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PODCAST

Mindful Runner

Fred Richardson

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,

sports running

All Episodes

75:14

DGT - the Doyenne

Mindful Runner ·

2021/12/13

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.runEmail: linda@rockhoppingtrail.runInsta : lindadokeFacebook : Linda Doke

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24:52

DGT - the Soloist

Mindful Runner ·

2021/12/10

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.zaSupport the showVisit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.

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31:05

DGT - the Master

Mindful Runner ·

2021/12/07

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.zaSupport the showVisit us at www.mindfulrunner.co.za for more

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34:55

DGT - the Custodian

Mindful Runner ·

2021/11/25

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

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20:02

DGT - The pioneer

Mindful Runner ·

2021/11/19

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

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29:13

Preparing to race Karkloof

Mindful Runner ·

2021/11/18

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.zaSupport the showVisit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.

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53:29

Karkloof Ultra

Mindful Runner ·

2021/11/14

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.zaSupport the showVisit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on

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28:59

Preparing to race Mac Mac

Mindful Runner ·

2021/11/12

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.zaSupport the showVisit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.

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45:04

Mac Mac Ultra

Mindful Runner ·

2021/11/09

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.zaSupport the showVisit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.

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21:54

Preparing to race UTD

Mindful Runner ·

2021/11/05

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.zaSupport the showVisit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.

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40:50

Ultra Trail Drakensberg

Mindful Runner ·

2021/11/03

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.zaSupport the showVisit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.

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40:55

Preparing to race Addo

Mindful Runner ·

2021/10/28

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.zaSupport the showVisit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.

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52:42

Addo Elephant Trail Race

Mindful Runner ·

2021/10/26

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.zaSupport the

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5:31

Training Zones

Mindful Runner ·

2021/10/25

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.zaSupport the showVisit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.

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21:49

AMUK - A coaches perspective

Mindful Runner ·

2021/10/18

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 AMUKAMUK is 4 iconic South African trail 100 milers completed in seven months Check out our website at https://www.mindfulrunner.co.zaSupport the showVisit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.

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6:37

Meet the Mindful Runner

Mindful Runner ·

2021/10/15

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.zaSupport the showVisit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.

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41:30

Running AMUK

Mindful Runner ·

2021/10/11

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 2021The AMUK races are : Addo Elephant Trail Run, Ultra Trail Drakensberg, Mac Mac Ultra, Karkloof 100You 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.zaSupport the showVisit us at www.mindfulrunner.co.za for

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9:27

Addo Trail Race - SA Races

Mindful Runner ·

2021/09/23

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.zaSupport the showVisit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.

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7:42

The Body Mind Connection

Mindful Runner ·

2021/09/21

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.1321664111The 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.zaSupport the showVisit us at www.mindfulrunner.co.za for more

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7:54

Building Grit

Mindful Runner ·

2021/09/09

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.zaSupport the showVisit us at www.mindfulrunner.co.za for more information on our coaching. You can also view this episode on YouTube.

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47 results

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