Mindful Runner: Recent Episodes
Fred Richardson
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 in South Africa. Keeping each episode short but content dense so you get all the information without the fluff. Originally conceived as an internal training mechanism for Mindful Runner athletes.
Most ultra runners agree: enduring the pain and chaos is the true art of the sport. Ian Sharman, a legendary ultramarathoner and Guinness World Record-holder, unveils the secrets to mastering long-distance endurance — not just through physiology, but with mental mastery, strategic flexibility, and embracing every challenge as part of the journey. Whether you’re a seasoned competitor or just discovering your limits, this episode will reshape your approach to racing and resilience.
Imagine transforming your race day mindset—shifting from rigid plans to instinctive problem-solving—so you can handle stomach troubles, bad days, and unexpected setbacks without losing your edge. Ian shares behind-the-scenes stories from epic races like Western States and Comrades, revealing how top ultra athletes mentally adapt when everything seems to go wrong.
Discover how embracing “the suck,” focusing on process rather than outcome, and finding flow amid chaos can elevate your endurance game and unlock your true potential.We break down concrete strategies that apply across distances—from the basics of power hiking and nutrition to advanced mental tactics like shifting targets mid-race and racing with presence and purpose.
Learn how the sport is evolving with longer distances, new challenges, and the importance of continuous growth—mentally, physically, and tactically. Ian’s insights on racing as an art form empower you to race smarter, stay motivated, and enjoy the journey, no matter how tough it gets.If you've ever felt overwhelmed by uncertainty or demoralized during a race, this episode is your blueprint for resilience—showing that mastery isn’t just about speed, but about the mental agility and strategies that turn chaos into clarity.
Whether you're eyeing your first ultra or chasing new records, these lessons push you to redefine what’s possible and stay inspired to keep running long after others quit.Ian Sharman is an elite ultramarathoner, record-holder, and coach known for pushing the limits of endurance. His decades of experience and innovative approach make this a must-listen for anyone serious about ultra running, mental toughness, and long-term performance. Prepare to embrace the challenge, trust your instincts, and race not just with your legs, but with your mind.
Perfect for:Ultramarathoners, long-distance runners, endurance athletes, coaches, and anyone seeking mental strategies to handle tough races and improve their longevity in the sport. Whether you’re going for your first 50K or your tenth 100-miler, this episode will help you master the art of ultra endurance.
Order your book The Art of Ultra Running through Amazon
In this episode, we dive into one of the most misunderstood yet critical aspects of ultra racing: hydration. Join Fred as he unravels the complexities of fluid intake, debunking old myths and offering practical guidelines for both hot and cold conditions. Discover why hydration and fueling should be treated as separate dials, and learn how to tailor your hydration strategy to enhance performance without risking health. Whether you're a seasoned racer or new to the ultra scene, this episode is packed with insights to keep you moving efficiently and safely. Tune in for expert advice and a chance to ask your burning questions in our interactive Q&A session.
Tom Evans and Ruth Croft’s fueling strategies at UTMB 100 miles — broken down into real numbers and lessons you can use. We also compare what Tour de France riders do and how terrain-timed fueling beats “hourly fueling.”
Takeaways: gut training progression, carb ceilings, heat vs cold strategies, and practical race-day tactics.
👉 Coaching: mindfulrunner.co.za
Power is showing up on more and more GPS watches — but what does it actually mean, and how can you use it to run better?
In this episode of the Mindful Runner Podcast, I sit down with Steve Bateman, coach and author, who has become one of the leading global voices on running with power. Steve explains why power matters, how it compares to pace and heart rate, and how you can start using it right now to train smarter and race stronger.
We cover:
⏱ Why runners should care about power now
⌚ Wrist-based vs. Stryd — what’s reliable?
📊 How power helps break bad training habits
🏔 Using power on hills and descents
🏁 Sticking to power on race day to avoid blowing up
✅ Practical steps to get started
Whether you’re a road runner, trail runner, or training for your next ultra, this episode gives you real takeaways you can use immediately with the power data on your watch.
SuperPower Calculator for Sheets (SPCs): https://f1r2a.com/SuperPower_Calculator
SuperPower Calculator for Web (SPCw): https://superpowercalculator.com/
The books on my website: https://f1r2a.com/books/
Overheating is one of the biggest but least understood limiters in ultra endurance racing. In this episode, we dive into why your rising core temperature quietly erodes performance, how heat adaptation works, and what protocols you can use to train smarter.
You’ll learn:
✅ Why heart rate, core temp, fueling, and performance are linked
✅ The difference between active and passive heat conditioning
✅ How to monitor progress with aerobic decoupling (Pw:Hr ≤ 5%)
✅ Practical base, maintenance, and race-specific protocols
✅ Why measuring matters — and how the CORE sensor helps you push safely
This is part 1 of a 3-part performance series:
1️⃣ Heat adaptation
2️⃣ Hydration strategies
3️⃣ Nutrition for hot conditions
Overheating is one of the biggest but least understood limiters in ultra endurance racing. In this episode, we dive into why your rising core temperature quietly erodes performance, how heat adaptation works, and what protocols you can use to train smarter.We’ll cover: • Why heart rate, core temp, fueling, and performance are linked • The difference between active and passive heat conditioning • How to monitor progress using aerobic decoupling (Pw:Hr ≤ 5%) • Practical protocols for base, maintenance, and race-specific adaptation • Why measuring matters: going closer to the edge safely with COREThis is the first in a 3-part series:1️⃣ Heat adaptation2️⃣ Hydration strategies3️⃣ Nutrition for hot conditionsLearn how to beat the hidden race-day killer and unlock your best performanceLink to Core device : https://corebodytemp.com
🔗 Learn more about coaching: https://www.mindfulrunner.co.za
Link to Heat Adaption Download : https://mindfulrunner.co.za/wp-content/uploads/2025/09/Heat_Adaptation_Protocol.pdf
Setup a Discovery chat : Apphttps://outlook.office365.com/book/MindfulRunner1@mindfulrunner.co.za
Join Debbie and Fred as they dive into Fred’s first Whale of Trail experience—epic cliffs, beach miles, falls, whales, and all. From boutique race vibes to testing limits after Mac Mac, this honest conversation captures the beauty, challenge, and joy that make Whale of Trail unforgettable.Explore more about the course, race formats, wildlife, and entry details at the official Whale of Trail website: https://www.whaleoftrail.co.zaThanks to the photographers whose images we have used and toe Whale of Trail for providing the imagesNick JoubertPeter Kirk MediaAnja AucampDevin Paisley
Walter Moldenhauer’s ultra running journey is nothing short of inspiring. In this conversation, Walter opens up about the health challenges, mental battles, and personal setbacks he’s faced — and how he’s used grit, mindset, and a strong support system to push through. We talk recovery, resilience, and the lessons endurance running teaches you when the odds are stacked against you. Plus, Walter shares his future goals in the sport and why he’s not done yet.00:00 Introduction to Walter Moldenhauer's Journey02:38 From Cycling to Trail Running: A Transformation05:21 The Challenges of Ultra Running08:09 Bouncing Back: The Art of Recovery10:23 Mindset and Mental Strength in Ultra Running13:20 The Role of Support Systems15:59 Finding Purpose and Motivation18:36 Training and Balancing Life21:07 The Importance of Recovery23:49 Experiencing Nature Through Running26:24 Future Goals and Aspirations
Weekly Reflections from the Mindful Runner
Not every challenge needs to be fought.
In this first episode, we explore what happens when we stop trying to conquer the mountain — and start moving with it.
A short reflection on effort, resistance, and the quiet power of belonging.
🎙️ Listen. Breathe. Notice.
🌍 More at mindfulrunner.co.za
TheQuietRun #MindfulRunner #TrailRunning #RunningReflection #RunMindfully #Ultrarunning
You crossed the finish line. Now what?
In this Mindful Runner Podcast episode, Fred and Debbie share how to return to training after your big goal race—whether it was 20km or 200 miles.
🧭 What we cover:–
- The 3 phases of smart post-race recovery
- How to know when your body and mind are truly ready
- The most common mistake runners make after their Main event
- Our free “Return to Training Assessment” PDF to help you decide
🎁 Download the free checklist here:👉
🔔 Subscribe for more trail running strategy, recovery tools, and mindful performance tips.
💬 Got questions? Leave them in the comments—we respond to every athlete.
Three starts. Three DNFs. And still… not done.In this raw and honest episode, Fred shares the emotional weight of his third attempt — and third DNF — at the Mac Mac 200 mile trail race. But this isn’t a story of failure. It’s a story of resilience, reflection, and the relentless pursuit of growth.🎙️ What’s inside: • Why the DNF isn’t the full story • Training, coaching, and removing luck from the equation • The powerful role of mental preparation • Reconnecting with nature — and self • What’s next after three brutal finishes that never cameThis is one for every runner who’s been knocked down and got back up again — not for the medal, but for the meaning.🎧 Subscribe for more Mac Mac Interviews — athlete stories, trail wisdom, and the truth behind ultra.#MacMac200 #UltraRunning #TrailRunning #MindfulRunner #DNF #RunningCoach #ThirdAttempt #StillStanding
Join Fred Richardson on The Mindful Runner Podcast for an insightful interview with ultra runner Marius van Rensburg. Part of our Mac Mac 200 Miler series, Marius shares his vast experience, discussing the mental and physical demands of ultra-distance running, crucial recovery strategies, and the vital role of coaching.
Learn about setting a finisher's mindset, the beauty of South African trails, and why problem-solving is key during races. Essential listening for any trail or ultra runner seeking deliberate training and performance growth.
Find more at MindfulRunner
In this episode, Fred interviews Nicky Booyens, the only woman to have successfully completed the MacMac 200-mile race. Nicky shares her experiences, challenges, and the evolution of her approach to ultra racing. She discusses the mental strategies she employs during long races, her pacing techniques, and the importance of personal satisfaction over competition. Nicky emphasizes the need for more women to participate in ultra races and offers advice for those considering taking on the challenge. The conversation also touches on her training regimen, the role of cross-training, and the joy of racing.Chapters00:00 Introduction to Nikki Boyans and Her Journey02:19 Experiences and Challenges in the MacMac Race04:59 Mindset and Mental Strategies for Ultra Racing07:21 Pacing and Race Management Techniques09:58 The Role of Women in Ultra Racing12:45 Training Regimen and Preparation for Races15:03 Cycling's Influence on Running Performance17:43 Final Thoughts and Encouragement for Runners#NickyBooyens #TurboMamba #MacMac200 #200MileUltraQueen #UltraRunning #TrailRunning #WomensRunning #UltraWoman #MindsetMatters #SouthAfrica #InspirationalRunner
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After quitting at 200km in 2024, Gideon Kahl is stepping up to the Mac Mac 200 for the second time. In this candid interview, we explore what it means to line up at one of the toughest trail races in Africa—without a long resume, without guarantees, but with deep intent.
We talk:
- Why Gideon is returning to the 200 miles
- How he’s training, preparing, and mentally approaching the challenge
- What excites (and scares) him most about Mac Mac
- What it means to show up fully when the outcome is uncertain
This is a conversation about courage, clarity, and showing up for the long road ahead.
🟡 Subscribe for more Mac Mac 200 interviews
🔗 Learn more: https://mindfulrunner.co.za
MacMac200 #TrailRunning #UltraRunning #GideonKahl #MindfulRunner #First200Miler #EnduranceMindset
In 2022, Eben van Wyk DNF’d the Mac Mac 200. In 2023, he came back and won it. And in 2024, he stepped off the course at 55 km—not defeated, but deliberate.In this episode of The Mindful Runner Podcast, Eben shares the evolution of his mindset: from chasing redemption to running with presence. We talk about resilience, family support, and the maturity it takes to walk away without regret. This is a conversation about growth, perspective, and knowing when enough is enough.🎧 Part of The Mac Mac 200 Interviews📍 Subscribe for more from The Mindful Runner Podcast#MacMac200 #UltraRunning #EbenVanWyk #TrailRunning #MindfulRunner #RunningMindset #Resilience #DNFToVictory #UltraMarathon
In this episode of The Mindful Runner Podcast, we speak with John-Carter, a seasoned runner making the leap from crewing to competing at the Mac Mac 200.
He’s stood on the sidelines supporting others through their darkest and brightest moments—and now it’s his turn to line up and face the unknown. We talk about what it means to shift roles, the mental prep involved in tackling your first 200-miler, and the quiet determination it takes to show up, step in, and go long.
🎧 Part of The Mac Mac 200 Interviews
📍 Subscribe for more from The Mindful Runner Podcast
MacMac200 #UltraRunning #TrailRunning #MindfulRunner #JohnCarter #First200Miler #EnduranceMindset #FromCrewToRunner
In this episode of The Mindful Runner Podcast, we speak with Jamie Fensham, who’s preparing to take on his first 200-mile race at the 2024 Mac Mac Ultra.
We explore the mindset of stepping into a distance you’ve never faced before, how Jamie’s training has evolved, and what it feels like to prepare for the unknown. With limited expectations and a grounded approach, Jamie brings a refreshing perspective to ultra running: one built on curiosity, presence, and the willingness to see what’s possible.
Whether you’re new to trail ultras or chasing your own next big step, this conversation offers insight, honesty, and a calm courage.
Keywords
ultrarunning, #MacMac200, #runningmotivation #endurancetraining #mentalpreparation #race strategy #personalgrowth
n this episode of the Mindful Runner podcast, host Fred interviews Jarryd James, a novice runner preparing for the challenging Mac Mac 200 Miler.
Jared shares his inspiring journey from battling addiction to finding solace and purpose in running. He discusses the mental and physical challenges of ultra running, the importance of discipline, and the strategies he employs for training and race preparation. The conversation delves into the significance of community support, personal growth, and the lessons learned through endurance sports.
MacMac200 #ultrarunning #addictionrecovery #endurancesports #trainingstrategies
In this episode of The Mindful Runner Podcast, we sit down with Damien Kuhn, the 2024 winner of the Mac Mac 200.
Just a year earlier, Damien led the race for over 200 kilometers—only to fall short of the finish. Now, with victory behind him and another attempt ahead, he reflects on the lessons from both heartbreak and triumph.
Damien shares insights from training on the route near his hometown of Nelspruit, how running back-to-back ultras like Comrades and Mac Mac shape his mindset, and why community and consistency matter just as much as grit.
Whether you’re chasing your first ultra or preparing for your next comeback, this conversation is about what it really takes to go the distance—mentally, physically, and emotionally.
I'd love to hear from you. Send me a text
Fred 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 year
- Why Mac Mac is more than a race — and not a battle to be won
- How experience, presence, and humility shape the long game in ultra trail running
This is the first in our Mac Mac interview series, featuring runners and coaches taking on one of South Africa’s toughest endurance events.
🧭 Follow the series, subscribe, and share your own Mac Mac story with us.
🌐 Learn more at mindfulrunner.co.za
📸 Instagram: @mindfulrunner
Check out our website at https://www.mindfulrunner.co.za
Support the show
Visit 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 text
In 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 duration
- How 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 fly
- Mindset tools for staying calm and responsive when fueling challenges arise
Whether 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.za
Support the show
Visit 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 text
In 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.za
Support the show
Visit 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 text
Recorded 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.za
Support the show
Visit 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 text
Recorded 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.za
Support the show
Visit 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 text
Running 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.
🎧 Whether you’re training for a marathon, ultra, or just want to run with more awareness, this episode will help you harness the science of running while staying connected to your body’s intuition.
👉 Subscribe, listen, and level up your running today!
🔗 Check out our coaching programs: https://mindfulrunner.co.za/personalised-coaching-programs
📩 Got questions? Drop them in the comments or DM us!
RunningMetrics #HeartRateTraining #TrailRunning #UltraRunning #MindfulRunning #PacingStrategy #RPE #RunningCoaching #PowerTraining
Check out our website at https://www.mindfulrunner.co.za
Support the show
Visit 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 text
Finding Meaning Beyond the Miles
The 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.za
Support the show
Visit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.
In this episode, we dive deep into the critical role nutrition plays – not just for overall health, but as a cornerstone for success in your running goals. You know you need those vitamins and minerals, but understanding what and how much can significantly impact your performance!
Key Takeaways from This Episode:
- Your Body as a High-Performance Engine: Think of your daily food as the fuel. Without the right quality and quantity, your 'engine' can sputter, leading to fatigue, sluggishness, or even a lack of motivation. Poor nutrition habits can often be mistaken for a lack of motivation!
- The Fuelling Foundation: Carbohydrates: Carbs are the primary fuel source for your brain and muscles. Your glycogen stores (energy reserves) will diminish depending on your intensity and the duration of your activity, typically extinguishing at around the 90-120 minute mark on average.
- Sustained Energy for Intense Workouts: Consistently fuelling your body with whole, unprocessed foods provides the sustained energy needed for intense workouts. This translates to increased endurance, faster recovery, and ultimately, better results from your training.
- Nutrition is a Long-Term Investment: Eating healthy is a long-term investment that is often more cost-effective than constantly eating out or relying on supplements and medication to deal with the consequences of poor health.
Practical Fuelling Strategies Discussed:
- Pre-Run Nutrition: For ideal fuelling, aim for a balanced meal 2-3 hours before your run, including lean protein (chicken, fish), complex carbohydrates (whole grains), and healthy fats (avocados, nuts).
- On-the-Go Fuelling for Longer Runs: For longer sessions, fuelling during your activity is crucial. Think energy gels, chews, or sports drinks that provide quick carbohydrates for sustained energy. Experiment to find what works best for you! Hydration is always key!
- Post-Run Recovery: Within 30-60 minutes of finishing your run, consume a combination of proteins and carbohydrates to help repair and rebuild muscle tissues.
Remember, everyone's body is different, so it's super important to experiment and find what works best for you.
Thank you for tuning in to this episode! If you enjoyed it, please consider subscribing, leaving a review, and sharing it with a friend.
My name is Debbie, Mindful Runner's sports nutritionist and running coach.
Connect with Mindful Runner:Website: https://www.mindfulrunner.co.zaInstagram: @mindfulrunnerFacebook: MindfulRunner
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.
Check out our website at https://www.mindfulrunner.co.za
Support 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.za
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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 @muggyicegoat
Check 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.za
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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.za
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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.za
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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.za
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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.
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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.run
Email: linda@rockhoppingtrail.run
Insta : lindadoke
Facebook : Linda Doke
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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.
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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.za
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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.za
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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.za
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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.za
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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
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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
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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.
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I am joined by Mindful Runner Coaches Anja Louw and Justin Oelofsen for a discussion on training and racing Ultra Trail Drakensberg.
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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
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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.
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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.
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What is a training zone , why do we use them , how do we apply this in training?
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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 AMUK
AMUK is 4 iconic South African trail 100 milers completed in seven months
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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.
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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 2021
The AMUK races are : Addo Elephant Trail Run, Ultra Trail Drakensberg, Mac Mac Ultra, Karkloof 100
You can find more on AMUK on their Facebook Page at https://www.facebook.com/groups/324601295048662
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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.1321664111
The TedX talk that speaks of Mindfulness and it's effect on the body https://www.youtube.com/watch?v=AGnGRgyLwMs&t=921s
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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.
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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.
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Using your brain to enhance athletic performance. Positive Self Talk, Visualization, Mindfulness, Scenario Planning
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An explanation of Mindfulness in Running and how to start the journey to becoming a more Mindful Runner
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How to go about developing peak performances and turn yourself into a master of running.
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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.
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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,
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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
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