Channels

Discover powerful conversations, expert coaching content and runner-centric storytelling through our two primary content channels: Mindful Runner and Second Gear with Debbie. Our channels are built for you.

We create video-first content for runners of all levels, hosted on Spotify and YouTube and distributed widely across podcast platforms including Apple and Amazon Music.

MINDFUL TRAILS

In this insightful episode, Fred delves into the intricacies of hydration for ultra racing. Discover why aiming for 100% fluid replacement can be counterproductive and learn the optimal strategy of replacing around 70% of your sweat rate. Fred shares practical tips on timing your hydration during races, emphasizing the importance of separating hydration from fueling. Tune in to understand how training your hydration system can enhance your performance and comfort during long races. Whether you're a seasoned athlete or new to the ultra scene, this episode offers valuable guidance to optimize your hydration strategy.
Hydration Hacks 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.
Hydration Myths Busted: Essential Tips for Ultra Racers
Hydration for Ultra Performance: Beyond Drink to ThirstHydration is one of the most debated topics in endurance sports — and tonight, we’ll cut through the noise. Join Fred Richardson (Mindful Runner Head Coach) and Debbie van der Linde (Nutrition Coach) as we unpack what the latest science really says about hydration for trail and ultra runners.We’ll cover: • The controversy of “drink to thirst” — where it works, and where it may fail in long ultras. • UTMB athlete data — how much bodyweight loss athletes tolerated (up to 9%) without major performance drops. • Separating fueling and hydration — why carbs and electrolytes shouldn’t always be in the same bottle. • Heat vs. cold conditions — how sweat rate, sodium loss, and thirst cues shift with the environment. • Practical strategies — how to plan fluids and electrolytes for your race, and what not to do at aid stations.This is science-backed, athlete-tested hydration — stripped of myths and tailored for runners.
Hydration for Ultra Racing
Discover the secrets to effective gut training with Fred's step-by-step carb intake strategy. Learn how to progressively build your intake from 60 to 110 grams per hour and optimize your race fuel for peak performance. Don't miss these essential tips for your next race!Link to the full episode at the end
Master Your Gut Training: The Ultimate Carb Strategy!
Fuel like a pro! 🏃‍♂️ Discover how Tom Evans and Ruth Croft optimize their ultra-endurance performance with personalized strategies.Find your own fueling ceiling and train for success#podcast UltraEndurance #FuelingStrategies
Can You Fuel Like a Pro
What does it take to fuel like a world champion? In this episode, we break down the winning nutrition strategies of Tom Evans and Ruth Croft at UTMB 100 miles — their actual carb numbers, terrain-timed fueling tactics, caffeine use, and hot vs cold adaptations.You’ll also see how these lessons connect to what Tour de France riders do — and how you can apply the same science to your own long runs and races.🔑 What you’ll learn: • Why fueling should be terrain-timed, not just hourly • How Tom Evans averaged ~85–90 g/hr and Ruth Croft ~100–110 g/hr • The role of gut training: moving safely from 60 → 90+ g/hr • How heat and cold change what you can tolerate • Practical run-specific tactics (bounce, climbs, descents, aid stations) • Why more carbs isn’t always better (the 120 g/h debate)Presented by Fred Richardson & Debbie van der Linde, Mindful Runner Coaching. 👉 Coaching & resources: https://www.mindfulrunner.co.za
Fuel Like The Pros | Lessons from Tour De France + UTMB
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Second Gear with Debbie

In this insightful episode, Debbie and Fred delve into the intricacies of hydration for ultra racing.Discover why aiming for 100% fluid replacement can be counterproductive and learn the optimal strategy of replacing around 70% of your sweat rate. They shares practical tips on timing your hydration during races, emphasizing the importance of separating hydration from fueling.Tune in to understand how training your hydration system can enhance your performance and comfort during long races. Whether you're a seasoned athlete or new to the ultra scene, this episode offers valuable guidance to optimize your hydration strategy.
Optimize Your Race: Hydration Strategies for Success
In this episode, Debbie and Fred explore the essential topic of hydration in ultra racing, offering valuable insights for all athletes. Learn how to effectively manage your fluid intake to boost performance and health, debunk common hydration myths, and discover actionable advice to enhance your racing experience. Whether you're new to ultra racing or a seasoned competitor, this episode is packed with information to help you succeed. Join us for an engaging conversation and elevate your hydration game!
Beyond Thirst: Mastering Hydration in Ultra Racing
Inside UTMB 100-mile winners’ fueling plans: Tom Evans & Ruth Croft. Learn carb targets, terrain-timed strategies, gut training, and heat vs cold fueling.
Fuel Like The Pros
What does it take to fuel like a world champion? In this episode, we break down the winning nutrition strategies of Tom Evans and Ruth Croft at UTMB 100 miles — their actual carb numbers, terrain-timed fueling tactics, caffeine use, and hot vs cold adaptations.You’ll also see how these lessons connect to what Tour de France riders do — and how you can apply the same science to your own long runs and races.🔑 What you’ll learn: • Why fueling should be terrain-timed, not just hourly • How Tom Evans averaged ~85–90 g/hr and Ruth Croft ~100–110 g/hr • The role of gut training: moving safely from 60 → 90+ g/hr • How heat and cold change what you can tolerate • Practical run-specific tactics (bounce, climbs, descents, aid stations) • Why more carbs isn’t always better (the 120 g/h debate)Presented by Fred Richardson & Debbie van der Linde, Mindful Runner Coaching. 👉 Coaching & resources: https://www.mindfulrunner.co.za
Fuel Like The Pros | Lessons from UTMB and Tour De France
Mari is about to run UTMB 100 mile in Chamonix. Discover the mindset and determination that fuel her journey. #UTMB #TrailRunning #Mindset"
Running 100 Miles | Mari's UTMB Mindset
Struggle is part of every run. The trick isn’t avoiding it — it’s embracing it. In this short, Lodelia Kombrink shares a powerful mindset shift: how to turn tough emotions into fuel for growth.Perfect for trail runners, ultra athletes, or anyone chasing progress.💭 What’s the hardest moment you’ve faced on a run — and how did you push through? Comment below 👇
The Mindset Shift Every Trail Runner Needs
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