Making A Runner
Making A Runner is a podcast about the journey of becoming a better runner — physically, mentally, and over the long run. Hosted by Coach and Biokineticist Nic Acampora, the show brings together experts from the running world and everyday runners to unpack the realities of training, racing, injury, and performance. Expect practical insights, honest conversations, and a proudly South African perspective on what it really takes to build yourself into a runner.
Episodes
EP. 131 | Comrades Race Week & Race Day: Host Nic shares advice on preparing for the Final Run into the Ultimate Human Race.
The training is done. COMRADES 2026 is here.In the final episode of the Making A Runner Comrades Mini Series, Nic shifts the focus away from training and towards the things that matter most during race week: staying healthy, staying calm, trusting your preparation, and arriving at the start line ready to execute.With race numbers issued and final race instructions now released, Comrades suddenly b
EP. 130 | How To Run Your Best Comrades; Host Nic breaks down tapering, goal setting and race-day execution.
With just two weeks to go until Comrades, the training is largely done. The focus now shifts towards arriving at the start line healthy, confident, and ready to execute.In Episode 2 of the Making A Runner Comrades Mini Series, Nic takes a deep dive into the final stages of preparation for race day. Drawing from his own experiences on the road to Comrades, as well as years of coaching athletes towa
EP. 129 | The Calm Before Comrades: Navigating the Final Weeks with Coach Nic.
With Comrades just weeks away, the hard work is largely done — but for many runners, this is when the nerves, doubt, and overthinking really begin.In this episode of this special Making A Runner Comrades mini-series, Nic dives into the emotional and physical realities of the final few weeks before race day. Drawing from both his own experiences running Comrades and years of coaching athletes throu
EP. 128 | The Road Back: How George Kusche Rebuilt Himself Into One of South Africa’s Most Promising Distance Runners
In this episode of Making A Runner, Nic sits down with one of the most exciting emerging names in South African endurance running — George Kusche.From competing as an NCAA middle-distance athlete in the United States while studying actuarial science and statistics, to stepping away from running completely for a period of time, George’s journey through the sport has been anything but conventional.
EP. 127 | How to Run Strong for Decades; Lessons from 1995 Comrades Winner Shaun Meiklejohn.
What does it really take to stay strong in running for years — not just months?In this episode, we sit down with Shaun Meiklejohn, former winner of the Comrades Marathon, to unpack the principles behind true longevity in the sport.Shaun’s career is nothing short of extraordinary — with 33 Comrades finishes to his name, 32 of them at Silver medal standard or faster, and even at 64 years old, still
EP. 126 | Train Smarter, Not Harder: The truth about periodisation and how your training can benefit from it with Endurance Coach Mike Roscoe.
For years, runners have been told to follow structured training phases — base, build, peak, taper — but is traditional periodisation still the best way to train?In this episode of Making A Runner, Nic sits down with Coach Mike Roscoe to unpack one of the biggest debates in endurance sport right now. Together, they explore whether periodisation has been misunderstood, overcomplicated, or simply mis
EP. 125 | Heat Training For Endurance Performance; Unlock your best running potential through heat training modalities with practical advice from Sport Scientist and Endurance Coach, Andy Brodziak.
In this episode of Making A Runner, Host Nic sits down with an old friend of the podcast, Coach Andy Brodziak , to explore one of the most powerful—and often misunderstood—tools in endurance training: heat adaptation.From mimicking altitude benefits to improving performance in both hot and cooler conditions, Andy breaks down the science and practical application of heat training for runners and en
EP. 124 | Community Q&A with Annie Bothma; Latest carb stance, sub 3 hour marathon tips , how to deal with the pressure of races, strength training advice for runners and much more.
To kick off a new year of Making A Runner, Host Nic Acampora is joined once again by one of the podcast’s most trusted voices — Sports Nutritionist (MSc), Running and Strength Coach , Annie Bothma — for a community-driven Q&A episode.Questions were gathered directly from runners, and together Nic and Annie unpack six of the most common topics currently circulating in the endurance world. The r
EP. 123 | Running Reflections, The 2025 Review ; with Former Host and Running Influencer David Fick AKA. Davey On The Run.
Welcome to the last Making A Runner Episode of 2025.In this engaging conversation, our host Nic and former co-host Davey catch up and reflect on their running journeys throughout the year, discussing various races, personal bests, and the challenges they faced. They delve into the changes they made to their training, the experiences of different marathons, how they bounced back from setbacks and D
EP. 122 | The Endurance Athlete’s Guide to Protein; Evidence-Based Strategies to Optimise Performance, Recovery & Longevity with Sports Nutritionist (MSc), Annie Bothma.
In this episode of Making a Runner, Nic Acampora is joined once again by Sports Nutritionist and Elite Athlete Annie Bothma for a deep dive into one of the most misunderstood pillars of endurance performance: Protein.Annie Bothma is a Performance Sports Nutritionist (MSc), Running & Strength Coach and Elite Long-distance Runner. Known for her evidence-based yet practical approach, Annie combin
EP. 121 | Bouncing Back From Disappointment ; Mental strategies for dealing with setbacks in your running journey with Mental Performance Coach Giovanni Bianco.
What happens when you’ve done the training, visualized the finish line, and race day is suddenly taken away?In this timely and deeply personal episode, Nic sits down with mental performance coach Giovanni Bianco to unpack the emotional impact of the Cape Town Marathon cancellation—and how runners can bounce back when their race plans fall apart. Together, they explore how to process disappointment
EP. 120 | The Cape Town Marathon Round Up ; Coach Mike Roscoe and Host Nic bring you the final countdown to race day with all the tips you will need to have a successful day.
With just weeks to go until Cape Town Marathon, this episode is your go-to guide for race day success. Host Nic Acampora sits down with Mike Roscoe from SBR Sports Coaching to unpack the critical details that can make or break your marathon performance.From mastering your final long runs and fine-tuning your nutrition plan, to tapering strategies, gel selection, caffeine use, and mental preparatio
EP. 119 | Optimising Running Performance for Life; Reconnecting mind and movement with Author of “Built To Run”, Dr. Matt Silver - Part 2
In Part 2 of this powerful two-part series, Nic Acampora continues the conversation with Dr. Matt Silver—Doctor of Physical Therapy, Performance Coach, and Author of Built to Run. This episode dives deeper into the transition from rehabilitation to peak performance, exploring the key elements that help runners move from pain to potential.Together, Nic and Matt unpack the practical tools and mindse
EP. 118 | The Cape Town Marathon Countdown; Your Ultimate 10-Week Training Guide with Coach Mike Roscoe
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 traini
EP. 117 | Optimising Running Performance for Life ; Reconnecting mind and movement with Author of “Built To Run”, Dr. Matt Silver - Part 1.
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 sol
EP. 116 | Evidence-Based Strategies For Sustainable Weight Loss and Body Composition Change in Athletes ; with Performance Sports Nutritionist (MSc), Annie Bothma.
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 “lig
EP. 115 | Rebuilding The Runner ; Recovering from ITB Injury. How a marathon setback became a comeback - told through the lens of athlete, Chanel Cronje.
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-we
EP. 114 | How To Achieve Your True Running Potential ; A blueprint on ‘progressing through your running journey’ with Strength Running Podcast Host and Coach, Jason Fitzgerald.
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
EP. 113 | The Comrades Race Week YOU Need; Nic and Davey use their previous experiences to take you through what to expect from the days leading up to race day and the big day itself.
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
EP. 112 | Rolling With The Punches, Learning To Overcome ; Irvette Van Zyl’s inspiring journey through multiple setbacks & return to elite level running as she lines up for her first Comrades Marathon
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 eli
EP. 111 | The Gold Mine for Comrades Down Run Success ; 49 time consecutive finisher & CMA Board Member, Barry Holland, shares the strategy, route & mindset to guide you to your strongest finish yet.
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 9
EP. 110 | Two Runners, 6 Stars, One Comrades Dream; Behind the medals with Jade and Dom. An inspirational story of friendship, setbacks and glory as they now prepare for their biggest challenge yet.
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 an
EP.109 | Carbohydrates and Endurance Performance. Understanding the optimal running fuel source with Coach, Sports Nutritionist and Elite Athlete - Annie Bothma.
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 f
EP. 108 | Understanding your sweat - a Key to Mastering Hydration for Ultramarathon Success ; with Coach and Fueling Expert, Andy Brodziak.
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
EP. 107 | Understanding Heat and Altitude training ; with Physiologist, Coach and Endurance Specialist - Dr. Philip Batterson.
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: The science behind these methodologies of tra
EP. 106 | The 'Down Run' Masterclass; A Comrades Training Roadmap with Coach Lindsey Parry
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 th
EP. 105 | The Two Oceans Marathon Masterclass; with Sports Scientist and Coach, Devlin Eyden from Coach Parry.
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 c
EP. 104 | Rising to the Desert Challenge; Kim Sonntag's Ultra Journey Balancing Running, Medicine and Charity.
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
EP. 103 | Return to Running Postpartum; Professional Triathlete and Dietitian , Mariella Sawyer, and her intuitive journey of self discovery a year on from the birth of her first child.
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 ambit
Ep. 102 | Dreamers Keep Trying; Kamo's motivational journey to his first sub 3 hour marathon.
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 pe
Ep. 101 | Pharmacological approaches to running-related pain and alternative solutions to pain management with Dr Martin Khoury.
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 p
100 Episodes of Making Memories with your hosts; Nic , Davey and Leah.
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 fa
S3|E30 - Mental Strategies for Race Day Success with Mental Performance Coach and 2:23 Marathoner, Giovanni Bianco.
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
MHR- Beating Burnout with Co-Host, Leah; learning from our setbacks and the importance of mindful nutrition.
It's been a good few months since our last 'Making Her Runner' episode but we are excited to be back sharing in Leah's running journey over the last year. A journey that started with low energy availability prior to Cape Town Marathon in 2023 along with hormonal issues and ended in a completely different runner crossing the finish line of the Karkloof 20 Mile Trail race this past w
The South African Trail Running Scene; prepare for the upcoming local Races plus the latest training updates from the world of Ultra Trail with Coach and Trail Running Legend, Linda Doke
We’re thrilled to have the legendary Trail Runner and Coach, Linda Doke, back on the pod. In this episode, Linda shares her profound insights into the ultra-running world, diving into specific race strategies, challenges, and the personal impact of trail running.
We chat about the latest news coming from UTMB, David Roche's Leadville 100miler record breaking run and look to provide listeners w
The Cape Town Marathon Round Up
In this episode we welcome Davey back onto the pod as we catch up with how life as a parent is treating him whilst touching onto both Nic and Davey's training for the Cape Town Marathon.
We focus on:
providing our listeners with insights and tips on what to expect from the last 6 weeks of training
the route changes and what to expect come race day
providing race day strategy advice an
S3|E26 - What You Can Learn From Your Feet; a masterclass in foot biomechanics with Podiatrist, Nelfrie Kemp
In this second part of our conversation Nic and Nelfrie Kemp go into the details of foot anatomy, biomechanics, common injuries and answer some of the questions from our listeners.
Nelfrie discusses the importance of everyday shoe wear, the complexity of foot biomechanics, and the significant impact it has on running mechanics. From addressing common foot problems to debunking the idea of quick fi
S3|E25 - Pre Race Carbo-Loading 101; all you need to know with Sports Nutrition Expert, Annie Bothma
In this episode, Nic sits down with sports nutrition expert Annie Bothma to delve deep into the world of carb loading for runners. Together, they explore the essential role carbohydrates play in endurance exercise, tracing the history and evolution of carb loading as a strategy for athletes.
Topics Discussed:
Why Carb Loading Matters: Annie explains the significance of carbohydrates in delaying
S3|E24 The Right Shoe for the Right Occasion - A masterclass in running shoewear with Podiatrist, Nelfrie Kemp
What is the right shoe for me?
This is the most commonly asked question by runners all around the world and yet the answer to this simple question is far from straight forward. In today's conversation we chat to Nelfrie Kemp, Podiatrist and long time friend of the podcast as we dive deep into the topic of helping runners find the right shoe.
We ask her the hard questions, we chat about diff
S3|E23 - Discover Your Full Running Potential with Nick Bester, 2:20 Marathoner, Running Coach and Founder of Best Athletics.
Today's conversation is one of those chicken and egg scenario's, what came first? Where some runners lace up and strike gold on their first try, others spend years in the single pursuit of a goal. So is it potential that requires hard work or hard work that unlocks potential?
Nick Bester, running coach and founder of Best Athletics, helps us navigate the subject. We chat about what really
S3|E22 - World Class Trail Racing in South Africa with Professional Trail Runner Admire Muzopambwa
In this conversation Hosts Nic and Davey chat to one of the best Ultra Trail Runners in the country right now - Admire Muzopambwa.
Coming from a road running background Adie discovered his ability on trail and has never looked back winning and podiuming at many of the country's biggest trail running events such as UTD, Karkloof, MUT and Skyrun to name a few. He is a part of the UTMB world seri
S3|E21 - Exploring Road VS Trail Running with Ultramarathon Runner and Coach, Jo Keppler
Jo Keppler is a familiar voice on the show and with this episode we welcome her back to help us unpack some core differences between Road and Trail Running - Jo being an accomplished ultra-distance trail runner herself, who trained for her very first Comrades Marathon this year.
We cover some interesting ground including the difference in intensity between road and trail and the importance of reco
Unlocking the Hip Joint, a Deep Dive with Dr Martin Khoury, Chiropractor and Pain Management Specialist
Dr Martin Khoury is no stranger to the podcast and his expertise have already been shared in previous deep dive episodes on the lower leg and knee but as he will tell you: "The hip joint is his favourite joint of the body". His enthusiasm and knowledge of the subject matter is unmatched.We had a fantastic conversation covering:Hip Joint Anatomy and movementMuscular relationships and the importance
S3|E19 - What It Takes To Win The Comrades Marathon with 2024 Male Winner, Piet Wiersma
We are back after a small production break with one of the most anticipated conversations of the year - The 2024 Comrades Marathon Winner, Piet Wiersma.After narrowly missing out on the win in 2023 by 2 seconds the 'Unknown' Dutchman was the talk of the South African and global running community. We had the pleasure of chatting to him back then (See S2|E17) where he pledged he would make a comebac
S3|E18 - The Advice You Need For Comrades Race Week, with your Hosts, Nic & Davey
Making it to the start of Comrades Marathon is as much an achievement as is completing the gruelling 85.9km journey from Durban to Pietermaritzburg. This episode is for those of you competing in this years version of the Comrades Marathon or those of you hoping to support on the road during the day. This episode is even for those of you watching from the comfort of your home and hoping to gain a l
S3|E17 - Running the 'Toughest Footrace on Earth' with up and coming Trail Runner James Miller
The Marathon Des Sables (MDS) is notorious for being one of the toughest trail races in the world. If this is news to you then picture this for a minute: Running 250km in the middle of the Sahara desert spread over 6 days where participants have to be able to fully self support themselves and work with strict daily water rations. Your days can range from 30km to 90km and the people who you share a
S3|E16 - Hydration for Endurance Running with Coach and Fueling Specialist, Andy Brodziak.
Are you willing to reconsider everything you think you know about hydration? This episode had us diving into the deep waters of hydration for endurance sports, with multiple Kona Ironman World Championship contender, Sport Scientist and Coach, Andy Brodziak, who is a representative of Precision Hydration - an industry leader in all things, you guessed it, hydration.What may appear to be a pretty s
S3|E15 - Your Comrades Up Run Raceday Strategy and final preparation with Coach Lindsey Parry
Overview:In this episode Nic and Davey are back and chatting to Official Comrades Coach, Lindsey Parry, discussing race day strategy and final preparation for the Ultimate Human Race. In the conversation Lindsey emphasises the importance of getting to race day feeling fresh and pain-free advising runners to embrace the fatigue and understand that it is normal at this stage of training. He recommen
S3|E14 - Master your Mental Game with Mental Performance Coach, Giovanni Bianco
Every experienced runner knows that when the going gets tough you better be on top of your mental game! But mental strength is often only something that comes along with years of experience and some tough lessons learnt. But mental gains can be trained and with developing the right habits, it could be the key to unlocking not only your best performance, but your perception of satisfaction too. It
S3|E13 - Finding Homeostasis: Running, Nutrition and Your Hormones with Annie Bothma, Professional Athlete, Nutritionist and Coach.
In a modern society that thrives on comfort, choosing to run and push the boundaries on performance is inherently uncomfortable. It's going beyond what's normal and as athletes, our nutrition should reflect that...Unfortunately this is often not the case and nutrition is an afterthought, second to training. But they are not actually separate things, they go hand in hand in finding hormonal homeost
S3|E12 - DEEP DIVE - Understanding Running Knee Injuries with Dr Martin Khoury
We bring to you another deep dive with one of our favourite guests on the show, Dr Martin Khoury is not your average Chiropractor. His inquisitive nature and steadfast pursuit for answers make for an excellent combination in solving the puzzling problems that people present with - and give us the opportunity to bring you an even better conversation. Not only is he mega-smart, he also has an extens
S3|E11 - DEEP DIVE - The Balancing Act of Endurance Running with Dr Jordan Leppan
"We have to learn to bend before we break,"...What started out as a finish line conversation after a particularly gruelling marathon (in one of Durban's finest displays of humidity), resulted in what you'll hear today. With those words, Jordy nudged us towards a reality that few are prepared to acknowledge, and ultimately forced the question to be asked: what are the limits of endurance? Today is
S3|E10 - The TTOM Special Edition with Irvette van Zyl
Returning to the start line of The Total Sports Two Ocean Marathon this year we have Irvette van Zyl "aka The other South African in the ladies elite field", as Irvette jokingly recalls the 2022 race and how Gerda pipped her in the last 3km to take the win and break the course record. In today's conversation - our most candid and authentic one to date (our apologies for all of the audio blips) - w
S3|E9 - DEEP DIVE - The Balancing Act of Endurance Running with Dr Jordan Leppan
"We have to learn to bend before we break,"...What started out as a finish line conversation after a particularly gruelling marathon (in one of Durban's finest displays of humidity), resulted in what you'll hear today. With those words, Jordy nudged us towards a reality that few are prepared to acknowledge, and ultimately forced the question to be asked: what are the limits of endurance? Today is
S3|E8 - The Shoe Doctor Will See You Now…with Nicholas Rupanga, 2:18 Marathoner and Running Shoe Expert Adviser.
To take a quote directly from today's conversation, "Shoes shoes shoes shoes shoeees! And then you need to pick one?". How? And where do you even start? It comes as no surprise to you that the running shoe market is flooded with options and with the latest technological improvements; carbon plates, foam on foam on foam, stack height, heel drops and a plethora of specs to consider before you even g
S3|E7 - Get Your Speed Work On Track with Erin Groll, Co-Founder of Community Track Club
In the Jan/Feb 2024 issue of the Runners World Magazine, Community Track Club was officially dubbed the 'Coolest Running Club in South Africa', which is quite the statement! As we've discussed many times on the pod in the past, the social running scene has swept the country by storm, but there is one club that puts on a show like no other. If you go in search of a 'diabolical workout' + vibezzzz a
S3|E6 - Watching from the sidelines; a catch up with your hosts as they too deal with setback.
A little look into our lives lately if you will; in this episode we chat about: Davey’s move to the Western Cape.Nic and Davey’s experience at the Cape Peninsula Marathon; personal bests, race day strategies and the big bad thing…Davey broke another bone.Leah’s health journey with functional medicine and how that’s changed her relationship with running. Recovering from set backs.Lessons learnt fro
S3|E5 - Why Runners Must Love Hills with Mike Obery, Founder and Captain of MustLoveHills Run Crew.
In this conversation we chat to local running legend, coach and founder of MustLoveHills RunCrew, Michael Obery.Mikey has a larger-than-life infectious energy about him and a deep rooted sense of community which has been instrumental in helping him establish one of the coolest Cape Town-based run clubs to emerge from the 'social' running scene, which has swept the country by storm. Through his rep
S3|E4 - Welcoming a New Era of The Comrades Marathon with Chief Jogger Ann Ashworth
Name a road race to hail from the humble African continent that has stood the test of time, a world war and an international outbreak of disease? There is only but one ultra-marathon distance that since it's inception, has captured the hearts of fearless athletes and enthusiastic spectators alike, with its unfailing traditions and numbers that grow larger with each passing year, made up of people
S3|E3 - DEEP DIVE - Strength Training with Sport Scientist and Conditioning specialist , Ant Clark.
You've heard it said time and time again, "runners should be doing strength training". We know you've heard it from us in just about every episode, but we've never given you an in-depth explanation for WHY and HOW, well not until now...Welcome to the official DEEP DIVE into Strength Training, a discussion topic long overdue and we couldn't think of a better guest to guide us through this relativel
S3|E2 - Survival of The Fittest with Hollywood Athletics Professional Runner, Nkosikhona Pitbull Mhlakwana
When last did you ask yourself "why do I run"? Maybe it started as a way to lose a few kilo's or meet new people? Or maybe you find it to be the best way to clear your head and manage stress? Now consider for a moment that the reason you run had very little to do with what it does for you, personally, but rather enabled real change, access to resources and opportunity for your family, community or
S3|E1 - Feet On The Streets: Social Running Redefined with 2:13 Marathoner, Adam Lipschitz
What happens when you find a bunch of lekker people who like to run fast and socialise over coffee or a cold one afterwards? You create a club centred around all of the above and take to the streets!In today's conversation we chat to founder of The Social Runners Club, Adam Lipschitz, who is setting the pace and redefining how we look at the stuffy old club model - the vest can stay though...Adam
S2|E33 - MHR - Menopause & Running with Sport Scientist, Shona Hendricks
Let's face it, menopause and menopausal women more specifically, don't have the greatest reputation. Hot, sweaty, grumpy and sometimes "hysteric women", is the first and sometimes the only thing that people know or associate with menopause.This is quite alarming because menopause is as unavoidable as puberty, it is the second drastic hormonal shift that every woman (who has the privilege of aging)
S2|E32 - 2023 Wrapped: a catch up with your hosts.
It's been a while since we had a good old chin wag. This episode is reminiscent of Making a Runners' early days with all of the Nic and Davey banter that you've come to know and love. The conversation covers all of 2023's highlights and forecasts to where MAR is headed in the future. Enjoy the lighter side (wink wink) with this episode.
S2|E31 - DEEP DIVE - Part 2: Breathing for Runners with Dr Lawrence van Lingen
Breathing - a fundamental, automated process that we don't give much thought to until we decide to wade back into the waters of fitness after a period of inactivity or attempt a maximal effort, then we are suddenly reminded by burning lungs and constricted chest. This sensation tends to get the better of us and makes it hard to proceed - let's face it, it feels kak, especially for newbie runners.
S2|30 - DEEP DIVE - Part 1: Breathing for Runners with Lawrence van Lingen
Breathing - a fundamental, automated process that we don't give much thought to until we decide to wade back into the waters of fitness after a period of inactivity or attempt a maximal effort, then we are suddenly reminded by burning lungs and constricted chest. This sensation tends to get the better of us and makes it hard to proceed - let's face it, it feels kak, especially for newbie runners.
S2|E29 - Comrades Unlocked: A Roadmap to the Ultimate Human Race with Coach Parry
If you've clicked on this episode, you're clearly Comrades curious, a dangerous thing to be because the likelihood of you entering after listening is very high, if not a guarantee.In today's conversation Coach Lindsey Parry, aka. Coach Parry. aka. The Comrades Coach, lays out a road map to running the Comrades Marathon that we believe anyone can reliably follow to reach the ultimate destination, t
S2|E28 - DEEP DIVE - Understanding Lower Leg Injuries: Biomechanics, Training, and Personalised Approaches with Chiropractor and Pain Specialist, Martin Khoury
Welcome to a brand new segment of MAR! As the name suggest, in this episode we take deeper look at the lower leg; what job it does to perform the action of running, why it gets injured and how to navigate pain.We couldn't have chosen a better guest to help us unpack the subject. Martin is one of the best health care professionals of our time, his inquisitive nature and steadfast pursuit for answer
S2|E27 - Making a Trail Running Icon with Ryan Sandes
Ryan Sandes is for South African Trail Running like Siya Kolisi is for South African Rugby: an icon whos name will stand the test of time, not only for the incredible results and personal success that he has achieved but for the lasting and transformative impact that he has had on the sport as a whole.16 years ago a young Ryan Sandes, who was completing his honours degree at the time, signed up to
S2|E26 - MHR - What we learn on the bad runs and why they matter with Andriana Cronje, co-founder of Burnt Studios.
Every runner who's been at it for a few weeks or more will know the magical feeling of "getting better at it". Running feels like hard work at first, but once you get into a groove, start building fitness and stamina, you soon find yourself reaching for more; more mileage and better times. In this episode of Making HER Runner we're talking to her, who is maybe a little afraid to push the boundarie
S2|E25 - Keep it Simple: Practical Advice to Improve your Running with Professional Athlete, Carla Molinaro.
Often times as much as we'd like to, "normal runners" just can't relate to the well-meaning advice given by professional and elite athletes. That's why this episode with Carla Molinaro is such a refreshing one.Carla is a highly decorated professional runner, having placed 3rd in both TTOM and Comrades Marathon earlier this year, plus she's been selected to represent Great Britain in the upcoming 5
SCTM | E3 - Anybody Can Run a Marathon with Adidas Running Captain, Jody Taylor.
In this finale episode of The Sanlam Cape Town Limited Series, we chat to Durban Adidas Runners Captain, Jody Taylor and it couldn't have been a more fitting way to wrap up the build up to this big day...During our conversation we were reminded of the simple reasons that we love running; the friendships, the community, the coffee and the viiiibes!But this is more than a chin wag and a bit of frien
S2|E24 - Dominate Any Distance with 2 x Olympian & 5 x NCAA Champion turned Marathoner, Dominique Scott
In this episode we're joined by an exceptionally talented runner, Dom Scott. With her impressive resume that includes: multiple NCAA championships, representing South Africa at two Olympics, and participating in the world major marathons elite field, Dom's journey as a professional athlete is nothing short of inspiring.We take a deep dive into the challenges and sacrifices Dom has faced in her run
SCTM | E2 - The Trail Edition with Kane Reilly
Gear up for the ultimate weekend festival of Trail Running at the Sanlam Cape Town Marathon!In this episode we chat to trail legend and defending title holder of the Trail Marathon, Kane Reilly, to provide you with all you need to know to tackle the 46km, 22km, or 11km routes. Kane has conquered some of the most challenging trails around the world. In this episode we take an inside look at some of
S2|E23 - Running Out Your Retirement Years with Abbotts World Marathon Majors Medal Holder, Harry Botha.
They say that once you retire it's important to find hobbies that will keep you busy, challenge you both mentally and physically and ones that will keep you involved in your community. Now, marathon running may not be the popular choice but it certainly ticks all of those boxes and then some...When Harry Botha joined his local running club at 66, having retired to the coast and eager to get involv
SCTM | E1 - An Introduction to The Sanlam Cape Town Marathon
This episode kicks of our latest limited series covering The Sanlam Cape Town Marathon. We unpack training, preparation and race day strategies from 3 different perspectives: The marathon newbieThe personal best hopefuland the injured athlete...Coming up within the limited series: What's up with all the Abbott's Marathon Majors stuff?A discussion about the trail running festival with some big name
S2|E22 - Work, Run, Thrive: The Winning Formula for Work/Run Balance with Kyla Jacobs
Often when speaking to elite athletes, it's hard for us average Joe's to relate, but here's someone who not only gets it but is leading the race in both her running and professional career too.In this episode of MAR we chat to Kyla Jacobs, an elite athlete specialising in the middle distances (5000m, 10km), who is set to represent SA in the World 5km Road Championships later this year. You'd think
S2|E21 - Running & Your Hormones + Injuries in Female Athletes, with Julie Rawdon.
This weeks episode of Making HER Runner is a follow up on last weeks conversation with Julie, where we take a deep dive into training, hormones. and stress for the female runner.In our conversation we cover: major lifetime hormonal changes including: menopause, our perimenopausal years and an overview of running and pregnancy."Oestrogen is where it's at!" says Julie." A look into oestrogen and the
S2|E20 - Pain, Persistence and Progress: Strategies for Dealing with Running Injuries with Physiotherapist, Julie Rawdon.
Running injuries are inevitable, that's the unfortunate reality of taking running seriously, setting and working towards goals. There are going to be set-backs and there are going to be periods of dis-ease but they don't have to knock you back to square one.In this conversation with physiotherapist, Julie Rawdon, who has a special interest in biomechanics, we take a look at running injuries from a
S2|E19 - MHR - Running & Your Menstrual Cycle: The Good, The Bad & The Beautiful with Emma Pallant-Browne
If you have ever struggled to stick to a training plan because of your period, this episode is for you!It's true what they say "women can do anything that men can do; while bleeding too", nothing epitomises that statement more than the viral photograph of Emma Pallant-Browne, captured during the run leg of a Triathlon with period blood visible on her Trisuit.Of course she could've selected another
