Podcast Mindful Runner by Fred Richardson Episodes

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	Title	Pub. Date	Duration
	Nutrition for Ultra Runners	06 Jan 2025	00:04:26
I'd love to hear from you. Send me a text A 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.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.
	Karkloof Trail Series: A Fresh Direction	18 Jun 2023	00:17:56
I'd love to hear from you. Send me a text 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.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.
	DGT - the Master	07 Dec 2021	00:31:05
I'd love to hear from you. Send me a text 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 Support the show Visit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.
	DGT - the Custodian	25 Nov 2021	00:34:55
I'd love to hear from you. Send me a text 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 Support the show Visit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.
	DGT - The pioneer	19 Nov 2021	00:20:02
I'd love to hear from you. Send me a text 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 Support the show Visit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.
	Preparing to race Karkloof	18 Nov 2021	00:29:13
I'd love to hear from you. Send me a text 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 Support the show Visit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.
	Karkloof Ultra	14 Nov 2021	00:53:29
I'd love to hear from you. Send me a text 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.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.
	Preparing to race Mac Mac	12 Nov 2021	00:28:59
I'd love to hear from you. Send me a text 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.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.
	Mac Mac Ultra	09 Nov 2021	00:45:04
I'd love to hear from you. Send me a text 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.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.
	Preparing to race UTD	05 Nov 2021	00:21:54
I'd love to hear from you. Send me a text 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.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.
	Ultra Trail Drakensberg	03 Nov 2021	00:40:50
I'd love to hear from you. Send me a text 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.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.
	Unstoppable Ultra-Running: An Exclusive Interview with Marius van Rensburg AKA Miler Marius	10 May 2023	00:28:43
I'd love to hear from you. Send me a text 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 Support the show Visit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.
	Training Zones	25 Oct 2021	00:05:31
I'd love to hear from you. Send me a text 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.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.
	AMUK - A coaches perspective	18 Oct 2021	00:21:49
I'd love to hear from you. Send me a text 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 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.
	Meet the Mindful Runner	15 Oct 2021	00:06:37
I'd love to hear from you. Send me a text 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.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.
	Running AMUK	11 Oct 2021	00:41:30
I'd love to hear from you. Send me a text 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 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.
	Addo Trail Race - SA Races	23 Sep 2021	00:09:27
I'd love to hear from you. Send me a text 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.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.
	The Body Mind Connection	21 Sep 2021	00:07:42
I'd love to hear from you. Send me a text 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 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.
	Building Grit	09 Sep 2021	00:07:54
I'd love to hear from you. Send me a text 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.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.
	South African Ultra Races	02 Sep 2021	00:09:30
I'd love to hear from you. Send me a text 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.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.
	Brain Power	24 Aug 2021	00:10:05
I'd love to hear from you. Send me a text Using your brain to enhance athletic performance. Positive Self Talk, Visualization, Mindfulness, Scenario Planning 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.
	DGT - The Winners	12 Dec 2022	00:47:16
I'd love to hear from you. Send me a text 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 Support the show Visit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.
	Mindfulness in Running	17 Aug 2021	00:07:42
I'd love to hear from you. Send me a text 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.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.
	Building Peak Performers	10 Aug 2021	00:07:22
I'd love to hear from you. Send me a text How to go about developing peak performances and turn yourself into a master of running. 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.
	Introducing High Intensity Training	02 Aug 2021	00:05:58
I'd love to hear from you. Send me a text 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.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.
	Introducing Low Intensity Running	29 Jul 2021	00:06:37
I'd love to hear from you. Send me a text 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.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.
	Introducing Rate of Perceived Effort	22 Jul 2021	00:05:52
I'd love to hear from you. Send me a text 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.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.
	Lodelia Oosthuizen	28 Jun 2022	00:42:12
I'd love to hear from you. Send me a text 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 Support the show Visit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.
	Training with Power	15 Jun 2022	00:13:35
I'd love to hear from you. Send me a text 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 Support the show Visit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.
	DGT - the Race	20 Dec 2021	00:41:45
I'd love to hear from you. Send me a text 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 Support the show Visit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.
	DGT - the Adventurer	15 Dec 2021	00:32:03
I'd love to hear from you. Send me a text 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.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.
	DGT - the Doyenne	13 Dec 2021	01:15:14
I'd love to hear from you. Send me a text 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 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.
	DGT - the Soloist	10 Dec 2021	00:24:52
I'd love to hear from you. Send me a text 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.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.
	Ultimate Addo : Handling the heat - Part 2	13 Feb 2025	00:24:13
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.
	Ultimate Addo : Trail Race breakdown - Part 1	10 Feb 2025	00:31:00
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.
	Breaking Down Running Metrics: Heart Rate, Pace, Power, and RPE	31 Jan 2025	00:41:55
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.
	Finding Meaning Beyond the Miles	20 Jan 2025	00:32:17
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.

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