Mindful Runner

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The Mindful Runner way for Trail and Ultra runners. Hosted by Fred Richardson, ultra runner, rock climber, adventurer, founder and head coach at Mindful Runner. Training wisdom, news, interviews and reviews on, gear, running destinations and ultra racing

Fred Richardson

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    • Jun 2, 2025 LATEST EPISODE
    • infrequent NEW EPISODES
    • 26m AVG DURATION
    • 40 EPISODES


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    Latest episodes from Mindful Runner

    Overcoming Adversity : Lodelia's MUT Miler

    Play Episode Listen Later Jun 2, 2025 38:47


    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.

    Ultimate Addo : Handling the heat - Part 2

    Play Episode Listen Later Feb 13, 2025 24:13


    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.

    Ultimate Addo : Trail Race breakdown - Part 1

    Play Episode Listen Later Feb 10, 2025 31:00


    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.

    Breaking Down Running Metrics: Heart Rate, Pace, Power, and RPE

    Play Episode Listen Later Jan 31, 2025 41:55


    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.

    Finding Meaning Beyond the Miles

    Play Episode Listen Later Jan 20, 2025 32:17


    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.

    Nutrition for Ultra Runners

    Play Episode Listen Later Jan 6, 2025 4:26


    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.

    Karkloof Trail Series: A Fresh Direction

    Play Episode Play 30 sec Highlight Listen Later Jun 18, 2023 17:56


    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.

    Unstoppable Ultra-Running: An Exclusive Interview with Marius van Rensburg AKA Miler Marius

    Play Episode Play 23 sec Highlight Listen Later May 10, 2023 28:43


    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.

    DGT - The Winners

    Play Episode Play 30 sec Highlight Listen Later Dec 12, 2022 47:16


    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

    Lodelia Oosthuizen

    Play Episode Play 20 sec Highlight Listen Later Jun 28, 2022 42:12


    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

    Play Episode Play 15 sec Highlight Listen Later Jun 15, 2022 13:35


    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

    DGT - the Race

    Play Episode Play 20 sec Highlight Listen Later Dec 20, 2021 41:45


    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)

    DGT - the Adventurer

    Play Episode Play 30 sec Highlight Listen Later Dec 15, 2021 32:03


    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)

    DGT - the Doyenne

    Play Episode Play 30 sec Highlight Listen Later Dec 13, 2021 75:14


    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)

    DGT - the Soloist

    Play Episode Play 30 sec Highlight Listen Later Dec 10, 2021 24:52


    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)

    DGT - the Master

    Play Episode Play 30 sec Highlight Listen Later Dec 7, 2021 31:05


    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)

    DGT - the Custodian

    Play Episode Play 30 sec Highlight Listen Later Nov 25, 2021 34:55


    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)

    DGT - The pioneer

    Play Episode Play 30 sec Highlight Listen Later Nov 19, 2021 20:02


    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)

    Preparing to race Karkloof

    Play Episode Play 20 sec Highlight Listen Later Nov 18, 2021 29:13


    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)

    Karkloof Ultra

    Play Episode Play 30 sec Highlight Listen Later Nov 14, 2021 53:29


    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)

    Preparing to race Mac Mac

    Play Episode Play 20 sec Highlight Listen Later Nov 12, 2021 28:59


    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)

    Mac Mac Ultra

    Play Episode Play 30 sec Highlight Listen Later Nov 9, 2021 45:04


    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)

    Preparing to race UTD

    Play Episode Play 30 sec Highlight Listen Later Nov 5, 2021 21:54


    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)

    Ultra Trail Drakensberg

    Play Episode Play 30 sec Highlight Listen Later Nov 3, 2021 40:50


    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)

    Preparing to race Addo

    Play Episode Play 30 sec Highlight Listen Later Oct 28, 2021 40:55


    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

    Addo Elephant Trail Race

    Play Episode Play 29 sec Highlight Listen Later Oct 26, 2021 52:42


    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

    Training Zones

    Play Episode Play 15 sec Highlight Listen Later Oct 25, 2021 5:31


    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)

    AMUK - A coaches perspective

    Play Episode Play 30 sec Highlight Listen Later Oct 18, 2021 21:49


    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)

    Meet the Mindful Runner

    Play Episode Play 28 sec Highlight Listen Later Oct 15, 2021 6:37


    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)

    Running AMUK

    Play Episode Play 30 sec Highlight Listen Later Oct 11, 2021 41:30 Transcription Available


    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)

    Addo Trail Race - SA Races

    Play Episode Play 30 sec Highlight Listen Later Sep 23, 2021 9:27


    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.

    The Body Mind Connection

    Play Episode Play 30 sec Highlight Listen Later Sep 21, 2021 7:42


    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)

    Building Grit

    Play Episode Play 30 sec Highlight Listen Later Sep 9, 2021 7:54


    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)

    South African Ultra Races

    Play Episode Play 15 sec Highlight Listen Later Sep 2, 2021 9:30


    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

    Brain Power

    Play Episode Play 20 sec Highlight Listen Later Aug 24, 2021 10:05


    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)

    Mindfulness in Running

    Play Episode Play 15 sec Highlight Listen Later Aug 17, 2021 7:42


    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)

    Building Peak Performers

    Play Episode Play 15 sec Highlight Listen Later Aug 10, 2021 7:22


    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

    Introducing High Intensity Training

    Play Episode Play 20 sec Highlight Listen Later Aug 2, 2021 5:58


    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)

    Introducing Low Intensity Running

    Play Episode Play 20 sec Highlight Listen Later Jul 29, 2021 6:37


    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

    Introducing Rate of Perceived Effort

    Play Episode Listen Later Jul 22, 2021 5:52 Transcription Available


    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)

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