Making A Runner
- Episodios
- 135
- Se publica
- cada dos semanas
- Último episodio
- 6 Nov 2026
Sobre el podcast
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; whether you are looking at improving your Parkrun run or running your first Comrades. Because great runners aren’t born — they’re made.
Episodios 135
EP. 135 | From Track to Road to Author: The Evolution of Adriaan Wildschutt's Running Journey
In this episode of Making A Runner, Nic sits down with South African distance runner Adriaan Wildschutt for a catch-up on everything that’s happened since their last conversation. From competing at the Paris …
Notas del episodio
In this episode of Making A Runner, Nic sits down with South African distance runner Adriaan Wildschutt for a catch-up on everything that’s happened since their last conversation. From competing at the Paris Olympics and breaking the South African half-marathon record, to winning the New York City Half Marathon and taking on his first marathon, Adriaan’s running journey has entered a whole new chapter.
From his transition off the track and onto the roads to the realities of preparing for 42.2km, Adriaan takes us inside what it really looks like to train and compete at an elite level. He shares the lessons from his marathon experiences in Cape Town and Chicago, what he’s learnt along the way and what it takes to keep progressing as a distance runner.
He also opens up about his first book, A Change of Pace, reflecting on the decision to put his story on paper, the three-year writing process and what he hopes readers will take away from it.
In this episode, Adriaan covers:
• His journey since the Paris 2024 Olympics and what has changed as an athlete
• Transitioning from 10,000m track racing to half marathons and the marathon
• Breaking the South African half-marathon record in Valencia and winning the New York City Half Marathon
• His experiences in Cape Town and Chicago, and the lessons learnt from stepping up to 42.2km
• What an elite training week actually looks like, from mileage and key sessions to strength work and recovery
• Fuelling, hydration and adapting to the demands of marathon training
• The story behind his first book, A Change of Pace, and what’s next for his running career
From chasing records on the track to tackling the marathon and now sharing his story through his first book, this episode is a look at the many different chapters that make up an athlete’s journey.
Whether you’re curious about the world of elite distance running, preparing for your own marathon or simply love hearing the stories behind the miles, this is a conversation you won’t want to miss.
🔗 @adrianwildschutt
🔗 @makingarunnerEP. 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 …
Notas del episodio
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 what it was like to experience race day in Berlin. He also reflects on how the race unfolded, supporting his own runners along the way, and the lessons he took away from the experience.
In this episode, Nic covers:
• Recovering after Comrades and finding his way back to running at his best.
• How the decision to run Berlin came about and how he got his entry.
• Adapting his training for a marathon with a shorter preparation period
• The experience of running his first World Major Marathon.
• How race day unfolded and what it was like supporting his runners.
• His biggest takeaways from Berlin and what comes next for his running goals.
From the unexpected decision to the finish line, this episode is an honest look at taking on a big running goal, adapting when plans change and figuring out what comes next.
Whether you’re training for your own marathon or love hearing the stories behind the miles, tune in for Nic’s take on his first World Marathon Major.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 …
Notas del episodio
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 swapping the tar for dirt.
From technical descents and steep climbs to race-day strategy, safety, equipment and mindset, Andrew shares the lessons he's learnt from years of racing and coaching on the trails. Together, they explore how trail running challenges your body and mind in completely different ways to road running, while offering some of the most rewarding experiences endurance sport has to offer.
In this episode you'll learn:
- How trail running differs from road running
- The biggest mindset shifts every road runner should make
- How to climb and descend technical terrain more efficiently
- When power hiking is faster than running
- How to train specifically for different trail races
- Strength exercises that will make you a stronger trail runner
- The differences between road and trail shoes
- Nutrition and hydration strategies for long days on the trails
- Safety essentials every trail runner should know
- Why the trail running community is unlike any other
Whether you're chasing a podium, preparing for your first mountain race, or simply looking for your next adventure, this conversation is packed with practical advice that will help you train smarter, race better, and enjoy the trails with greater confidence.
As Andrew reminds us throughout the episode, trail running isn't just about reaching the finish line—it's about embracing the journey, respecting the mountains, and becoming a more resilient runner along the way.
Remember to leave review and share with a running buddy who might appreciate these tips! If you want to find out more about Andrew and his coaching, you can go give him a follow on Instagram @andrew_erasmus2 .
Lace up, slow down, look up, and enjoy the trails.
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 …
Notas del episodio
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 physical and emotional realities of recovering from one of the greatest performances of his career, why patience is essential after a major goal race, and how he's learning to listen to his body as he begins building towards the next chapter.Together they discuss:- Recovering from a record-breaking Comrades Marathon- The importance of giving your body time to heal after a major race- Managing cramps and difficult moments during the race- The role of HRV, sleep and recovery metrics in guiding training- Why consistency and patience continue to underpin his success- Balancing elite running, coaching and a professional career- His exciting new coaching platform and vision for helping more runners- His next goals, including the marathon and future Comrades campaignsOne of the biggest takeaways from this conversation is that recovery is not lost time—it's part of the training process. George explains why the temptation to rush back into hard training can often delay long-term progress, and why the best athletes are willing to take a step back in order to move forward.Whether you've just completed Comrades, finished your goal marathon, or are simply trying to build consistency in your own running, this episode offers a refreshing reminder that long-term success comes from respecting the process—not just celebrating the result and that sometimes the most important training block begins after the finish line.
Go and check out George's new coaching apphttps://www.gorunmore.com/
If you enjoyed the show, don't forget to leave a review and share with a running buddy.
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 …
Notas del episodio
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 becomes very real. In this episode, Nic shares practical advice and personal insights to help runners navigate the excitement, nerves, and uncertainty that often accompany the final few days before the Ultimate Human Race.
Topics covered include:
- What to focus on during race week (and what to ignore)
- Sleep, recovery, and managing time off your feet
- Practical carb-loading advice
- Controlling the controllables and avoiding unnecessary stress
- Understanding the 2026 Comrades start process and race morning logistics
- Reviewing your pacing, nutrition, and seconding plans
- Mental preparation strategies for handling difficult moments during the race
- What to do when things don't go according to plan
- Why the finish line means so much more than a medal
Throughout the episode, Nic encourages runners to cut through the noise, trust themselves, and remember that confidence comes from the work already completed—not from trying to squeeze in one last perfect week.
Whether you're chasing a Silver Medal, a Bill Rowan, a Bronze, or simply your first Comrades finish, this episode is designed to help you arrive at the start line feeling organised, prepared, and ready to enjoy one of the most special days in running.
This is the final episode of the Making A Runner Comrades Mini Series.Good luck, trust your preparation, and enjoy every step of the journey from Durban to Pietermaritzburg.
You are all winners!
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 …
Notas del episodio
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 towards their goals, he shares practical advice on how to maximise your taper, set realistic race goals, and approach race day with a clear strategy.
In this episode, you'll learn:
How to get the most out of your taper without second-guessing your fitness
What to expect physically and mentally during the final two weeks
How to set realistic and meaningful race goals
The key principles of successful Comrades race execution
How to approach the different sections of the Up Run
Why pacing and patience are often more important than fitness
Common mistakes runners make on race day
Practical nutrition and hydration considerations
Throughout the episode, Nic refers to the race breakdown and pacing framework that can be found on our socials @makingarunner , helping runners understand where discipline, patience, fueling, problem-solving, and mental strength become most important throughout the 86km journey.
Whether you're chasing a Silver Medal, a Bill Rowan, a Bronze, or simply your first Comrades finish, this episode is designed to help you simplify the process, trust your preparation, and give yourself the best possible chance of running the race you're capable of.
The work has been done. Now it's time to execute.
We hope you have enjoyed it, make sure to share with your running buddy and leave us a review.
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 …
Notas del episodio
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 through the journey, this episode focuses on how to approach the taper period with confidence, perspective, and calmness.
Nic unpacks:
- What runners should realistically expect to feel during the final weeks
- Why fatigue, flatness, and self-doubt are completely normal
- The Comrades Up Run Race Breakdown (https://www.instagram.com/p/DYhETIdDrm1/?igsh=Y25weHdvdHlsc243)
- Common mistakes athletes make late in a Comrades build
- How to manage emotions, comparison, and race anxiety
- The importance of arriving healthy, fresh, and mentally ready
- Why restraint and recovery become the real training in the final phase
The episode also explores the emotional significance of Comrades itself — why this race is different, what makes it so special, and why trusting the process matters more now than ever before.
Whether you’re preparing for your first Comrades or returning for another medal, this conversation is designed to help you slow down the noise, trust your training, and approach race day with clarity and confidence.
We hope you enjoy the episode and find it insightful.
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 …
Notas del episodio
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. But over the last few years, he has quietly rebuilt himself into an elite endurance athlete, running 2:13 for the marathon and an outstanding 5:41 debut at the Comrades Marathon.
Together, Nic and George unpack:
- His transition from middle-distance track racing into marathon and ultra running
- The lessons he took from the NCAA system and his time in the US
- His decision to self-coach and how he structures his training
- Building endurance without losing speed
- The importance of long-term thinking and consistency in development
- Balancing elite-level training with work, life, and family commitments
- Nutrition, race strategy, and lessons from his first Comrades Marathon
More than anything, this episode is a conversation about patience, progression, and trusting the process. George’s story is a reminder that performance doesn’t always follow a straight line — and that sometimes the best athletes are still quietly building towards their full potential.
Whether you’re training for your first marathon, chasing a Comrades goal, or simply trying to improve over the long term, this conversation is packed with practical insight and perspective from one of South Africa’s rising endurance talents.
We hope you enjoy the show, make sure to give the pod a follow and leave a review.
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 …
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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 knocking on the door of a sub-3-hour marathon. It’s a testament to what’s possible when consistency, smart training, and a love for the process come together over decades.
We dive into:
- How to train smarter as you get older
- Managing injuries without losing momentum
- The mental side of racing and preparation
- Breaking down Ultra Marathons into manageable segments
- What it takes to run the perfect Comrades
- Why consistency is the ultimate performance tool
This is a conversation about playing the long game — building a sustainable approach to running that allows you to keep improving, stay injury-free, and most importantly, keep enjoying the process.
Whether you’re training for your first ultra or chasing your next PB, this episode is packed with practical takeaways you can apply straight away.
We hope you enjoy the episode!
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 …
Notas del episodio
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 misapplied — especially for everyday runners juggling work, stress, and real-life demands.
This conversation moves beyond theory and into practical application. Mike shares how training should adapt to the individual, why consistency often matters more than chasing the “perfect” plan, and how to use simple training levers like volume, intensity, hills, and long runs to drive long-term progress.
They also dive into:
- Why traditional periodisation models don’t always translate to real-world runners
- The importance of building a strong aerobic base
- How to avoid overtraining and burnout
- Whether you actually need deload weeks and how to use them effectively
- The role of intuitive and flexible training approaches
- What the latest insights — including Nordic training models — are teaching us about performance and longevity
Whether you’re a beginner looking to avoid common pitfalls or an experienced runner aiming to train smarter and stay injury-free, this episode will help you simplify your approach and focus on what really matters.
At the end of the day, it’s not about having the perfect plan — it’s about building a system you can stick to consistently, over time.
You can give Mike a follow on @mikeroscoe_sbrsport or visit his website www.sbrsport.co.za
Enjoy the episode, share it with a running buddy and don't forget to hit that "Follow" button.
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 …
Notas del episodio
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 endurance athletes. The conversation dives into how the body adapts to heat, including increases in blood plasma volume, improved thermoregulation, and more efficient sweating.
Together, they unpack:
- Why heat training can be a game-changer for endurance performance
- The key physiological adaptations that take place
- How to implement both active and passive heat protocols
- The importance of hydration and managing heat stress
- Why individual responses to heat vary—and how to adjust accordingly
- How to maintain heat adaptations over time
Whether you're preparing for a hot race or simply looking to gain a performance edge, this episode offers practical, science-backed strategies you can start applying immediately. Below are some links that Andy talks about in the conversation.
🎥 Learn more about heat training:
https://youtu.be/yzqvypG6Hcw📊 Heat strain & training insights:
https://help.corebodytemp.com/en/articles/10447107-heat-strain-index
https://help.corebodytemp.com/en/articles/10447113-heat-training-load📚 Heat training protocols & resources:
https://help.corebodytemp.com/en/collections/11455763-heat-training-protocolsWe hope you enjoyed the podcast! Make sure to share it with your running buddy and give us feedback on how your heat training block goes!
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 …
Notas del episodio
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 result is a practical, insightful conversation packed with takeaways that runners at all levels can apply to their training.
In this episode, they discuss:
• Where we currently stand with carbohydrates in endurance sport
• Why some runners struggle with bathroom issues during runs and what might help
• What it really takes to run a Sub-3 Hour marathon and move that towards 2:40
• How to manage race-day nerves and pressure
• How to integrate strength training into a running program without compromising mileage
• How to tell whether you’re fueling enough for your training loadAs always, Annie brings a science-based perspective combined with real-world coaching experience, helping runners better understand the decisions they make around training, fueling, and performance.
Whether you’re preparing for your next race or simply looking to train smarter this year, this episode offers practical insight to help you along the running journey, one you do not want to miss.
You can reach to Annie on socials @annies_athletes or visit her website https://www.anniesathletes.org/
We hope you enjoy the show, remember to leave a review and share with your running buddy.
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 …
Notas del episodio
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 Daveys transition to coaching.
The conversation highlights the camaraderie in the running community and the motivation they draw from each other as they look forward to future races and goals.
If you are looking to learn through their journeys or are just looking for some Making A Runner nostalgia, this episode is perfect for you.
Here is to a wonderful festive season and an even better 2026 in running.
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 …
Notas del episodio
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 combines scientific expertise with real-world experience to support athletes in optimising performance, health, and recovery. She’s a familiar voice on MAR, having previously shared valuable insights on Carbohydrates for Endurance (EP.109), Carb Loading (S3E25), and Weight Loss and Body Composition (EP.116).
In this conversation they unpack how endurance athletes can better fuel for strength, recovery, and long-term health—cutting through common misconceptions and offering science-backed, actionable advice. From protein timing and daily intake strategies to the role of amino acids and practical supplementation (yes, even creatine for runners!), this conversation is packed with insight for athletes of all levels.
You’ll learn:
- Why protein is essential for muscle repair, recovery, and resilience
- Protein needs for different athletic populations and goals
How to meet your needs on plant-based or mixed diets
The role of essential amino acids in muscle protein synthesis
How supplements like creatine and beta-alanine fit into the endurance picture
Why the distribution of protein across meals is a useful tool in meeting your daily needs
Whether you're training for your next marathon or simply looking to run stronger for longer—this episode will help you optimise your nutrition and performance in a sustainable, practical way.
If you want to find out more about Annie or her services, give her a follow on @annies_athletes ion Instagram or check out her website https://www.anniesathletes.org/
We hope you enjoyed the conversation and make sure to share it with a fellow runner.
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 …
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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, reframe setbacks, and reshape your vision for the future.
Whether you’ve faced injury, underperformance, or the loss of a race you trained months for, this episode offers practical tools and a fresh perspective. From emotional acceptance and goal pivoting to the power of visualisation and reconnecting with your "why," Giovanni shares empowering insights for anyone navigating the unpredictable nature of running.
This one is for every runner who’s ever felt like the rug was pulled out from under them—but keep going anyway.
We hope you enjoyed the episode, you can give Giovanni a follow on socials @giovanni_bianco_
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 …
Notas del episodio
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 preparation—this conversation is packed with practical advice for both first-timers and experienced marathoners alike. Mike also shares insights on pacing, injury management, and how to build a bulletproof race day plan.
Whether you're chasing a PB or just aiming to finish strong, this episode will leave you feeling more prepared and confident heading into race day.
We wish you all the best!
Follow Mike on Instagram @mikeroscoe_sbrsports or visit his site www.sbrsport.co.za for more information.
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 …
Notas del episodio
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 mindset shifts needed to rebuild running confidence, including the role of gait retraining, coordination, and strength training. You’ll learn how cadence, ground contact time, and foot mechanics impact running efficiency, plus what cues and drills can be used to correct common issues like over-striding and postural collapse.
Whether you're returning from injury, refining your form, or simply chasing more efficient movement, this episode is full of insight to help you reconnect mind and movement.
If you haven't done so yet, we highly recommend going back to listen to Part one of this conversation (MAR Episode 117).
To find out more info on Dr. Matt Silver, you can give him a follow on socials @mattsilverpt or visit https://www.alphaprojectphyzio.com .
As always, we hope you enjoy the show—don’t forget to leave a review and share with your fellow runners!
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 …
Notas del episodio
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 .
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 …
Notas del episodio
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
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 …
Notas del episodio
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.
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 …
Notas del episodio
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 .
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 …
Notas del episodio
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.
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 …
Notas del episodio
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)!
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 …
Notas del episodio
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.
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 …
Notas del episodio
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!
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 …
Notas del episodio
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.
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 …
Notas del episodio
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/
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 …
Notas del episodio
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 [email protected] 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
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 …
Notas del episodio
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 training.
- How to optimise your oxygen carrying capacity through heat or altitude stress.
- How to practically apply what the current best practices are.
- How to perfect racing in these environments.
- Alternative modalities of training around this topic.
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.
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 …
Notas del episodio
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.
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