Mindful Runner
Welcome to The Mindful Runner Podcast – the trusted voice for trail runners who want clear, actionable answers to their running challenges.
As trail runners, we know that balancing training, life, and goals can feel overwhelming. That’s why this podcast exists—to cut through the noise and provide practical guidance that’s easy to follow, based on years of experience coaching runners just like you.
I’m Fred Richardson, founder of Mindful Runner, ultra-runner, and coach. In each short, focused episode, we’ll tackle the questions you care about most—giving you the solutions, tips, and insights you need to keep moving forward. Whether you’re aiming for your first race or your fastest finish, we’re here to help you achieve it, one clear answer at a time.
Episodes
37 episodes
Ultimate Addo : Handling the heat - Part 2
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 supp...
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Season 4
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Episode 5
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24:13
Ultimate Addo : Trail Race breakdown - Part 1
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...
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Season 4
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Episode 4
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31:00
Breaking Down Running Metrics: Heart Rate, Pace, Power, and RPE
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 Perceiv...
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Season 4
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Episode 3
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41:55
Finding Meaning Beyond the Miles
Finding Meaning Beyond the MilesThe deeper “why” of running: exploring personal motivations and goals.The connection between running, mindfulness, and spiritual practice.How trail running fosters a connection to nature and ...
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Season 4
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Episode 2
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32:17
Nutrition for Ultra Runners
A short introduction to Nutrition for Ultra Runners with running coach and sports nutritionist Debbie van der Linde of Mindful Runner
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Season 4
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Episode 1
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4:26
Karkloof Trail Series: A Fresh Direction
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, photog...
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Season 3
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Episode 1
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17:56
Unstoppable Ultra-Running: An Exclusive Interview with Marius van Rensburg AKA Miler Marius
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 A...
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Season 2
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Episode 2
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28:43
DGT - The Winners
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 re...
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Season 2
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Episode 2
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47:16
Lodelia Oosthuizen
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 nugg...
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Season 2
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Episode 2
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42:12
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Training with Power
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.
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Season 2
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Episode 1
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13:35
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DGT - the Race
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.Th...
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Season 1
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Episode 28
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41:45
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DGT - the Adventurer
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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Season 1
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Episode 27
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32:03
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DGT - the Doyenne
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 ...
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Season 1
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Episode 26
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1:15:14
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DGT - the Soloist
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 appro...
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Season 1
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Episode 25
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24:52
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DGT - the Master
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 win...
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Season 1
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Episode 24
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31:05
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DGT - the Custodian
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 ...
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Season 1
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Episode 23
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34:55
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DGT - The pioneer
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 ...
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Season 1
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Episode 21
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20:02
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Preparing to race Karkloof
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
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Season 1
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Episode 22
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29:13
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Karkloof Ultra
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 diabolica...
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Season 1
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Episode 20
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53:29
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Preparing to race Mac Mac
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 ca...
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Season 1
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Episode 19
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28:59
Mac Mac Ultra
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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Season 1
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Episode 18
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45:04
Preparing to race UTD
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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Season 1
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Episode 17
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21:54
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Ultra Trail Drakensberg
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.
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Season 1
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Episode 16
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40:50
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