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

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:–

1. The 3 phases of smart post-race recovery
2. How to know when your body and mind are truly ready
3. The most common mistake runners make after their Main event
4. Our 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.

Three starts. Three DNFs. And still… not done.In this raw and honest episode, Fred shares the emotional weight of his third attempt — and third DNF — at the Mac Mac 200 mile trail race. But this isn’t a story of failure. It’s a story of resilience, reflection, and the relentless pursuit of growth.🎙️ What’s inside: • Why the DNF isn’t the full story • Training, coaching, and removing luck from the equation • The powerful role of mental preparation • Reconnecting with nature — and self • What’s next after three brutal finishes that never cameThis is one for every runner who’s been knocked down and got back up again — not for the medal, but for the meaning.🎧 Subscribe for more Mac Mac Interviews — athlete stories, trail wisdom, and the truth behind ultra.#MacMac200 #UltraRunning #TrailRunning #MindfulRunner #DNF #RunningCoach #ThirdAttempt #StillStanding

Join Fred Richardson on The Mindful Runner Podcast for an insightful interview with ultra runner Marius van Rensburg. Part of our Mac Mac 200 Miler series, Marius shares his vast experience, discussing the mental and physical demands of ultra-distance running, crucial recovery strategies, and the vital role of coaching.

Learn about setting a finisher's mindset, the beauty of South African trails, and why problem-solving is key during races. Essential listening for any trail or ultra runner seeking deliberate training and performance growth.

Find more at MindfulRunner

In this episode, Fred interviews Nicky Booyens, the only woman to have successfully completed the MacMac 200-mile race. Nicky shares her experiences, challenges, and the evolution of her approach to ultra racing. She discusses the mental strategies she employs during long races, her pacing techniques, and the importance of personal satisfaction over competition. Nicky emphasizes the need for more women to participate in ultra races and offers advice for those considering taking on the challenge. The conversation also touches on her training regimen, the role of cross-training, and the joy of racing.Chapters00:00 Introduction to Nikki Boyans and Her Journey02:19 Experiences and Challenges in the MacMac Race04:59 Mindset and Mental Strategies for Ultra Racing07:21 Pacing and Race Management Techniques09:58 The Role of Women in Ultra Racing12:45 Training Regimen and Preparation for Races15:03 Cycling's Influence on Running Performance17:43 Final Thoughts and Encouragement for Runners#NickyBooyens #TurboMamba #MacMac200 #200MileUltraQueen #UltraRunning #TrailRunning #WomensRunning #UltraWoman #MindsetMatters #SouthAfrica #InspirationalRunner

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After quitting at 200km in 2024, Gideon Kahl is stepping up to the Mac Mac 200 for the second time. In this candid interview, we explore what it means to line up at one of the toughest trail races in Africa—without a long resume, without guarantees, but with deep intent.

We talk:

• Why Gideon is returning to the 200 miles

• How he’s training, preparing, and mentally approaching the challenge

• What excites (and scares) him most about Mac Mac

• What it means to show up fully when the outcome is uncertain

This is a conversation about courage, clarity, and showing up for the long road ahead.

🟡 Subscribe for more Mac Mac 200 interviews

🔗 Learn more: https://mindfulrunner.co.za

#MacMac200 #TrailRunning #UltraRunning #GideonKahl #MindfulRunner #First200Miler #EnduranceMindset

In 2022, Eben van Wyk DNF’d the Mac Mac 200. In 2023, he came back and won it. And in 2024, he stepped off the course at 55 km—not defeated, but deliberate.In this episode of The Mindful Runner Podcast, Eben shares the evolution of his mindset: from chasing redemption to running with presence. We talk about resilience, family support, and the maturity it takes to walk away without regret. This is a conversation about growth, perspective, and knowing when enough is enough.🎧 Part of The Mac Mac 200 Interviews📍 Subscribe for more from The Mindful Runner Podcast#MacMac200 #UltraRunning #EbenVanWyk #TrailRunning #MindfulRunner #RunningMindset #Resilience #DNFToVictory #UltraMarathon

In this episode of The Mindful Runner Podcast, we speak with John-Carter, a seasoned runner making the leap from crewing to competing at the Mac Mac 200.

He’s stood on the sidelines supporting others through their darkest and brightest moments—and now it’s his turn to line up and face the unknown. We talk about what it means to shift roles, the mental prep involved in tackling your first 200-miler, and the quiet determination it takes to show up, step in, and go long.

🎧 Part of The Mac Mac 200 Interviews

📍 Subscribe for more from The Mindful Runner Podcast

#MacMac200 #UltraRunning #TrailRunning #MindfulRunner #JohnCarter #First200Miler #EnduranceMindset #FromCrewToRunner