ORDINARY PEOPLE. EXTRAORDINARY THINGS
RUN FOR LONGEVITY
Performance and healthspan, powered by Human Intelligence. We use science-backed data to build durability for the runners we support, regardless of age
Our Channels at a Glance
Comprehensive Mindful Content
Mindful Runner Podcast
Available on Spotify + YouTube (Mindful Trails)
The flagship channel featuring broad, trail-focused content for all types of runners. Expect engaging podcasts, practical training advice, mental coaching and race reflections, all delivered in a friendly, conversational format.
Perfect for:
*Trail runners and road runners
*Those seeking community, insight and motivation
*Listeners wanting a blend of technical tips and personal stories
Second Gear with Debbie
Available on YouTube + Spotify
This channel is your essential guide for women navigating perimenopause and postmenopause, especially if you're an active runner or want to stay fit in midlife. As an ultra-runner, coach, and nutritionist who's been there, I share science-backed strategies on hormone health, midlife fitness, running, nutrition, and mindset. Learn to manage menopause symptoms, boost your energy, build strength, and keep running strong through your unstoppable Second Gear!
The Mindful Runner Method
Standard Science is the Floor. Our Method is the Ceiling
Intent
We define the specific physiological and psychological ‘why’ behind every
mile. You never run “just because.
focus
We train the mind to remain present, turning endurance into a moving
meditation and developing mental composure under load.
Practice
Centered on breath as a master regulator of effort and the nervous system
state, Practice is the ritualized development of skill, movement quality, and structural
durability.
reflection
We close the loop between objective data and human reality. By
integrating your perceived effort and post-activity wellness metrics, we ensure your
plan remains as dynamic as your life.
We don’t just coach you to the finish line; we coach you for the long game
At Mindful Runner, we believe the pursuit of endurance is the ultimate vehicle for a life
well-lived. We operate in the space where the textbooks end, using our proprietary
methodology to bridge the gap between your data and your human experience.
Technology is the Tool.Humans are the Strategy.
Coaching for 2050
courses
Elevate Your Run: Courses for the Conscious Athlete
True mastery of the trail begins not with the feet, but with the mind. It’s about transforming your run into a moving meditation, where every element—from your breath to your gear—works in perfect harmony. Our programs are crafted to guide you through the essential arts of fueling for endurance, moving with fluid efficiency, and preparing for any challenge the path presents. Learn to listen to your body, trust your instincts, and run not just farther, but with greater purpose and joy.
THE MINDFUL RUNNER METHOD: HUMAN INTELLIGENCE VS AI
PERFORMANCE COACHING: THE HUMAN PARTNERSHIP
For athletes who demand active management, real-time
adaptation, and a master coach in their pocket every single day.
Managed Coaching
R 950
- Weekly Human Data Review: A professional check-in on your TrainingPeaks data, RPE, and wellness metrics.
- Dynamic Accountability: A dedicated partner to help you navigate life-stressors and keep your training on track.
- The Guardrail: Proactive monitoring of your subjective feedback to prevent burnout and injury before they happen.
- Wearable Sync: Integration of your biometric data (Garmin, Suunto, Coros, Apple, Oura) for professional oversight.
- The MR Foundation: Programming built on our proprietary method to move you from ordinary to extraordinary.
- Direct Accountability Line: WhatsApp support to keep you motivated and connected to your goals.
- Ideal For: Athletes seeking human accountability and steady progress.
R 1,350
- Twice-Weekly Strategic Reviews: In-depth analysis of your training data, fatigue, and progress.
- Tactical Weather Adaptation: Proactive 10-day adjustments to ensure session intent is never compromised by the elements.
- The Full Roadmap: Access to your Annual Training Plan (ATP) and TrainingPeaks Premium.
- Race-Day Campaign Planning: Strategic pacing, fueling, and post-race analysis for two "A-Events" per year.
- Practice & Resilience Mastery: Direct coaching on breath regulation and movement quality for high-stress race moments.
- Direct Performance Access: WhatsApp partnership for real-time strategic course correction and support.
- Ideal For: Ambitious ultra-athletes building resilience and tactical strategy.
R 2,450
- Daily Plan Optimization: Real-time adjustments based on your data and feedback.
- Biometric Integration: Daily HRV, Sleep, and RHR interpretation for total stress management.
- The Full Roadmap: Access to your Annual Training Plan (ATP) and TP Premium.
- Biological Performance Edge: Specialized Garmin Women’s Health and Hormonal integration.
- Tactical Versatility: Proactive weather-proofing and indoor treadmill/cycling pivots.
- Elite Race Mastery: Precision metabolic profiling and total race-day logistics.
- Multi-Device Sync: Seamless integration for Garmin, Suunto, Coros, Apple, and Oura.
- Ideal For: Athletes chasing mastery, podiums, and total life-performance integration.
MENTORSHIP: STRATEGIC OVERSIGHT
Strategic oversight for the autonomous
athlete. Master-level blueprints meet professional mentorship.
STRATEGIC MENTORSHIP
R 750 / mo
- Successive 4-Week Blueprints: High-level training blocks that evolve monthly to match your progress and goals.
- Direct Expert Mentorship: WhatsApp access to your coach during the training day for professional strategy and "gut checks.
- Structural Durability: Access to our signature strength and mobility routines to build a body that lasts.
- The MR Advantage: Professional oversight and strategic roadmaps built on our proprietary method.
- Tactical Freedom: The perfect balance of professional programming and athlete autonomy.
- Ideal For: Experienced, autonomous athletes needing a professional roadmap.
Coaching That Moves You
We are here for You!
Master Mentors of the Mindful Runner Method
We Are Passionate
Fred,
The Strategic Architect
Ideal For: Athletes who value engineering-led structures,
precision data, and the high-level strategy required to
map out complex ultra-campaigns.
Debbie ,
The Holistic Mentor
Ideal For: Athletes seeking a balanced, science-backed
approach that prioritizes structural health, resilience,
and a nuanced understanding of biological and
hormonal cycles.
Marius,
The Endurance Sage
Ideal For: Ultra-athletes going deep (100m–200m+) who need
calm wisdom, psychological durability, and the grit to
survive extreme mountain environments.
Anja,
The Performance Energizer
Ideal For: Competitive spirits who love data-driven gains,
tech-driven performance, and high-energy adventure.
Perfect for those looking to unlock their next level of
intensity.
Diana,
The Relatable Visionary
Ideal For: Ordinary people doing extraordinary things; perfect
for those building resilience from scratch and seeking
a partner who understands the mental architecture of
grit.
EVENTS
TRAINING CAMP
These weekends are designed to introduce you to the skills needed to get the most from your time running on mountain trails. The activities are packed with practical knowledge.
TRAIL SKILLS CLINIC
This clinic will provide you with a comprehensive understanding of what it takes to become a successful trail runner.
SEASONAL CHALLENGES
Take part in themed challenges throughout the year that motivate you to push your limits while having fun.
Guest Speaker Series
These sessions provide unique perspectives on training strategies, mental resilience, and nutrition that can help you on your running journey.
Trail Skills Clinics and Running Training Camps
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OUR CLIENTS
Success Stories
Anja was completely amazing and got me through my debut Cape Town marathon 2022 she knew exactly how to motivate me and get me ready despite my hectic schedule as a working student Mom. I did not break any records because it was my first and my training time was limited but without Anja’s coaching I wouldn’t even have made it to the start line! Having her in my corner made a world of difference.Thank you Mindful Runners
I’m extremely grateful for having Fred as coach, as he has guided me in completing my 10th Comrades this year. From weekly plans with a mixture of good quality, low heart rate running and long distance running I achieved my 10th Comrades and got my green number in Durban this year. Weekly touch bases and quick responses from Fred via WhatsApp was great as feedback in the past from previous coaches has been poor. The run was awesome, where I enjoyed my 10th and took it all in.
I joined the Mindful Runner team in 2016 and it was the best decision I have ever made. Whilst I may not ever be an elite runner, I wanted to get better for myself and challenge myself.
Fred Richardson has supported my sometimes wild decisions and helped me overcome so many running challenges. Being part of the Mindful Runners family is super special and the community inspires you to take challenges and participate in awesome events around the country.
LET'S DO THIS!
Get in Touch!
Book an Appointment with One of Our Expert Coaches Today!
Join us at Mindful Runner, where we believe in your potential. Let’s #BeExtraordinary together!
Book Here