Mindful Runner

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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

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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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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.

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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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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.

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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.

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 the right quality and quantity, your 'engine' can sputter, leading to fatigue, sluggishness, or even a lack of motivation. Poor nutrition habits can often be mistaken for a lack of motivation!

• The Fuelling Foundation: Carbohydrates: Carbs are the primary fuel source for your brain and muscles. Your glycogen stores (energy reserves) will diminish depending on your intensity and the duration of your activity, typically extinguishing at around the 90-120 minute mark on average.

• Sustained Energy for Intense Workouts: Consistently fuelling your body with whole, unprocessed foods provides the sustained energy needed for intense workouts. This translates to increased endurance, faster recovery, and ultimately, better results from your training.

• Nutrition is a Long-Term Investment: Eating healthy is a long-term investment that is often more cost-effective than constantly eating out or relying on supplements and medication to deal with the consequences of poor health.

Practical Fuelling Strategies Discussed:

1. Pre-Run Nutrition: For ideal fuelling, aim for a balanced meal 2-3 hours before your run, including lean protein (chicken, fish), complex carbohydrates (whole grains), and healthy fats (avocados, nuts).

2. On-the-Go Fuelling for Longer Runs: For longer sessions, fuelling during your activity is crucial. Think energy gels, chews, or sports drinks that provide quick carbohydrates for sustained energy. Experiment to find what works best for you! Hydration is always key!

3. Post-Run Recovery: Within 30-60 minutes of finishing your run, consume a combination of proteins and carbohydrates to help repair and rebuild muscle tissues.

Remember, everyone's body is different, so it's super important to experiment and find what works best for you.

Thank you for tuning in to this episode! If you enjoyed it, please consider subscribing, leaving a review, and sharing it with a friend.

My name is Debbie, Mindful Runner's sports nutritionist and running coach.

Connect with Mindful Runner:Website: https://www.mindfulrunner.co.zaInstagram: @mindfulrunnerFacebook: MindfulRunner

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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.

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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 preparation strategies, and wild plans for May 2023: running three 100-milers and one 200-miler in just one month! This unforgettable conversation offers insights into the incredible world of ultra-running and the unstoppable spirit of Miler Marius. Don't miss this captivating episode that's sure to inspire and ignite your own passion for pushing past limits!

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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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 @muggyicegoat

Check out the other DGT episodes on Mindful Runner to get more information on this fascinating race.

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 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 Addo 100 Miler and is a name to watch out for on the ultra trail scene.

To follow Lodelia you can find her at oosi_l on Instagram

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.