With just 10 weeks to go until race day, this episode of Making A Runner is your go-to guide for final preparations ahead of the Cape Town Marathon.
Your Host Nic — a three-time CT Marathon finisher — sits down with Coach Mike Roscoe from SBR Sports Coaching to unpack everything you need to know to get to the start line feeling confident and ready to run your best race yet.
Whether you're training for your first marathon or chasing a PB, Mike brings a wealth of knowledge from years of experience coaching runners. Together, they cover:
How to structure your final training weeks
Key differences in approach for first-timers vs. experienced runners
Strength training integration without sacrificing recovery
How to mentally prep for race day and manage expectations
Route insights
The importance of consistency, mindset, and building belief
This conversation is packed with practical advice, relatable insight, and expert tips that’ll leave you feeling motivated and prepared. It's the episode we all wish we had before our first Cape Town Marathon!
Make sure to share it with your running buddies and leave a review on the show.
For more information and educational content follow Mike on instagram @sbrsportscoaching or check out his website www.sbrsport.co.za .
In this insightful episode of Making A Runner, Nic Acampora sits down with Dr. Matt Silver— Sports Physical Therapist, Running Coach and author of Built to Run—for a powerful conversation that redefines how we think about running injuries, movement, and performance.
Together, they explore why runners often stay stuck in injury cycles and how a whole-body, system-first approach can offer lasting solutions. From mobility myths and the truth about core training, to foot health, breathing techniques, and the evolution of running shoes, Matt unpacks what it really means to be a resilient, high-performing runner.
You’ll learn:
Why injuries are more about disconnection than damage.
How rotational strength and hip mobility influence over striding.
Why pronation is your friend—not your enemy.
The hidden role of your rib cage, pelvis, and breath in efficient running.
How strong, adaptable feet can unlock better movement and fewer injuries.
Why rehab must go beyond symptoms and become context-driven.
Whether you're a coach, elite, or recreational runner navigating a setback—or simply want to run stronger for longer—this episode is packed with takeaways to help you reconnect with your body and build lifelong durability.
Tune in and discover why you were Built to Run—and how to stay that way. Make sure to leave a review and share the conversation with a running buddy. Enjoy!
You can find out more about Dr. Matt Silver at https://www.alphaprojectphyzio.com/ or purchase his book on
https://www.alphaprojectphyzio.com/built-to-run-book OR https://www.takealot.com/built-to-run-the-runner-s-guideto-fixing-common-injuries-resolvi/PLID95484202
In this episode of Making A Runner, host Nic sits down once again with Annie Bothma – IOPN Performance Sports Nutritionist (MSc), Running and Strength coach, and Endurance Athlete – to tackle a topic that’s often misunderstood in the running world: sustainable weight loss and body composition change for athletes.
Annie unpacks the science behind weight and performance, busts common myths about “lighter equals faster,” and explains why chasing a race weight can sometimes do more harm than good. They discuss how to approach body composition goals in a healthy, realistic way, when the best time is to focus on weight loss, and the importance of fuelling properly to avoid underperformance and RED-S.
You’ll learn:
Why defining your why matters when it comes to weight goals
The role of energy availability, training phase, and nutrition periodisation
How to track progress beyond the scale and avoid common dieting pitfalls
Practical strategies for sustainable fat loss while maintaining strength
Whether your goal is to lean up for performance, build a healthier relationship with food, or simply understand your body’s needs better, this episode is packed with actionable insights to keep you running strong for life.
You can follow more of Annie's Nutritional tips and advice @annies_athletes or visit her website https://www.anniesathletes.org/ to find out more about the services she offers.
Remember to share this conversation with a running buddy who could benefit from it and give this episode a rating on your streaming platform.
In this inspiring episode of Making A Runner, host Nic sits down with runner and content creator, Chanel Cronje, to talk about one of the most relatable topics in the sport: injury.
After building strong momentum in her training, Chanel hit a wall with ITB syndrome during her Cape Town Marathon 2024 campaign — a race she courageously completed despite pain from as early as kilometer 3. In her 18-week long journey of rehabilitation, strength training, and deep self-reflection, she found a way to overcome and and grow stronger.
Together, Nic and Chanel explore:
The emotional toll of injury and how to manage it
Why ITB syndrome is so common — and what to do about it
The role of cross-training and rehab in recovery
The importance of patience, support, and mindset in rebuilding confidence
What Chanel learned about herself as both an athlete and a person
This episode is packed with practical advice and motivation for any runner who's had to pause, pivot, and persevere. Whether you’re sidelined right now or simply want to run smarter, you’ll walk away with tools to help you keep moving forward — and proof that the comeback is always stronger than the setback.
If you enjoyed the conversation, make sure to share it with a running buddy who will also benefit from it. You can follow more of Chanels journey on her socials @chanel_cronje .
In this episode of Making A Runner, Nic sits down with one of the sport’s most respected voices — Jason Fitzgerald, coach and host of the Strength Running Podcast. From his humble beginnings showing up to his first cross-country practice in basketball shoes, to becoming a 2:39 marathoner and leading coach, Jason’s journey is filled with lessons every runner can learn from.
Together, they dive deep into what it means to build lasting progress — touching on the role of genetics, consistency, and smart training through every stage of a runner’s life. Jason unpacks why starting small, racing short, and gradually building up is the key to long-term success — and shares powerful insights on avoiding burnout, staying healthy, and finding joy in the process.
Whether you're just lacing up for the first time or chasing personal bests in your 40s and beyond, this episode is packed with practical advice, real talk, and plenty of inspiration to keep you running strong.
You’ll also hear Nic reflect on why this conversation was such a full-circle moment — as someone who’s learned so much from Jason over the years.
If you enjoy this episode, don’t forget to check out the Strength Running Podcast, give Jason a follow on socials, and — as always — share this episode with a fellow runner who could use some inspiration.
Davey is back on the show and with Nic they go over all you need to hear in the build up to the 2025 Comrades Down Run.
In this fun and lighthearted episode you can expect to find some golden nuggets of wisdom which are sure to help get you fully prepared for race day along with many laughs from the stories shared. They cover:
- Their own Comrades journeys and how they go to the start of this years race.
- Mental advice to overcome the difficult moments on race day.
- Seconding and on the day support
- Carbo-loading strategies
- Recovery and Sleep strategies
- Morning of the race advice
Below are some recommended episodes to further guide you and dive deeper on some of the topics discussed in todays conversation.
Mental Strength Episode (S3|E30): https://open.spotify.com/episode/7avdvgeljwlpIdWMC0EXiu?si=743fcd0e86d54cd7
Carbo Loading Episode (S3|E25): https://open.spotify.com/episode/1IU1PMHHn5QEMLTynH8Dhl?si=fcd6a0ff480145ce
We wish you the best of luck with race day and hope you found the conversation as fun and informative as we did. Remember to share this with a running buddy who needs to hear it and see you all at the start (or the finish)!
In this episode of Making a Runner, host Nic Acampora sits down with South African running icon, Irvette Van Zyl, as she prepares for her very first Comrades Marathon.
In this inspiring and deeply honest conversation, Irvette opens up about her rollercoaster journey to the start line, navigating serious injuries, relentless setbacks, and the mental and emotional battles that come with being an elite athlete.
Despite facing multiple challenges—including a stress fracture, calf thrombosis, and a torn hamstring—Irvette shares how she found the strength to keep moving forward, the importance of listening to her body, and the lessons learned from knowing when to step back in order to come back stronger.
Whether you're an experienced runner or just starting your journey, this episode is packed with relatable moments, practical insights, and a powerful reminder that progress isn’t always linear—but with resilience and self-compassion, anything is possible.
As Comrades Marathon approaches, let Irvette's story fire you up, no matter where you are on your own running journey. Enjoy.
Ready to make the most of your Comrades Down Run?
In this episode of Making A Runner, host Nic Acampora sits down with living legend Barry Holland—the only person to have finished 49 consecutive Comrades Marathons and a current CMA Board Member. Drawing on five decades of experience, Barry unpacks the route like only he can, sharing hard-earned tips on pacing strategies, breaking up the daunting 90km, and how to approach those infamous hills (and downhills!) for your best shot at the finish.
They discuss the mental side of conquering Comrades, common pitfalls to avoid in the final weeks, and why belief and a solid plan are essential for success. Plus, Barry lifts the lid on this year’s new start and finish procedures, what they mean for runners, and the big changes driving the future of the world’s most iconic ultra.
Whether you’re chasing a medal, a PB, or simply determined to cross the line, this is a true gold mine of practical advice and inspiration straight from a Comrades legend. Don’t forget to check out the free Comrades Down Run pacing chart on the Making a Runner Instagram page to help fine-tune your strategy.
If you’re running Comrades—or just love the stories behind the world’s greatest ultra—this is the episode just for you!
Remember to leave a review and share with your running buddies - Enjoy the Show!
What does it take to chase some of the world’s biggest running dreams—while juggling careers, travel, setbacks, and the everyday demands of life? In this inspiring episode of Making A Runner, host Nic Acampora sits down with Jade De Sousa and Dominique Webb, two South African runners who not only earned the coveted Abbott Six Star Medal, but met on this journey, pushed their personal boundaries and continued to inspire every step of the way.
From a serendipitous meeting in Berlin to unforgettable finishes in Tokyo, New York, Boston, London, and Chicago, Jade and Dom pull back the curtain on what it really means to commit to a global running goal. They reveal the lessons learned on fast courses, the realities of racing marathons weeks apart, and the highs and lows that happen far away from the finish line—including injuries, training fatigue, and balancing ambitious running schedules with demanding professional lives.
You’ll hear:
The inside stories behind each of the world major marathons—and how Jade and Dom blitzed their PB's at Chicago.
Honest insights on navigating injuries (including Jade’s comeback from a stress fracture), mindset challenges, and reshaping expectations when the plan goes sideways.
Practical wisdom on juggling work, relationships, and running—plus the roles that discipline, community, and support play in going the distance.
How their marathon journeys have shaped their approach to their next challenge: toeing the start line as Comrades novices.
Why developing a powerful ‘why’ is vital for both marathon and ultra training—and what their reasons are for showing up, even on the toughest days.
With heart, humour, and hard-won advice, this episode is a must-listen for anyone chasing big running goals, dreaming of their first major, or seeking a spark of motivation to keep lacing up. Whether you’re a veteran or a newcomer, you’ll find yourself nodding along, laughing, and maybe even dreaming a little bigger.
You can keep following their inspiring journey on social media @jadedesousa and @dominiqueruns .
If you enjoyed the episode, remember to share it with your running buddies and leave us a review if you have yet to do so.
If you a new to the show , tune in to previous episodes and discover how runners are made—and why the finish line is always just the beginning.
In this episode of Making A Runner, host Nic welcomes back Annie Bothma, a frequent guest with profound expertise in nutrition, especially in the context of running.
Annie dives into the intricacies of carbohydrate consumption and its pivotal role in endurance sports. Having previously covered pre race Carbo-Loading strategies as a topic as well as general nutritional advice for runners today we focused our conversation around runners preparing for longer distances such as marathons and ultra-marathons. Understanding how carbohydrates function as the primary fuel source becomes critical the longer we go, and Annie offers insights to dispel common misconceptions around this topic.
Drawing from her extensive background in sports nutrition and personal experience as an elite athlete, Annie shares the current and latest fueling guidelines along with practical advice on how to optimize fueling strategies before, during, and after training sessions.
Whether you're a novice just beginning your running journey or an experienced runner aiming for a personal best, this episode provides invaluable guidance on how nutrition can enhance your performance and overall health.
We hope you enjoy the episode and take up some of this advice. We guarantee it will make a difference to your running performance and longevity in the sport. If you would like to find out more about Annie and get in touch with her you can follow her on @annies_athletes on Social media and check out her website https://www.anniesathletes.org/
In this conversation, Host Nic and Andy Brodziak delve into the critical aspects of hydration and sodium intake for ultra marathon runners.
They discuss the importance of understanding individual sweat rates, the role of sodium in performance, and practical strategies for maintaining optimal hydration levels during training and races. The conversation emphasises the need for personalised hydration strategies, the dangers of over-hydration, and the significance of sodium in preventing performance drops and health issues during endurance events.
We delve into the critical aspects of hydration for runners and how it relates to Two Oceans and Comrades, discussing the importance of understanding hydration needs, practical strategies for race day, and the significance of gut training.
They share personal experiences and case studies, emphasising the need for tailored hydration plans based on individual sweat rates and sodium loss. The discussion highlights common mistakes runners make regarding hydration and nutrition, and offers actionable advice to optimise performance on race day.
We hope you have enjoyed the conversation and find it extremely useful in helping guide you to even better performance. As always, feel free to reach out to info@makingarunner.com with any questions or on our socials @makingarunner. You can also reach out to Andy on his socials @andybrodziak .
If you enjoyed the show, remember to leave a review and share it with your running buddies!
LINKS FROM THE CONVERSATION
How to measure your sweat rate to improve your hydration: https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/#:~:text=This%20is%20easy%20if%20you%20drink%20from%20a%20single%20bottle%20or%20two.&text=After%20exercise%2C%20towel%20yourself%20dry,clothes%20will%20hold%20some%20sweat).
Fuel and Hydration Testing Consultation: https://forms.gle/m3to8j1Y7LUy4RL37
In todays conversation your host, Nic, chats to Dr. Philip Batterson, a Physiologist, Coach and Endurance specialist from Oregon, USA.
Phil holds extensive knowledge in the field of exercise physiology and it's application when it comes to endurance sports. Today we chat in detail about heat and altitude training for endurance runners. We focus on:
Phil holds a PhD in Molecular physiology and has over a decade of coaching and physiological assessment experience. He was a fantastic guest who spoke confidently and shared loads of insight around these topics. If you are interested in hearing more from Phil you can go and give his own podcast a follow "Critical Oxygen" and give him a follow on social media @drphilbatterson.
I hope you found this conversation as insightful as we did and learn to make the most of your environment going forward become the best athlete you possibly can be.
Enjoy the conversation - As always, feel free to leave a comment, a review and share with your running buddies.
In this conversation, Nic chats to the official Comrades Coach, Lindsey Parry, as they look to unpack the essential preparations for runners gearing up for the upcoming 'Down Run' Comrades Marathon.
We explore the different types of runners (from novice to sub elite), the importance of training habits, the risks of overtraining, and the significance of setting realistic goals. Lindsey emphasises the need for strength training, especially for novice runners, and provides insights on how to navigate the complexities of training for both the Two Oceans and Comrades Marathons.
The discussion also highlights the mental and physical challenges runners face as they prepare for this iconic race. We delve into the essential aspects of preparing for the Comrades Marathon, focusing on mental preparation, training, strength training, recovery, and nutrition strategies. We emphasise the importance of understanding the course, the role of rest days, and effective nutrition strategies for long runs. Lindsey also shares insights on mental strategies for race day, highlighting the significance of knowing one's goals and practicing visualisation techniques to enhance performance.
We wish you the best of luck with the training and hope that you enjoyed this episode. You can reach out to Coach Parry on socials or www.coachparry.com. Feel free to share this episode with your running buddies and don't forget to leave us a review.
Like any good training program - the off-season is the key part of returning hungry and ready for more! This is the start of a the new year for us and we are planning for big things in 2025!
After a 6 week break 'Making A Runner' returns with a conversation surrounding one of the most beautiful and challenging races in the world - The Total Sports Two Oceans Marathon.
In this episode Nic chats to Devlin Eyden, a sports scientist, coach and endurance sports junkie who works as part of the team at Coach Parry. We look to cover the perfect roadmap to get your both physically and mentally ready to tackle this wonderful race.
Listen in as we explore a holistic approach to training, emphasising the importance of consistency, recovery, and strength training as integral components to tackle the demanding course.
The discussion highlights key strategies for race day, focusing on pacing, nutrition, and managing the mental and physical challenges posed by the marathon's unique route and profile.
Whether you're a seasoned runner or embarking on your first Two Oceans Ultra Marathon, this episode offers valuable insights and expert advice to ensure a successful and enjoyable race experience. Tune in for a stimulating conversation that celebrates the captivating allure and camaraderie of one of the world's most beautiful races.
We hope you enjoy the conversation, remember to leave us a review and share with your running buddies. Best of luck for your training!
If you would like to hear more, you can tune in to "The Two Oceans Ultra Marathon Podcast" where coaches Dev and Shona cover these topics and more in detail to help you prepare even further. If you are looking for more specific advice, feel free to reach out on www.coachparry.com where one of their expert coaches would be happy to assist you get to your goals.
Today we're diving into the inspiring journey of Dr. Kim Sonntag, a dedicated Runner and Obstetrician & Gynecologist from Cape Town. Kim has not only conquered the grueling Two Oceans and Comrades marathons this year, but she recently took on the extraordinary challenge of a 250 km self-supported race through the Namibian desert ; The Desert Ultra.
In this episode, Kim shares insights into her remarkable running journey, from Parkruns to Ultramarathons, and how she recently overcame the intense heat and demanding conditions of the desert race. She opens up about her passion for supporting causes close to her heart, raising funds for Liv2Run and Mowbray Maternity, through her racing endeavours. We'll explore her unique approach to training, balancing her professional demands, and maintaining a holistic approach to health—both for herself and her patients.
Stay tuned and get ready to be inspired by a story of resilience, community spirit, and the transformative power of running. We hope you enjoy our conversation.
Don't forget, you can find the links to donate to Kim's causesnbelow. Running for a cause makes it THAT much sweeter.
You can also connect with Kim and follow her journey further through her instagram profiles: @kimexplores_ & @drkimsonntaggynae
Today, we have the privilege of hosting Mariella Sawyer, Professional Triathlete, Dietitian and new mother, days after she took the win at the Mossel Bay Ironman 70.3, to discuss her transformative journey of returning to competition a year postpartum.
Join hosts Nic and Leah in this episode of Making HER Runner, as they delve into Mariella's experiences balancing motherhood and her athletic ambitions.
In this episode, Mariella opens up about the unique hormonal changes after childbirth, the realities of managing a newborn, and the pressures of bouncing back physically. She candidly shares insights into navigating breastfeeding challenges, debunking weight loss myths, and the societal expectations placed on new mothers.
Mariella's story is one of flexibility and patience, emphasising the importance of a supportive training environment and adapting to the ever-changing demands of motherhood. She highlights her approach to nutrition, offering practical tips on managing energy levels while maintaining focus on performance goals.
We explore the resilience and strength required to balance life as an athlete and a parent, providing encouragement and realistic perspectives to aspiring and new mothers in the world of running. This episode aims to inspire, educate, and connect with anyone navigating the journey of postpartum fitness and beyond.
We hope you enjoyed this converation. Feel free to share it with your running buddies or leave a comment with your thoughts on the show.
Today, we're thrilled to have Kamo (you may know him as @Kamo.runs on social media) a passionate runner and finance professional, share his incredible journey from a gym enthusiast to achieving a sub-3-hour marathon at Cape Town this year after running over hours in the 2023 version of the race ( a massive 1 hour+ improvement).
We'll delve into his unique story of perseverance, motivation, and personal growth, fueled by the motto "dreamers keep trying." From his beginnings in running during the COVID-19 pandemic to navigating diets and overcoming injuries, Kamo's journey showcases the resilience required to chase ambitious dreams and stay motivated. Join us as we uncover the strategies, setbacks, and successes that have defined his running narrative, offering valuable insights for dreamers and runners alike.
We hope you enjoy the show and keep on chasing those dreams! This one is for those in need of motivation & inspiration.
In today's episode Nic chats to one of our all time favourite deep dive guests, Dr Martin Khoury, as we shift our focus to understanding pharmacology and how it relates to managing running related pain.
We'll explore everything from the efficacy of analgesics and the placebo effect to the challenges and ethics of chronic pain management.
Whether you're curious about why a simple painkiller could pose risks or how to handle discomfort during a run, Martin provides key insights into making informed decisions. Plus, we'll touch on the risks of over-the-counter meds and the surprising effectiveness of non-invasive approaches like good nutrition and adequate sleep.
As athletes and enthusiasts, it's crucial we understand the balance between natural discomfort and the kind of pain that signals deeper issues. Join us in navigating this intricate landscape, and learn how to enhance your running performance without compromising your health.
We hope you enjoy today's conversation and feel free to pop us any questions you may have.
Tune into todays episode for a walk down memory lane as we reminisce over the last 100 episodes of Making a Runner spanning the last 2 and a half years.
We chat about some of our favourite guests, go into details and learning outcomes from episodes gone by and dive into how our own personal running journey has been influenced by what we have learned since April 2022.
Whether you are a die hard fan from day one, have a couple of episodes to catch up on or have 99 to go, we want to thank you for your support and encouragement. The show wouldn't be what it is today without YOU.
In the words of Carla Molinaro - Running is all about the 3 C's : Consistency, Community and Cake. We hope that through our journey you have learned enough about running to remain consistent, you have found a community to share the love of the sport with and have enjoyed a few laughs through the conversations we have had.
Thank you for following the journey, we hope you enjoyed this episode as much as we did and that you are excited for what is to come. As always, remember to share with your running buddies and follow our journey via our @makingarunner Instagram page.
An often overlooked or underestimated element of training is mental strength. We delve into the depths of our STRAVA stats and are pretty clued up about nutrition, right down to grams of crabs per hour, but how do we deal with negative thoughts? Those nagging mental niggles that creep up when we're on the verge of doing something epic.
As Giovanni explains, the easiest thing to do in those moments is try and detach and get as much space between us and the little dream-crushing critters, but what's actually required is to tune in...
As the title of this episode suggests, today's conversation takes a look at the mental strategies we can deploy when the going get's tough - be that on race day or in training. You may be familiar with a few:
Wether you're completely new to mindfulness practices or would like to add a few more tools to your mental tool kit, this episode is sure to inform. We highly recommend giving it a listen before an upcoming race!
If you'd like to get in touch with Giovanni to find out more about his mental strength coaching, you can do so on Instagram @giovannimentalperformance or send us an email on info@makingarunner.com
