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 duration
• How much to consume per hour to stay energized without overwhelming your gut
• Why practice matters: gut training is just as essential as physical training
• Smart use of real food vs sports gels, especially during multi-hour efforts
• Electrolyte and hydration strategies to support fueling and avoid common pitfalls
• What to do if things go wrong mid-race — and how to adapt on the fly
• Mindset tools for staying calm and responsive when fueling challenges arise

Whether you’re prepping for your first ultra or refining your 100‑mile strategy, this episode delivers practical tips, science-driven insight, and race-tested wisdom to help you fuel smarter — and finish stronger.

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.

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 emotional support from the community. Lidia's story is one of resilience, determination, and the power of personal goals in achieving success.

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.

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. You can also view this episode on YouTube.

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.

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 on it.

✅ The Power of Power—why it’s becoming a game-changer for trail and ultra-runners.

✅ RPE: The Human Touch—how to fine-tune effort using your own perceptions.

✅ Integrating the Metrics—how to use them together to train with precision.

🎧 Whether you’re training for a marathon, ultra, or just want to run with more awareness, this episode will help you harness the science of running while staying connected to your body’s intuition.

👉 Subscribe, listen, and level up your running today!

🔗 Check out our coaching programs: https://mindfulrunner.co.za/personalised-coaching-programs

📩 Got questions? Drop them in the comments or DM us!

#RunningMetrics #HeartRateTraining #TrailRunning #UltraRunning #MindfulRunning #PacingStrategy #RPE #RunningCoaching #PowerTraining

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.

I'd love to hear from you. Send me a text

Finding Meaning Beyond the Miles

The 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.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.

I'd love to hear from you. Send me a text

A 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.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.

I'd love to hear from you. Send me a text

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 about Terence's own journey with Karkloof, from his first encounter at the 2017 training camp to becoming the event's owner. With his rich background in outdoor and adventure events, Terence brings a unique perspective to the Karkloof Trail Series.

What changes can runners expect? How will Terence's passion for outdoor adventure and storytelling shape this iconic event? Tune in to "Trailblazing Karkloof: Terence's Take" to discover the exciting journey ahead for the Karkloof Trail Series.

Whether you're an aspiring trail runner, a seasoned participant of the Karkloof Trail Series, or just someone intrigued by stories of passion and dedication, this podcast episode is for you! So, don't wait, press play and immerse yourself in the vibrant world of trail running under the new stewardship of Terence Vrugtman.

You can see the interview on YouTube here -> https://youtu.be/Rt41d8vVd20

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.