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. 134 | From Comrades to Berlin: Taking on My First Marathon Major
In this solo episode, Nic looks back on his journey from Comrades to the Berlin Marathon, sharing how he recovered after Comrades, found his way back to running at his best and eventually made the spontaneous decision to take on Berlin.From how he secured his entry to adapting his training in a much shorter timeframe than usual, Nic talks through the build-up to his first World Major Marathon and
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|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
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
S1|E18 - Making a New Runner with the Startliners
The Startliners began when Matt, a Biokineticist, and Britt, an everyday girl that loves running, noticed that there was nothing in the market that allowed new runners to learn in a safe and guided environment, alongside other newbies. Three years later, they have helped 100’s of people take their first steps with their couch to 10km program.This episode covers the common barriers to entry and con
S1|E19 - Running Adventures with Andrew Erasmus and Jordan Leppan
Some prefer road running while others head for the trails, and then there’s the runners that seek out the path less travelled; exploring the furthest corners of the globe, covering 100’s of kilometre, on foot, for hours on end.Salomon athlete, Andrew Erasmus, is a competition trail runner and Jordi, a Sports Doctor with an impressive set of endurance genetics. They share an insatiable love for run
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
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
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|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|E8 - Running for Weight Loss & the Dangers of Under-fuelling with Dave Watkeys
Dave Watkeys is an online transformation coach who has helped 100’s of clients navigate one of the most frustrating and common human challenges - weight loss.As we’ve come to understand from our experience, many people start running to lose weight - it’s an excellent way to burn calories!Unfortunately though, many people face similar problems in this pursuit, which can mostly be attributed to the
S2|E18 - The Journey to Pro: a look into Adrian Wildschutt's rise to professional status.
Meet Adrian Wildschutt, the name that's redefining the landscape of South African running! At just 25, he's not just the future; he's making his mark RIGHT NOW. 🥇🔥Adrian grew up in Ceres, Western Cape, SA and set sails for the US soon after completing his schooling. The hard-working, academically focused talent, received a bursary to Coastal Carolina University to train under Zola Budd while purs
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 and ho
S2|E10 - Celebrating a Lifetime of Running with 'The Mayor of Running', Bart Yasso.
If you ever imagined a life travelling the world, then running may be the way to make it happen - or at least that's how it happened for retired Chief Running Officer of RunnersWorld Magazine, Mr Bart Yasso.He is one of few people to have run a marathon on every continent. He has racked up an impressive amount of kilometres, or miles we should say, and played a fundamental role in the running move
S1|E15 - “I didn’t lose a toenail but I almost lost my life” with Training Tina
What started as a weight loss journey led to a relentless passion for health and fitness. Lauren went from running Park Run’s to running the Comrades Marathon within a year and became an Iron Man World Champion contender.In this episode the 28 year ASICS Front Runner and school teacher talks about overcoming societal pressures, limiting self beliefs and how she’s used her story to guide and inspir
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
TTOM Limited Series | Episode 4 - Plan your Race and Race your Plan with 32 times TTOM finisher, Barry Holland.
If there’s anyone that you should take advice from on running the Totalsports Two Oceans Marathon, it’s from Barry Holland, who has run the 56km ultra-marathon a whopping 32 times. You may recognise the name, Barry Holland, from one of our post popular episodes to date - The Comrades Marathon Special (which he has run 48 times, consecutively!).He is quite clearly well versed in ultra-distance runn
S1|E4 - From Ruin to Running, Making a Sober Runner with Jo Keppler
Jo Keppler is a professional Ultra-distance Trail Runner with an astounding story. After battling with addiction and bulimia for most of her life, Jo’s story is one of triumph in the face of near-death. Listen and follow her journey of ruin to local running legend who has transformed her struggle into purpose and continues to inspire and serve her community.If you enjoyed the show, don't forget to
S1|E1 - Meet your Hosts: Nic and Davey
If you love running and, we mean LOVE, then you’ve come to the right place. In this first episode of Making a Runner, you’ll get to know your hosts, coach and athlete combo, @Nic_theBio and @Daveyontherun.A conversation that will leave you feeling like you’ve known them for years; they unpack how it all began (Davey slipped into the DM’s, of course) and how with the guidance of Nic, who is a Bioki
TTOM Limited Series | Intro
If you are running the 2023 Total Sports Two Oceans Marathon, 56km or 21km, this is the series you’ve been looking for.The 6 episode limited series aims to help you prepare for the start line, covering all you need to know form route breakdown to nutrition strategies. PLUS 1 episode specially dedicated to answering your questions (get in touch info@makingarunner.com).Jam packed with the usual Nic
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|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
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|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
S1|E20 - Death defying running with Bradley McNeil
In 2022 Brad McNeil realised a life long dream, he ran the Comrades Marathon (the ultimate human race) in the same year he was meant to die. He's been living with autoimmune disease since the second grade, battling years worth of pain, uncertainty and embarrassment in trying to lead a normal life. In 2018 he received a terminal diagnosis, or as he would see it, a blessing of foresight that allows
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. 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. 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. 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
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
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 training f
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 chats to
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
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
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
Comrades Limited Series | Episode 2 - How to Run the Comrades Marathon with Coach Lindsey Parry
“How do I train for the Comrades Marathon?”This must be one of the most commonly Google searched questions about the Ultimate Human Race, second to, “how do I run the Comrades Marathon/Race Day Tips?”. All of which will be covered in this episode with the official Comrades Marathon Coach himself, Lindsey Parry. From everything you know you need to know to the bits in between that are only gained f
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
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
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
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. 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 trainin
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
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
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)
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
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
TTOM Limited Series | Episode 1 - The Gold Standard of Racing with Race Manager Hilton Kearns
What started as a training run for the mighty Comrades Marathon in 1970 with a mere 26 participants now holds the title of an IAU Gold Label Status Race, also known as Africa’s largest race and the world’s most beautiful race - The Totalsports Two Oceans Marathon.In this first episode of the limited series we speak to TTOM Race Manager, Hilton Kearns, who expects 29 000 participants (cumulatively)
S2|E2 - What you can learn from how the pro’s train with Irvette van Zyl.
Irevette van Zyl makes being a professional athlete look easy, but behind the fierce “race face” is a lifetime of passion and perseverance. Of course she has been gifted with the kind of talent that most of can only dream of but the road to success has had a few bumps along the way. In this episode we take a glance into the world of a professional athlete, world record holder and Olympian; over an
EP 133 | The Trail Running Masterclass; Everything Every Runner Should know about running off-road , with Salomon Athlete, Adventurer and Coach, Andrew Erasmus.
Whether you're thinking about entering your first trail race, preparing for an ultra, or simply looking to become a more complete runner, this episode is your guide to the world of trail running.In this Trail Running Masterclass, Nic sits down with Salomon athlete, coach, and experienced trail runner Andrew Erasmus to unpack what makes trail running so unique—and why it's about far more than just
EP. 132 | Life After Comrades Success, with Up Run Champion and Record Holder, George Kusche.
Winning Comrades may be the dream, but what happens once you've crossed the finish line?In what is Making A Runners first Video Form Podcast Episode, Nic catches up with newly crowned 2026 Comrades Champion and Up Run Record Holder, George Kusche, weeks after his record-breaking victory.Rather than focusing solely on the race itself, this conversation explores what comes next. George shares the ph
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. 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. 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
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 weekend.
Through
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
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
S2|E14 - Running with Diabetes: Challenging Stigmas & Conquering Ultra Distances with Jono Le Roux
On this episode of Making A Runner, we take a look into the experience of a person LIVING with Diabetes & choosing to run!When Jono Le Roux was (surprisingly) diagnosed with Type 1 Diabetes at age 27, it prompted him to challenge the stigmas generally associated with this community. Whereas most people may be stricken with fear and choose to go about life more conservatively, Jono was determin
S2|E15 - Making HER Runner: Unlocking Her Athlete with new co-host, Leah Acampora
Welcome to a brand new segment of Making a Runner where we shine the light on the female running experience. For these episodes of Making HER Runner (MHR) we call our producer, Leah Acampora (@hello_leahg), into studio for a Woman’s perspective and together with coaches, athletes, health professionals and subject matter experts, we tackle the unique challenges that women face along their running j
S2|E13 - The Running "F-word": Fatigue, a Masterclass in Recovery with Sports Scientist, Anthony Clark.
In this episode of Making A Runner, we dive into the complex world of fatigue & recovery. Our guest, Ant Clark, a Sports Scientist currently completing his PhD studies in fatigue, shares insights into the key principles of training, emphasising the important balance that needs to be maintained between stressing the body and recovering optimally in the pursuit of fitness and performance progres
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.
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.
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|E1 - Start the year on the right foot with Physiotherapist Julie Rawdon
After a break, it can be daunting to lace up and hit the road again. In this episode, Julie Rawdon, a physiotherapist and speedy marathon runner, helps us take it back to basics.Through her experience and expertise she helps remove the fear of making common mistakes and reassures us that human nature will get the better of us all, at some point in time, but we can allow our running to ebb and flow
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
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
S2|E11 - Making a Running Influencer with Geoffrey Crow @lets_run_faster
We're all familiar with the old adage "life begins at 40", but no one is a better example of this than Geoffrey Crow, better known on Instagram as @lets_run_faster. Going into his 40's Geoffrey made a promise to himself that he'd enter the next decade of his life as the fittest & best version of himself. Having always had a fondness for running he decided to go "all-in" with his training and s
S1|E17 - Making a Trail Running Legend with Linda Doke
Linda has been a majorly successful ultra-distance trail runner since before trail running was even a"big thing". She's run (and won) all over the globe and although she’s currently making her way back from injury, she’s nowhere near done.She has lived her passion for running through her years spent on the trails (and road), her work as a journalist and now, through the athletes she coaches.This e
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
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
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|E16 - Unleashing "The Unknown Dutchman": How Piet Wiersma stunned the South African Running World with his iconic Novice Comrades Podium Finish
On the 11th of June 2023 the annual Comrades Marathon, South Africa's oldest ultra-endurance event, was stunned by a performance for the ages by an unknown Dutch runner - Piet Wiersma.The 25-year-old racing his Novice Comrades, as an unsponsored athlete, completed the 88km race in a staggering time of 5 hours and 14 minutes (over 4 minutes faster than the previous record) in what was an iconic bat
TTOM Limited Series | Episode 5 - Get your head in the game, train your mind for race day.
“Running a marathon is a physical challenge but I believe that running an ultra marathon is a mental challenge”, says Nic. Having run 3 x Comrades Marathons and 1 x TTOM 56km between the two of them, Nic and Davey talk you through the mental preparation for race day.From their limited personal experience with ultra distance running, they help you conceptualise and form strategies for the challenge
S2|E17 - MHR - Fuelling Her Run with Dietician and Triathlete, Mariella Sawyer.
On this episode of Making HER Runner we chat to Dietician and competitive Triathlete, Mariella Sawyer and explore the basics of fuelling the female runner.It's not atypical for women to have complex relationships with food and when many women's first experience with running is for weight-loss, it can seem impossible to fuel and achieve your goals simultaneously.In this "real-talk" style conversati
Comrades Limited Series | Episode 3 - Growing Gold-Medalists from Grassroots with Maxed Elite Team Manager Martin Ngwenya
It takes more than pure talent to make a Comrades Gold Medalist.Going on almost 30 years now, the Maxed Elite Team (first established as the Mr Price Sport Running Club in 1995) has become synonymous with winning Gold Medals at the Comrades Marathon - a title reserved for the top 10 male & female finishers each year. But how are these athletes afforded the opportunity to train, race and make a
S1|E10 - Making a Trail Running Amputee with Turbo Trav
Travis Warwick-Olivier is a self-described madman, an all-or-nothing character who had his leg amputated below the knee after a motocross accident (he competed semi-professionally).True to form, 6 months post-amputation he traded his riding boots for trail shoes and a blade where he lined up at the start of the Karkloof 50 miler. A year post-amputation he stood at the start-line of one of South Af
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.
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
S1|E6 - Making an Ultra Distance Champion with Prodigal Khumalo
Prodigal Khumalo is a 2 x Comrades Marathon Gold Medalist, turned competitive trail runner, who won the UTCT 100km on his first attempt at trail racing. But Prodigal is so much more than the sum of his accomplishments - he is a humble athlete, dedicated mentor & founder of the Orcas Academy. This episode is jam-packed with wisdom & insights into his life’s work. Listen & be inspired, t
Recommended
True Crime South Africa
The 036Records House Music Syndication
AfricanOptimist - how we thrive against great odds
The Deep House Show
Thought For Today
Maskandi Mixes
GROOTMAN EXCLUSIVE MIXTAPES
NCMI KZN Pastors' Connect
Jesus Everywhere Church
The Bible Brewery
Bishop Mosa Sono
Deep Soundscape Podcast
