Mindful Runner
Episodes
Hydration Myths Busted: Essential Tips for Ultra Racers
03 Oct 2025
Contributed by Lukas
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...
Fuel Like The Pros | UTMB & Tour de France
26 Sep 2025
Contributed by Lukas
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...
Running with Power: How to Use It (ft. Steve Bateman)
22 Sep 2025
Contributed by Lukas
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 Mindf...
The Hidden Race Day Killer | Overheating And How To Beat It
19 Sep 2025
Contributed by Lukas
Overheating is one of the biggest but least understood limiters in ultra endurance racing. In this episode, we dive into why your rising core temperat...
Whales, Cliffs & Endless Joy on the Trail
20 Aug 2025
Contributed by Lukas
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...
Walter’s Journey: Resilience, Grit, and Ultra Running Glory
12 Aug 2025
Contributed by Lukas
Walter Moldenhauer’s ultra running journey is nothing short of inspiring. In this conversation, Walter opens up about the health challenges, mental ...
The Quiet Run : Beyond the Grind
15 Jul 2025
Contributed by Lukas
Weekly Reflections from the Mindful RunnerNot every challenge needs to be fought.In this first episode, we explore what happens when we stop trying to...
Post-Race Recovery: How to Return to Training the Right Way
14 Jul 2025
Contributed by Lukas
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...
Leaning into the pain | Mac Mac 200
08 Jul 2025
Contributed by Lukas
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 DN...
Marius van Rensburg: The 200-Mile Mindset
25 Jun 2025
Contributed by Lukas
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 se...
Nicky Booyens : 200 Mile Ultra Queen
24 Jun 2025
Contributed by Lukas
In this episode, Fred interviews Nicky Booyens, the only woman to have successfully completed the MacMac 200-mile race. Nicky shares her experiences, ...
Gideon Kahl : A 200 Mile Reset
23 Jun 2025
Contributed by Lukas
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...
Eben van Wyk : Learning to Let Go
22 Jun 2025
Contributed by Lukas
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 d...
John Carter : Stepping into the Arena
21 Jun 2025
Contributed by Lukas
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 2...
Jamie Fensham : Embracing the challenge
20 Jun 2025
Contributed by Lukas
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 U...
Jarryd James : Stepping into the Uknown
19 Jun 2025
Contributed by Lukas
n this episode of the Mindful Runner podcast, host Fred interviews Jarryd James, a novice runner preparing for the challenging Mac Mac 200 Miler. Jare...
Damien Kuhn: Winning the Long Game
18 Jun 2025
Contributed by Lukas
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 ra...
Mac Mac 200: Third Attempt, Final Word
16 Jun 2025
Contributed by Lukas
I'd love to hear from you. Send me a textFred Richardson returns to the Mac Mac 200 for his third—and most grounded—attempt yet. In this deeply ho...
Fueling for the Long Haul: Ultra Nutrition with Mari
09 Jun 2025
Contributed by Lukas
I'd love to hear from you. Send me a textIn this full-length episode of Mindful Runner, Fred hosts a live webinar with ultra-runner and Precision ...
Overcoming Adversity : Lodelia's MUT Miler
02 Jun 2025
Contributed by Lukas
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,...
Ultimate Addo : Handling the heat - Part 2
13 Feb 2025
Contributed by Lukas
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 expec...
Ultimate Addo : Trail Race breakdown - Part 1
10 Feb 2025
Contributed by Lukas
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...
Breaking Down Running Metrics: Heart Rate, Pace, Power, and RPE
31 Jan 2025
Contributed by Lukas
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 trai...
Finding Meaning Beyond the Miles
20 Jan 2025
Contributed by Lukas
I'd love to hear from you. Send me a textFinding Meaning Beyond the MilesThe deeper “why” of running: exploring personal motivations and goals...
Fuelling for Performance: Nutrition for Ultra Runners (and Every Runner!)
06 Jan 2025
Contributed by Lukas
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...
Karkloof Trail Series: A Fresh Direction
18 Jun 2023
Contributed by Lukas
I'd love to hear from you. Send me a textIn this exciting episode, Debbie van der Linde chats with Terence Vrugtman, the new owner of the Karkloof...
Unstoppable Ultra-Running: An Exclusive Interview with Marius van Rensburg AKA Miler Marius
10 May 2023
Contributed by Lukas
I'd love to hear from you. Send me a textIn this thrilling episode, we sit down with the remarkable South African ultra-runner, Marius van Rensbur...
DGT - The Winners
12 Dec 2022
Contributed by Lukas
I'd love to hear from you. Send me a textThe Drakensberg Grand Traverse is a 210km self supported, self navigated mountain race that follows the b...
Lodelia Oosthuizen
28 Jun 2022
Contributed by Lukas
I'd love to hear from you. Send me a textIn this podcast we talk with Lodelia Oosthuizen. A South African Ultra trail runner who is on the rise. A...
Training with Power
15 Jun 2022
Contributed by Lukas
I'd love to hear from you. Send me a textTraining with power meters has come of age in running. This episode covers the basics of what they are, w...
DGT - the Race
20 Dec 2021
Contributed by Lukas
I'd love to hear from you. Send me a textIn this episode I talk with Graham Bird who is one of the two organisers of the Drakensberg Grand Travers...
DGT - the Adventurer
15 Dec 2021
Contributed by Lukas
I'd love to hear from you. Send me a textArmand Du Plessis has run in big mountains and ultra races all over the planet. His solo run on the DGT w...
DGT - the Doyenne
13 Dec 2021
Contributed by Lukas
I'd love to hear from you. Send me a textLinda Doke and Ryno Griesel hold the record for the fastest time by a mixed pair on the DGT FKT. Linda&ap...
DGT - the Soloist
10 Dec 2021
Contributed by Lukas
I'd love to hear from you. Send me a textAndrew Porter holds the record for the fastest solo time on the DGT. Listen to the story of how that at...
DGT - the Master
07 Dec 2021
Contributed by Lukas
I'd love to hear from you. Send me a textRyno Griesel and the Drakensberg Grand Traverse go hand in hand. No other adventurer has had as much succ...
DGT - the Custodian
25 Nov 2021
Contributed by Lukas
I'd love to hear from you. Send me a textStijn Laenen and Andrew Haegen were the first pair to break the FKT set 10 years earlier by Gavin Raubenh...
DGT - The pioneer
19 Nov 2021
Contributed by Lukas
I'd love to hear from you. Send me a textGavin Raubenheimer is a mountain guide, author and along with his brother Lawrie one of two men who set t...
Preparing to race Karkloof
18 Nov 2021
Contributed by Lukas
I'd love to hear from you. Send me a textMindful Runner coaches Anja Louw, Justin Oleofsen and I discuss training, race strategy, mental skills an...
Karkloof Ultra
14 Nov 2021
Contributed by Lukas
I'd love to hear from you. Send me a textJack Davis and Andrew Booth are the organisers of the Karkloof 100 and Karkloof 50 miler trail races. We ...
Preparing to race Mac Mac
12 Nov 2021
Contributed by Lukas
I'd love to hear from you. Send me a textMindful Runner coaches Justin Oelofsen, Anja Louw and I talk about training for Mac Mac. Listen out for h...
Mac Mac Ultra
09 Nov 2021
Contributed by Lukas
I'd love to hear from you. Send me a textEloff Hoffman and Frikkie Pienaar talk about the Mac Mac route, the magic of the Tower Bos , leopards and...
Preparing to race UTD
05 Nov 2021
Contributed by Lukas
I'd love to hear from you. Send me a textI am joined by Mindful Runner Coaches Anja Louw and Justin Oelofsen for a discussion on training and raci...
Ultra Trail Drakensberg
03 Nov 2021
Contributed by Lukas
I'd love to hear from you. Send me a textSpurgeon Flemington, race director of Ultra Trail Drakensberg talks to us about this iconic South African...
Training Zones
25 Oct 2021
Contributed by Lukas
I'd love to hear from you. Send me a textWhat is a training zone , why do we use them , how do we apply this in training? Check out our website at...
AMUK - A coaches perspective
18 Oct 2021
Contributed by Lukas
I'd love to hear from you. Send me a textJustin Oelofsen is a running coach and a biochineticist. He recently ran the fastest time for the AMUK ch...
Meet the Mindful Runner
15 Oct 2021
Contributed by Lukas
I'd love to hear from you. Send me a textThis is the backstory of why I started Mindful Runner as a coaching practice and how this podcast is an e...
Running AMUK
11 Oct 2021
Contributed by Lukas
I'd love to hear from you. Send me a textAMUK - 4 Iconic Ultra Trail Races in seven months. This is an interview with Riana Henning, Justin Oelofs...
Addo Trail Race - SA Races
23 Sep 2021
Contributed by Lukas
I'd love to hear from you. Send me a textA detailed discussion of the Addo Trail race in South Africa covering all three distances. I discuss the ...
The Body Mind Connection
21 Sep 2021
Contributed by Lukas
I'd love to hear from you. Send me a textConnecting body and mind can have a profound effect on how you run. In this episode I speak about how to ...
Building Grit
09 Sep 2021
Contributed by Lukas
I'd love to hear from you. Send me a textGrit is a quality all endurance athletes aspire to. In this episode I talk about what it is and how to de...
South African Ultra Races
02 Sep 2021
Contributed by Lukas
I'd love to hear from you. Send me a textAn overview of Ultra Races in South Africa. I present my top 2 road ultra's and top 6 trail ultras. ...
Brain Power
24 Aug 2021
Contributed by Lukas
I'd love to hear from you. Send me a textUsing your brain to enhance athletic performance. Positive Self Talk, Visualization, Mindfulness, Scenari...
Mindfulness in Running
17 Aug 2021
Contributed by Lukas
I'd love to hear from you. Send me a textAn explanation of Mindfulness in Running and how to start the journey to becoming a more Mindful Runner C...
Building Peak Performers
10 Aug 2021
Contributed by Lukas
I'd love to hear from you. Send me a textHow to go about developing peak performances and turn yourself into a master of running. Check out our we...
Introducing High Intensity Training
02 Aug 2021
Contributed by Lukas
I'd love to hear from you. Send me a textAn introduction to high intensity training. We discuss Lactate Threshold or Tempo training as well as V02...
Introducing Low Intensity Running
29 Jul 2021
Contributed by Lukas
I'd love to hear from you. Send me a textA brief explanation of low intensity running. The benefits, how much you should be doing, how it fits int...
Introducing Rate of Perceived Effort
22 Jul 2021
Contributed by Lukas
I'd love to hear from you. Send me a textRate of Perceived Effort is one of the metrics available to an athlete to determine the intensity of a wo...