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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

00:17:37

Eben van Wyk : Learning to Let Go

Mindful Runner ·

2025/06/22

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 deliberate.In this episode of The Mindful Runner Podcast, Eben shares the evolution of his mindset: from chasing redemption to running with presence. We talk about resilience, family support, and the maturity it takes to walk away without regret. This is a conversation about growth, perspective, and knowing when enough is enough.🎧 Part of The Mac Mac 200

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00:24:58

John Carter : Stepping into the Arena

Mindful Runner ·

2025/06/21

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 200.He’s stood on the sidelines supporting others through their darkest and brightest moments—and now it’s his turn to line up and face the unknown. We talk about what it means to shift roles, the mental prep involved in tackling your first 200-miler, and the quiet determination it takes to show up, step in, and go long.🎧 Part of The Mac Mac 200

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00:33:19

Jamie Fensham : Embracing the challenge

Mindful Runner ·

2025/06/20

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 Ultra.We explore the mindset of stepping into a distance you’ve never faced before, how Jamie’s training has evolved, and what it feels like to prepare for the unknown. With limited expectations and a grounded approach, Jamie brings a refreshing perspective to ultra running: one built on curiosity, presence, and the willingness to see what’s

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00:39:28

Jarryd James : Stepping into the Uknown

Mindful Runner ·

2025/06/19

n this episode of the Mindful Runner podcast, host Fred interviews Jarryd James, a novice runner preparing for the challenging Mac Mac 200 Miler. Jared shares his inspiring journey from battling addiction to finding solace and purpose in running. He discusses the mental and physical challenges of ultra running, the importance of discipline, and the strategies he employs for training and race preparation. The conversation delves into the significance of community support, personal growth, and the

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00:28:02

Damien Kuhn: Winning the Long Game

Mindful Runner ·

2025/06/18

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 race for over 200 kilometers—only to fall short of the finish. Now, with victory behind him and another attempt ahead, he reflects on the lessons from both heartbreak and triumph.Damien shares insights from training on the route near his hometown of Nelspruit, how running back-to-back ultras like Comrades and Mac Mac shape his mindset, and why community

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00:17:54

Mac Mac 200: Third Attempt, Final Word

Mindful Runner ·

2025/06/16

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 honest episode, Fred reflects on what it means to come back after setbacks, why this race keeps calling him, and how his relationship with the land has shifted over time.You’ll hear:The story behind Fred’s previous attempts (290 km and 65 km)What changed in his mindset and approach this yearWhy Mac Mac is more than a race — and not a battle to be wonHow

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60:38

Fueling for the Long Haul: Ultra Nutrition with Mari

Mindful Runner ·

2025/06/09

I'd love to hear from you. Send me a text In this full-length episode of Mindful Runner, Fred hosts a live webinar with ultra-runner and Precision Nutrition athlete Mari Marincowitz to unpack one of the most critical — and sometimes overlooked — aspects of endurance running: fueling on long efforts. You’ll learn: What “good fueling” actually means: tailored intake based on effort and durationHow much to consume per hour to stay energized without overwhelming your gut Why practice matter...

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38:47

Overcoming Adversity : Lodelia's MUT Miler

Mindful Runner ·

2025/06/02

I'd love to hear from you. Send me a text In this episode, Lodelia Kombrink shares her incredible journey of running the George Mutt 100-mile race, where she faced significant challenges, including a severe tummy bug just before the race. With the support of her husband Divan and coach Anja, Lodelia navigated through physical and mental obstacles, particularly during the pivotal Cradock Pass. The conversation highlights the importance of mental preparation, nutrition strategies, and the emoti...

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24:13

Ultimate Addo : Handling the heat - Part 2

Mindful Runner ·

2025/02/13

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. Yo...

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31:00

Ultimate Addo : Trail Race breakdown - Part 1

Mindful Runner ·

2025/02/10

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.

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41:55

Breaking Down Running Metrics: Heart Rate, Pace,...

Mindful Runner ·

2025/01/31

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...

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32:17

Finding Meaning Beyond the Miles

Mindful Runner ·

2025/01/20

I'd love to hear from you. Send me a textFinding 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 community.A recording of a recent webinar 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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4:26

Nutrition for Ultra Runners

Mindful Runner ·

2025/01/06

I'd love to hear from you. Send me a textA 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.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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17:56

Karkloof Trail Series: A Fresh Direction

Mindful Runner ·

2023/06/18

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28:43

Unstoppable Ultra-Running: An Exclusive Interview...

Mindful Runner ·

2023/05/10

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47:16

DGT - The Winners

Mindful Runner ·

2022/12/12

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 @muggyicegoatCheck out the other DGT episodes on Mindful

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42:12

Lodelia Oosthuizen

Mindful Runner ·

2022/06/28

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13:35

Training with Power

Mindful Runner ·

2022/06/15

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.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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41:45

DGT - the Race

Mindful Runner ·

2021/12/20

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

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32:03

DGT - the Adventurer

Mindful Runner ·

2021/12/15

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.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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