Mindful Runner

Most ultra runners agree: enduring the pain and chaos is the true art of the sport. Ian Sharman, a legendary ultramarathoner and Guinness World Record-holder, unveils the secrets to mastering long-distance endurance — not just through physiology, but with mental mastery, strategic flexibility, and embracing every challenge as part of the journey. Whether you’re a seasoned competitor or just discovering your limits, this episode will reshape your approach to racing and resilience.
Imagine transforming your race day mindset—shifting from rigid plans to instinctive problem-solving—so you can handle stomach troubles, bad days, and unexpected setbacks without losing your edge. Ian shares behind-the-scenes stories from epic races like Western States and Comrades, revealing how top ultra athletes mentally adapt when everything seems to go wrong.
Discover how embracing “the suck,” focusing on process rather than outcome, and finding flow amid chaos can elevate your endurance game and unlock your true potential.We break down concrete strategies that apply across distances—from the basics of power hiking and nutrition to advanced mental tactics like shifting targets mid-race and racing with presence and purpose.
Learn how the sport is evolving with longer distances, new challenges, and the importance of continuous growth—mentally, physically, and tactically. Ian’s insights on racing as an art form empower you to race smarter, stay motivated, and enjoy the journey, no matter how tough it gets.If you've ever felt overwhelmed by uncertainty or demoralized during a race, this episode is your blueprint for resilience—showing that mastery isn’t just about speed, but about the mental agility and strategies that turn chaos into clarity.
Whether you're eyeing your first ultra or chasing new records, these lessons push you to redefine what’s possible and stay inspired to keep running long after others quit.Ian Sharman is an elite ultramarathoner, record-holder, and coach known for pushing the limits of endurance. His decades of experience and innovative approach make this a must-listen for anyone serious about ultra running, mental toughness, and long-term performance. Prepare to embrace the challenge, trust your instincts, and race not just with your legs, but with your mind.
Perfect for:Ultramarathoners, long-distance runners, endurance athletes, coaches, and anyone seeking mental strategies to handle tough races and improve their longevity in the sport. Whether you’re going for your first 50K or your tenth 100-miler, this episode will help you master the art of ultra endurance.
Order your book The Art of Ultra Running through Amazon

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.

Tom Evans and Ruth Croft’s fueling strategies at UTMB 100 miles — broken down into real numbers and lessons you can use. We also compare what Tour de France riders do and how terrain-timed fueling beats “hourly fueling.”

Takeaways: gut training progression, carb ceilings, heat vs cold strategies, and practical race-day tactics.

👉 Coaching: mindfulrunner.co.za

Power is showing up on more and more GPS watches — but what does it actually mean, and how can you use it to run better?

In this episode of the Mindful Runner Podcast, I sit down with Steve Bateman, coach and author, who has become one of the leading global voices on running with power. Steve explains why power matters, how it compares to pace and heart rate, and how you can start using it right now to train smarter and race stronger.

We cover:
⏱ Why runners should care about power now
⌚ Wrist-based vs. Stryd — what’s reliable?
📊 How power helps break bad training habits
🏔 Using power on hills and descents
🏁 Sticking to power on race day to avoid blowing up
✅ Practical steps to get started

Whether you’re a road runner, trail runner, or training for your next ultra, this episode gives you real takeaways you can use immediately with the power data on your watch.
SuperPower Calculator for Sheets (SPCs): https://f1r2a.com/SuperPower_Calculator
SuperPower Calculator for Web (SPCw): https://superpowercalculator.com/
The books on my website: https://f1r2a.com/books/

Overheating is one of the biggest but least understood limiters in ultra endurance racing. In this episode, we dive into why your rising core temperature quietly erodes performance, how heat adaptation works, and what protocols you can use to train smarter.

You’ll learn:
✅ Why heart rate, core temp, fueling, and performance are linked
✅ The difference between active and passive heat conditioning
✅ How to monitor progress with aerobic decoupling (Pw:Hr ≤ 5%)
✅ Practical base, maintenance, and race-specific protocols
✅ Why measuring matters — and how the CORE sensor helps you push safely

This is part 1 of a 3-part performance series:
1️⃣ Heat adaptation
2️⃣ Hydration strategies
3️⃣ Nutrition for hot conditions

Overheating is one of the biggest but least understood limiters in ultra endurance racing. In this episode, we dive into why your rising core temperature quietly erodes performance, how heat adaptation works, and what protocols you can use to train smarter.We’ll cover: • Why heart rate, core temp, fueling, and performance are linked • The difference between active and passive heat conditioning • How to monitor progress using aerobic decoupling (Pw:Hr ≤ 5%) • Practical protocols for base, maintenance, and race-specific adaptation • Why measuring matters: going closer to the edge safely with COREThis is the first in a 3-part series:1️⃣ Heat adaptation2️⃣ Hydration strategies3️⃣ Nutrition for hot conditionsLearn how to beat the hidden race-day killer and unlock your best performanceLink to Core device : https://corebodytemp.com

🔗 Learn more about coaching: https://www.mindfulrunner.co.za
Link to Heat Adaption Download : https://mindfulrunner.co.za/wp-content/uploads/2025/09/Heat_Adaptation_Protocol.pdf
Setup a Discovery chat : Apphttps://outlook.office365.com/book/MindfulRunner1@mindfulrunner.co.za