Mindful Runner

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 goals. You know you need those vitamins and minerals, but understanding what and how much can significantly impact your performance! Key Takeaways from This Episode: Your Body as a High-Performance Engine: Think of your daily food as the fuel. Without...

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. Jo...

I'd love to hear from you. Send me a text 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 Africa, Miler Marius is the epitome of endurance and passion. Join us as we explore his motivation, mental prep...

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

I'd love to hear from you. Send me a text 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 nuggets of wisdom on mental resilience, managing career and running, what running means to her.  She is the winner of the...

I'd love to hear from you. Send me a text 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.za Support the show Visit us at www.mindfulrunner.co.za for more information on our coachin...

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

I'd love to hear from you. Send me a text 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.za Support the show Visit us at www.mindfulrunner.co.za for more information on our coachi...

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

I'd love to hear from you. Send me a text 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.za Support the show Visit us at...

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

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

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

I'd love to hear from you. Send me a text 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.za Support the show Visit us at www.mindfulrunner.co.za for more information on our coaching. You can al...

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

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

I'd love to hear from you. Send me a text 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.za Support the show Visit us at www.mindfulrunner.co.za for more information on our coaching. You can also view...

I'd love to hear from you. Send me a text 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.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 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.za Support the show Visit us...

I'd love to hear from you. Send me a text 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.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 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 AMUK AMUK is 4 iconic South African trail 100 milers completed in seven months Check out our website at https://www.mindfulrunner.co.za Support the...

I'd love to hear from you. Send me a text 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.za Support the show Visit us at www.mindfulrunner.co....

I'd love to hear from you. Send me a text 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 2021 The AMUK races are : Addo Elephant Trail Run, Ultra Trail Drakensberg, Mac Mac Ultra, Karkloof 100 You can find more on AMUK on their Facebook Page at https://ww...

I'd love to hear from you. Send me a text 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.za Support the show Visit us at www.mindfulrunner.co.za for more information on our...

I'd love to hear from you. Send me a text 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.1321664111 The TedX talk that speaks of Mindfulness and it's effect on the body https://www.youtube.com/watch...