Mindful Runner artwork

Mindful Runner

36 episodes - English - Latest episode: 9 months ago -

Welcome to the Mindful Runner Podcast - your portal into the intersection of mindfulness and ultra running. Hosted by Fred Richardson, an accomplished ultra runner,  and adventurer, who also serves as the founder and head coach at Mindful Runner.

Our mission is to bring you valuable insights, effective training wisdom, gear reviews, news on ultra racing in South Africa, and intriguing interviews. We bring to the table not only conversations with top athletes but also individuals who contribute significantly to the trail and ultra community, offering diverse and enriching perspectives.

At the heart of our philosophy is the belief that mindfulness is a potent tool that can empower you to meet your running goals and elevate your running journey. Each episode is meticulously crafted to be short yet rich in content, giving you meaningful takeaways without unnecessary distractions.

Initially conceived as an internal resource for Mindful Runner athletes, we saw the potential of this podcast as a beacon of knowledge for the broader running community. So, whether you're a seasoned ultra runner or just embarking on your running journey, join us as we delve into the fascinating world of mindful running.

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Episodes

Karkloof Trail Series: A Fresh Direction

June 18, 2023 16:00 - 17 minutes - 12.4 MB

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 abo...

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

May 10, 2023 14:00 - 28 minutes - 19.8 MB

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 conversatio...

DGT - The Winners

December 12, 2022 14:00 - 47 minutes - 32.5 MB

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...

Lodelia Oosthuizen

June 28, 2022 14:00 - 42 minutes - 29.1 MB

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 ou...

Training with Power

June 15, 2022 14:00 - 13 minutes - 9.4 MB

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

December 20, 2021 12:00 - 41 minutes - 28.7 MB

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 o...

DGT - the Adventurer

December 15, 2021 09:00 - 32 minutes - 22.1 MB

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

December 13, 2021 10:00 - 1 hour - 51.7 MB

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: [email protected] Insta : lindadoke Facebook : Linda...

DGT - the Soloist

December 10, 2021 09:00 - 24 minutes - 17.1 MB

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.

DGT - the Master

December 07, 2021 08:00 - 31 minutes - 21.4 MB

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...

DGT - the Custodian

November 25, 2021 09:00 - 34 minutes - 24 MB

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.mindfulrunn...

DGT - The pioneer

November 19, 2021 09:00 - 20 minutes - 13.8 MB

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.  ...

Preparing to race Karkloof

November 18, 2021 14:00 - 29 minutes - 20.1 MB

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

November 14, 2021 14:00 - 53 minutes - 36.8 MB

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...

Preparing to race Mac Mac

November 12, 2021 13:00 - 28 minutes - 20 MB

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

November 09, 2021 10:00 - 45 minutes - 31 MB

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

November 05, 2021 09:00 - 21 minutes - 15.1 MB

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

November 03, 2021 12:00 - 40 minutes - 28.1 MB

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.

Preparing to race Addo

October 28, 2021 08:00 - 40 minutes - 28.2 MB

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.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 Elephant Trail Race

October 26, 2021 12:00 - 52 minutes - 36.2 MB

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.za Support t...

Training Zones

October 25, 2021 11:00 - 5 minutes - 3.83 MB

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 (https://paypal.me/mindfulrunner)

Training Zones

October 25, 2021 11:00 - 5 minutes - 3.83 MB

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

October 18, 2021 11:00 - 21 minutes - 15 MB

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

October 15, 2021 13:00 - 6 minutes - 4.61 MB

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

October 11, 2021 11:00 - 41 minutes - 28.6 MB

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.mindfulrun...

Addo Trail Race - SA Races

September 23, 2021 14:00 - 9 minutes - 6.56 MB

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

September 21, 2021 14:00 - 7 minutes - 5.32 MB

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 in...

Building Grit

September 09, 2021 11:00 - 7 minutes - 5.47 MB

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

September 02, 2021 11:00 - 9 minutes - 6.57 MB

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

August 24, 2021 14:00 - 10 minutes - 7.03 MB

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.

Mindfulness in Running

August 17, 2021 10:00 - 7 minutes - 5.35 MB

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

August 10, 2021 14:00 - 7 minutes - 5.1 MB

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

August 02, 2021 12:00 - 5 minutes - 4.19 MB

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

July 29, 2021 17:00 - 6 minutes - 4.6 MB

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

Introducing Low Intensity Running

July 29, 2021 17:00 - 6 minutes - 4.6 MB

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

July 22, 2021 10:00 - 5 minutes - 4.1 MB

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.