mindfulrunner)

This is the backstory of why I started Mindful Runner as a coaching practice and how this podcast is an extension of the Mindful Runner mission - 'Helping ordinary people do the extraordinary' and in so doing becoming their best selves. Check out our website at https://www.mindfulrunner.co.zaSupport the show (https://paypal.me/mindfulrunner)

AMUK - 4 Iconic Ultra Trail Races in seven months. This is an interview with Riana Henning, Justin Oelofsen and Marius van Rensberg,  three of the five people to complete the Challenge in 2021The AMUK races are : Addo Elephant Trail Run, Ultra Trail Drakensberg, Mac Mac Ultra, Karkloof 100You can find more on AMUK on their Facebook Page at https://www.facebook.com/groups/324601295048662 Check out our website at https://www.mindfulrunner.co.zaSupport the show (https://paypal.me/mindfulrunner)

A detailed discussion of the Addo Trail race in South Africa covering all three distances. I discuss the routes and provide some basic training guidelines.This is a direct link to the event website https://addo.run Check out our website at https://www.mindfulrunner.co.zaSupport the showVisit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.

Connecting body and mind can have a profound effect on how you run. In this episode I speak about how to control the fight or flight dials in your brain.The link to the research that I mention in the podcast http://dx.doi.org/10.1073/pnas.1321664111The TedX talk that speaks of Mindfulness and it's effect on the body https://www.youtube.com/watch?v=AGnGRgyLwMs&t=921s Check out our website at https://www.mindfulrunner.co.zaSupport the show (https://paypal.me/mindfulrunner)

Grit is a quality all endurance athletes aspire to. In this episode I talk about what it is and how to develop grit in your own life. Check out our website at https://www.mindfulrunner.co.zaSupport the show (https://paypal.me/mindfulrunner)

An overview of Ultra Races in South Africa. I present my top 2 road ultra's and top 6 trail ultras. These are the ultra events that should be on every runners bucket list.  Check out our website at https://www.mindfulrunner.co.zaSupport the show

Using your brain to enhance athletic performance. Positive Self Talk, Visualization, Mindfulness, Scenario Planning Check out our website at https://www.mindfulrunner.co.zaSupport the show (https://paypal.me/mindfulrunner)

An explanation of Mindfulness in Running and how to start the journey to becoming a more Mindful Runner Check out our website at https://www.mindfulrunner.co.zaSupport the show (https://paypal.me/mindfulrunner)

How to go about developing peak performances and turn yourself into a master of running. Check out our website at https://www.mindfulrunner.co.zaSupport the show

An introduction to high intensity training. We discuss Lactate Threshold or Tempo training as well as V02Max training. How much you should be doing in your training at how to gauge the correct intensities. Check out our website at https://www.mindfulrunner.co.zaSupport the show (https://paypal.me/mindfulrunner)

A brief explanation of low intensity running. The benefits, how much you should be doing, how it fits into an annual training plan and how to gauge that you are at the correct intensity, Check out our website at https://www.mindfulrunner.co.zaSupport the show

Rate of Perceived Effort is one of the metrics available to an athlete to determine the intensity of a workout. In this episode I look at what RPE is and a simple way to sue breathing to determine your RPE while running Check out our website at https://www.mindfulrunner.co.zaSupport the show (https://paypal.me/mindfulrunner)