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 lessons learned through endurance sports.

#MacMac200 #ultrarunning #addictionrecovery #endurancesports #trainingstrategies

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 and consistency matter just as much as grit.

Whether you’re chasing your first ultra or preparing for your next comeback, this conversation is about what it really takes to go the distance—mentally, physically, and emotionally.

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Fred 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 year
• Why Mac Mac is more than a race — and not a battle to be won
• How experience, presence, and humility shape the long game in ultra trail running

This is the first in our Mac Mac interview series, featuring runners and coaches taking on one of South Africa’s toughest endurance events.

🧭 Follow the series, subscribe, and share your own Mac Mac story with us.

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📸 Instagram: @mindfulrunner

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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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.