Mindful Runner

Fred Richardson
  • 5.0 (6)
  • RUNNING
  • EVERY TWO WEEKS

Welcome to The Mindful Runner Podcast – the trusted voice for trail runners who want clear, actionable answers to their running challenges. The Mindful Runner Podcast delivers clear, actionable answers to trail runners’ toughest questions. Hosted by coach and ultra-runner Fred Richardson, each short episode tackles real training challenges with practical insight. ✨ New: The Quiet Run – weekly 5–8 min reflections on the inner journey of running. Tune in every Wednesday to reconnect with your breath, your stride, and the trail.

  1. 03/10/2025

    Hydration Myths Busted: Essential Tips for Ultra Racers

    In this episode, we dive into one of the most misunderstood yet critical aspects of ultra racing: hydration. Join Fred as he unravels the complexities of fluid intake, debunking old myths and offering practical guidelines for both hot and cold conditions. Discover why hydration and fueling should be treated as separate dials, and learn how to tailor your hydration strategy to enhance performance without risking health. Whether you're a seasoned racer or new to the ultra scene, this episode is packed with insights to keep you moving efficiently and safely. Tune in for expert advice and a chance to ask your burning questions in our interactive Q&A session.

    12 min

  2. 26/09/2025

    Fuel Like The Pros | UTMB & Tour de France

    Tom Evans and Ruth Croft’s fueling strategies at UTMB 100 miles — broken down into real numbers and lessons you can use. We also compare what Tour de France riders do and how terrain-timed fueling beats “hourly fueling.” Takeaways: gut training progression, carb ceilings, heat vs cold strategies, and practical race-day tactics. 👉 Coaching: mindfulrunner.co.za

    11 min

  3. 22/09/2025

    Running with Power: How to Use It (ft. Steve Bateman)

    Power is showing up on more and more GPS watches — but what does it actually mean, and how can you use it to run better? In this episode of the Mindful Runner Podcast, I sit down with Steve Bateman, coach and author, who has become one of the leading global voices on running with power. Steve explains why power matters, how it compares to pace and heart rate, and how you can start using it right now to train smarter and race stronger. We cover: ⏱ Why runners should care about power now ⌚ Wrist-based vs. Stryd — what’s reliable? 📊 How power helps break bad training habits 🏔 Using power on hills and descents 🏁 Sticking to power on race day to avoid blowing up ✅ Practical steps to get started Whether you’re a road runner, trail runner, or training for your next ultra, this episode gives you real takeaways you can use immediately with the power data on your watch. SuperPower Calculator for Sheets (SPCs): https://f1r2a.com/SuperPower_Calculator SuperPower Calculator for Web (SPCw): https://superpowercalculator.com/ The books on my website: https://f1r2a.com/books/

    22 min

  4. 19/09/2025

    The Hidden Race Day Killer | Overheating And How To Beat It

    Overheating is one of the biggest but least understood limiters in ultra endurance racing. In this episode, we dive into why your rising core temperature quietly erodes performance, how heat adaptation works, and what protocols you can use to train smarter. You’ll learn: ✅ Why heart rate, core temp, fueling, and performance are linked ✅ The difference between active and passive heat conditioning ✅ How to monitor progress with aerobic decoupling (Pw:Hr ≤ 5%) ✅ Practical base, maintenance, and race-specific protocols ✅ Why measuring matters — and how the CORE sensor helps you push safely This is part 1 of a 3-part performance series: 1️⃣ Heat adaptation 2️⃣ Hydration strategies 3️⃣ Nutrition for hot conditions Overheating is one of the biggest but least understood limiters in ultra endurance racing. In this episode, we dive into why your rising core temperature quietly erodes performance, how heat adaptation works, and what protocols you can use to train smarter.We’ll cover: • Why heart rate, core temp, fueling, and performance are linked • The difference between active and passive heat conditioning • How to monitor progress using aerobic decoupling (Pw:Hr ≤ 5%) • Practical protocols for base, maintenance, and race-specific adaptation • Why measuring matters: going closer to the edge safely with COREThis is the first in a 3-part series:1️⃣ Heat adaptation2️⃣ Hydration strategies3️⃣ Nutrition for hot conditionsLearn how to beat the hidden race-day killer and unlock your best performanceLink to Core device : https://corebodytemp.com 🔗 Learn more about coaching: https://www.mindfulrunner.co.za Link to Heat Adaption Download : https://mindfulrunner.co.za/wp-content/uploads/2025/09/Heat_Adaptation_Protocol.pdf Setup a Discovery chat : Apphttps://outlook.office365.com/book/MindfulRunner1@mindfulrunner.co.za

    24 min

  5. 20/08/2025

    Whales, Cliffs & Endless Joy on the Trail

    Join Debbie and Fred as they dive into Fred’s first Whale of Trail experience—epic cliffs, beach miles, falls, whales, and all. From boutique race vibes to testing limits after Mac Mac, this honest conversation captures the beauty, challenge, and joy that make Whale of Trail unforgettable.Explore more about the course, race formats, wildlife, and entry details at the official Whale of Trail website: https://www.whaleoftrail.co.zaThanks to the photographers whose images we have used and toe Whale of Trail for providing the imagesNick JoubertPeter Kirk MediaAnja AucampDevin Paisley

    38 min

  6. 12/08/2025

    Walter’s Journey: Resilience, Grit, and Ultra Running Glory

    Walter Moldenhauer’s ultra running journey is nothing short of inspiring. In this conversation, Walter opens up about the health challenges, mental battles, and personal setbacks he’s faced — and how he’s used grit, mindset, and a strong support system to push through. We talk recovery, resilience, and the lessons endurance running teaches you when the odds are stacked against you. Plus, Walter shares his future goals in the sport and why he’s not done yet.00:00 Introduction to Walter Moldenhauer's Journey02:38 From Cycling to Trail Running: A Transformation05:21 The Challenges of Ultra Running08:09 Bouncing Back: The Art of Recovery10:23 Mindset and Mental Strength in Ultra Running13:20 The Role of Support Systems15:59 Finding Purpose and Motivation18:36 Training and Balancing Life21:07 The Importance of Recovery23:49 Experiencing Nature Through Running26:24 Future Goals and Aspirations

    37 min

  7. 15/07/2025

    The Quiet Run : Beyond the Grind

    Weekly Reflections from the Mindful Runner Not every challenge needs to be fought. In this first episode, we explore what happens when we stop trying to conquer the mountain — and start moving with it. A short reflection on effort, resistance, and the quiet power of belonging. 🎙️ Listen. Breathe. Notice. 🌍 More at mindfulrunner.co.za #TheQuietRun #MindfulRunner #TrailRunning #RunningReflection #RunMindfully #Ultrarunning

    3 min

  8. 14/07/2025

    Post-Race Recovery: How to Return to Training the Right Way

    You crossed the finish line. Now what? In this Mindful Runner Podcast episode, Fred and Debbie share how to return to training after your big goal race—whether it was 20km or 200 miles. 🧭 What we cover:– The 3 phases of smart post-race recoveryHow to know when your body and mind are truly readyThe most common mistake runners make after their Main eventOur free “Return to Training Assessment” PDF to help you decide🎁 Download the free checklist here:👉 🔔 Subscribe for more trail running strategy, recovery tools, and mindful performance tips. 💬 Got questions? Leave them in the comments—we respond to every athlete.

    6 min
See All (57)

Ratings & Reviews

5
out of 5
6 Ratings

About

Welcome to The Mindful Runner Podcast – the trusted voice for trail runners who want clear, actionable answers to their running challenges. The Mindful Runner Podcast delivers clear, actionable answers to trail runners’ toughest questions. Hosted by coach and ultra-runner Fred Richardson, each short episode tackles real training challenges with practical insight. ✨ New: The Quiet Run – weekly 5–8 min reflections on the inner journey of running. Tune in every Wednesday to reconnect with your breath, your stride, and the trail.

Information

  • Creator
    Fred Richardson
  • Years Active
    2021 - 2025
  • Episodes
    57
  • Rating
    Explicit
  • Copyright
    © Fred Richardson
  • Show Website
    Mindful Runner

You Might Also Like