Making A Runner (Nic Acampora)

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 Biokineticist and Running Coach, even a non-athlete (as Davey described himself in his school years) managed to become a competitive runner with a personal best Marathon time of 2:45…and counting. This is how runners are made...

If you enjoyed the show, don't forget to give us a rating and follow our journey on Instagram @makingarunner or visit www.makingarunner.com and hit subscribe.

This episode was brought to you by On The Move by Four Bro's. Make sure to visit their site www.onthemovestore.com.

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 and above those title, she also holds those of mother, wife and primary school athletics coach. Staying on top of her game is a juggling act of note but she does it with a smile on her face, spring in her step and blazing fire in her heart.

Key take home points in this episode include:

• Overcoming setbacks.
• Managing mileage after injury and the power of cross-training.
• The confidence that comes from having a strong connection with your body.
• How passion is the secret to success. 

Don’t forget to leave a review if you’ve enjoyed this episode!

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 her personal journey we will look to share insights and knowledge behind some of the tough decisions that had to be made, the setbacks in the running goals to prioritise her health goals and how one can go about implementing these changes to help you find your healthy running mojo.

In this conversation we chat in particular about how nutrition was at the core of the issue and also at the core of the healing process. We go into practical advice for listeners to adopt and how becoming a more mindful eater can have a huge effect on your ability to perform and enjoy your running journey.

There is always something to be learned through the stories shared by others and this is no exception. We hope that you find the conversation insightful and if you can resonate with some of the issues Leah was struggling with, we hope that you can also figure out a way to put your health first - your running will definitely thank you for it in the long run.

Feel free to reach out should you have any queries and follow more of our journey on our socials @makingarunner / @hello_leahg

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 living from their passion?

In this episode we hear from the Maxed Elite Team Manager, Martin Ngwenya, a former athlete of the club himself. He talks us through the fine balance of finding & nurturing the talented individuals that get to wear the Mr Price Sport Red Cap as part of the Maxed Elite family.

We chat:

• the history of the Maxed Elite / Mr Price Sports Running Club.
• training and the adaptations required from the body & mind to tackle the 90km ultra-marathon (this applies to both the elites and every day participants).
• the unique challenges encountered by female elite athletes.
• the value that support, community and family plays in allowing athletes to thrive.
• The new Elite High Racer carbon-plated super shoe that's shaking up the game, exclusively available at Mr Price Sport.
• Some final race day advice from the coach to the stars!

Listen & be inspired.

Zak is a 24 year old South African rising star who made his Olympic debut at the 2020 Tokyo Olympics.

In this episode we gain insight into the lives of professional athletes and an understanding of the different mental and physical demands of sprinting vs long distance running.

As a young talent, Zak has faced his fair share of challenges including the covid 19 pandemic and making a name for himself in a country where the road to success for our athletes is a rocky one, to say the least.

Running the Comrades Marathon is a lifetime achievement many dream of, but few achieve. It’s a grueling process that requires unwavering commitment and an above average pain threshold, both of which Sean Clarke has in excess. He also has a leg that doesn’t function from the knee down. Every step is painful and without the right equipment Sean can barely walk afterwards.

Why endure this madness? How is it even possible? Listen and be inspired by Sean’s story of overcoming disability with the power of positive intention.

If you enjoyed the show, don't forget to give us a rating and follow our journey on Instagram @makingarunner or visit www.makingarunner.com and hit subscribe.

This episode was brought to you by On The Move by Four Bro's. Make sure to visit their site www.onthemovestore.com.

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 from ‘negative experiences’ and taking time off.
• The road ahead.

This episode of Making a Runner is one for the people by the people; we take a special look into the Comrades Marathon Expo and gain insights from the conversations had with various runners ranging from elite-level to every day enthusiasts, from the Green Numbered Comrades Veterans, who describe it as a 'drug' that hooks you for life, to the brave novices who admit to feeling nervous and excited about taking on the Ultimate Human Race for the first time.

The voices you'll hear are a combination of the best South African accents plus those of people who have travelled from all corners of the globe including: Switzerland, India, Norway, UK, DCR and Ireland too. They share with us their thoughts on the ultra-marathon, their training experiences and the "why's" that brought them to the start-line in the first place (and time and time again).

This limited series has been brought to you by Mr Price Sport, the official technical apparel sponsor of The Comrades Marathon.

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 episode is rich in experience, insight and inspiration.

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, this is an episode with HEART.

If you enjoyed the show, don't forget to give us a rating and follow our journey on Instagram @makingarunner or visit www.makingarunner.com and hit subscribe.

This episode was brought to you by On The Move by Four Bro's. Make sure to visit their site www.onthemovestore.com.

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 who have travelled from all corners or the globe to be immersed, if just for one day, in the magic that is The Comrades Marathon.

You can imagine that such a race means EVERYTHING to the custodians that ensure that it keeps on going. The custodians being our nation and her people; the legends of the race who continue to inspire the hopefuls, from the green numbers to the novices, the seconders, cheerleaders, club captains, sponsors and TV crews...Comrades would not be the race that it is today if not for the camaraderie that it has encouraged and upheld as it's core value for more than a century and counting.

Any person who accepts the job to be the 'Chief Jogger' of this momentous race must have some serious backbone, guts, grit and then some...well, she does and she's got the legs too! In this episode we chat to the newly appointed Race & Operations Manager of The Comrades Marathon Association (CMA), Ann Ashworth, who you may recognise as the female winner of the 2018 Ultimate Human Race.

In our conversation we chat about:

• The responsibilities of Ann's position and the events that led to her appointment.
• The intricacies of the CMA; portfolio's, role players, charities and the many other aspects of hosting an event of this magnitude.
• The challenges of 'modernising' a race that's deeply steeped in tradition.
• Ann's key points of focus for improving the 2024 race, including the efforts she is making to reform the Elite Race experience.
• Ann's love for running, Comrades Marathon and how this vantage point is driving her decision making.

For any one who has been touched by the magic of Comrades or hopes to be some day, this episode should be one of interest as we look to welcome a new era, while upholding the legend, of The Ultimate Human Race.

If you've enjoyed this episode, please leave a review or share it with a running buddy.

Happy listening.

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) to line up at the start of the 56km and 21km races in April.

What goes into organising an event of this magnitude? And what does the Gold Label status mean for South African road running? How can you get the most out of the TTOM experience? Well there’s no one better qualified to answer these questions than Hilton himself.

Enjoy!

Remember to submit any TTOM questions to info@makingarunner.com for the Q&A episode.

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 relatively simple but often misunderstood and much overlooked element of Making GREAT Runners.

In this episode, Ant Clark, a dear friend, respected ex-colleague and current Sport Science and High Performance PhD student at Leeds Beckett University (UK) answers all the question you've had about strength training for runners, and those you didn't even know needed asking.

In this conversation you'll learn about:

• What happens to our bodies when we do strength training.
• The specific adaptations that are beneficial to runners and the WHY and HOW behind them.
• Timeframes: how to manage your expectations and stay the course to actually see the benefits of your efforts.
• Micro-dosing sessions: even a little goes a long way!
• Timing: when and how to build strength training into your training schedule and how to adapt according to your skill-level, goals and peak races.
• Composition of a session: CORE movements (not your abs, the most important and effective movements to include), accessory work, sets and reps.
• Practical ways to get it done! Like buying a skipping rope.
• Common myths and their validity.
• Why strength training is KEY for longevity, in life and in being able to do the sport we love!

This episode is truly a stand out in our work thus far and one that we believe every runner should listen to, at least once!

Links:

A view of the 74 y/o triathletes leg https://www.bettermovement.org/blog/2012/use-or-lose-looks-like

The benefits of skipping: https://www.instagram.com/p/C0YyWvFNuTq/?igsh=MWI5OGRranJxNzNlOA==

Running injuries are inevitable, that's the unfortunate reality of taking running seriously, setting and working towards goals. There are going to be set-backs and there are going to be periods of dis-ease but they don't have to knock you back to square one.

In this conversation with physiotherapist, Julie Rawdon, who has a special interest in biomechanics, we take a look at running injuries from a holistic perspective. We discuss:

• understanding why injuries happen.
• how to anticipate and be proactive about keeping injuries at bay.
• the three-prong approach to treating injuries: the mind, the role of the therapist and the role of the runner.
• the value of pain and what it's trying to teach us.
• strategies for coping with running injuries: rest and increasing capacity for training load.
• common running injuries and how we should approach them including: ITB Syndrome, Shin Splints, and Tendinopathies.

*As Julie stresses, there is no one size-fits all or blanket approach to injuries. Runners will develop injuries for different reasons and experience their symptoms differently too. The strategies discussed within the context of this conversation are there to serve as guidelines, if you are battling with recurring injuries and abnormal (by your own standards) amounts of pain, please reach out to a professional for help!

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 that by representing her country she'd be a full-time athlete whose schedule looks like: train, eat, rest & repeat right? Think again, Kyla's winning formula for work-life balance looks a bit more like this: train, work an 8-4 corporate job, train, rest & repeat!

She say's it herself, "I didn't think I'd be competing at this level at this age". It really is a wonder how, 28 year old, Kyla does it all and thats exactly what we dive into in our conversation, we cover:

• Chasing career and running goals simultaneously - it's possible to do both! (with the right support structures).
• Moulding YOUR training template and finding what works for you - we all have different considerations to factor in.
• The JOY of running - finding support within community.
• Mileage, more is not more.
• The dangers of comparison and allowing our happiness to be dependant on the outcome of our goals.

This was a truly insightful and inspiring conversation. For such a young woman, Kyla has an incredible head on her shoulders and an even bigger heart that shines through with boundless passion for sport, her sister (her fiercest rival and best companion), her coaches, colleagues and running community!

We hope you are able to draw on Kyla's strength and get audacious about your goals - enjoy!

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 and Davey Banter that you’ve come to know and love, featuring some exciting guests to weigh in and give you the confidence you need to smash race day!

Today we're diving into the inspiring journey of Dr. Kim Sonntag, a dedicated Runner and Obstetrician & Gynecologist from Cape Town. Kim has not only conquered the grueling Two Oceans and Comrades marathons this year, but she recently took on the extraordinary challenge of a 250 km self-supported race through the Namibian desert ; The Desert Ultra.

In this episode, Kim shares insights into her remarkable running journey, from Parkruns to Ultramarathons, and how she recently overcame the intense heat and demanding conditions of the desert race. She opens up about her passion for supporting causes close to her heart, raising funds for Liv2Run and Mowbray Maternity, through her racing endeavours. We'll explore her unique approach to training, balancing her professional demands, and maintaining a holistic approach to health—both for herself and her patients.

Stay tuned and get ready to be inspired by a story of resilience, community spirit, and the transformative power of running. We hope you enjoy our conversation.

Don't forget, you can find the links to donate to Kim's causesnbelow. Running for a cause makes it THAT much sweeter.

https://www.quicket.co.za/events/283724-desert-ultra-250km-fundraiser/#/?fbclid=PAZXh0bgNhZW0CMTEAAaZCoHnMmZ2MsyKES1pb7RssH72sJH0ZemPKDR_w0_5EYl879MODqF0UuTY_aem_VgvtVTnE54A43D_w3iA0Aw

You can also connect with Kim and follow her journey further through her instagram profiles: @kimexplores_ & @drkimsonntaggynae

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 progression.

We discus the various techniques and modalities available to us today taking into consideration that recovery will be highly individualised and will vary based on genetics, lifestyle, and personal circumstances.

There are however the "Golden 3" that Ant swears by as "The Basics" that everyone can and should focus on before looking to the rest of the recovery "tool kit" which include things like: manual therapy, cryotherapy, fitness tracking devices etc. We take a deep dive analysing and weighing up the benefits and limitations of each.

Throughout the episode, we emphasise the importance of listening to your body and paying attention to how you feel during & after training so as to develop your awareness & ability to spot the signs of overtraining to combat chronic fatigue and burn out.

Tune in to this episode & learn how to optimise your training!

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 movement that took the world by storm in the 70's, 80's & 90's - the running world that we get to enjoy as a result of today - diverse, inclusive and plenty full of participants.

Mr Yasso has been running since before women we're even allowed to legally participate in marathons and he was around when the first wheelchair race took place at the Boston Marathon. He's not known as the "Mayor of Running" for nothing, Bart Yasso, through his love for running, has inspired 1000's of people to lace up and hit the road.

But out of all the memories that he holds dear, it's those of the people and the global community that he got to share it all with.

In this episode we cover:

• Running as a vehicle to travel and experience the world.
• The Comrades Marathon, the greatest Footrace of all time!
• The memories that we're able to create through running & the impact of running community.
• How running has gown to be more inclusive, "when I started running people went to races to run fast, now, people run to finish and to enjoy the experience".
• The Yasso 800's - Marathon Time Predictor Workout.
• Running longevity and staying in the game, “I told myself I’m going to be a runner for life”.
• Running easy to run faster.
• Burro racing.
• The boy who wanted to be Bart Yasso; a story of how you are inspiring people you don't even know about by being a runner and JUST being YOU.

Listen and experience the world of running.

Sign up to patreon to view exclusive content from this episode including supporting images + the email that the legendary Bobby McGee sent to Bart

https://www.patreon.com/MakingARunner

As athletes we’re often told to “just believe”, or to “be confident”, to “relax & focus” but few people ever learn the skills required to execute these seemingly simple tasks.

A massive element of running (especially marathon & ultra-distance running) is mental - in fact most people will tell you that up to 90% of it is all in your head. But how much time do we spend training our minds vs training our legs? 

Kirsten van Heerden is a Clinical Psychologist by qualification and leading Sports Psychologist by daily practice, working with some of South Africa’s most talented and upcoming athletes. 

Her career as a professional swimmer and personal battles with mental preparation, nervousness, competitiveness and identity, sparked her curiosity for psychology, or as she puts it, how we learn and teach the skills necessary to control the mind.

In this episode you will learn how to improve your mental fitness. Dr. van Heerden arms you with a “toolbox” of techniques and practises that are easy to introduce into your training and will help you develop the skills required to:

• calm your nerves
• (re)focus your mind
• broaden your perspective on success/failure 
• understand the link between identity, self-worth and achievement

Enjoy!

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 involved in the pass times of his new community, little did he know that he was taking the first tentative steps in a journey that would take him around the world.

At age 82, Harry has run 19 marathon in total, one on every continent of the globe and holds some of the rarest and most coveted accolades in running circles world wide including:

• The Abbotts World Marathon Majors 6 Star Medal + the 5 Star certificate (which he was awarded before Abbotts' involvement or the addition of the Tokyo Marathon).
• The Marathon Grand Slam Club Membership - awarded to participants who have completed a marathon on every continent.
• He has run a marathon in every extreme known to man including: both the North and South Poles, at the top of Mt. Everest Base Camp, along The Great Wall of China, The Great Barrier Reef and earlier this year, he realised his life's dream by competing in the Marathon des Sables (a 250km multi-stage race through the Moroccan desert) and it all started with Berlin Marathon at age 67.

Listening to this episode is an journey through time as Harry regales us with tales of the wanderlust that has filled his life, form his first trip to England from the humble origins of Rhodesia (now Zimbabwe) before travel was a convenient as a 4 hour layover in Dubai, to the detail of his epic running adventures around the world, the people he's met along the way and the inspiration that keeps him waking up, lacing up and dreaming up his next goal.

Listen & be inspired!

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 Africa's most gruelling Ultra Distance events, the UTD 100 miler.

This is a tale of one man's mission to defy all odds.

Through his success Travis has been able to assist other's with disabilities by establishing Rejuvenate SA, an NPO that exists to help secure mobility aids for those in needs.

Listen and be inspired by the story of Turbo Trav.

In this episode of Making a Runner, we sit down with the co-founder of BURNT STUDIOS, Andriana Cronje, a passionate runner with a knack for giving South Africans what they want - performance gear that’s Made to Move! 

The beginning of Andy’s running journey is not unlike many other runners, a desire to get fit and healthy saw her taking her first 2km jog along the beachfront but it was the FEELING of running her first race that kept her coming back for more! 

By immersing herself in this new-found love for both running and the running community, Andy quickly identified a shortfall; a problem for which her and co-founder, Pierre Cronje, found a solution that would take on the conglomerate mega giants of the sports apparel industry.

In 2019 BURNT STUDIOS was born out of a desire to find performance gear that is of superior quality, provides support for the activity and cultivates the confidence to keep showing up and smashing your goals. It then comes as no surprise that 4 years later, the #orangetagtribe is synonymous with quality, style and personal bests! 

Listen to learn more about the parallels that run between BURNT and Andy’s running journey and be inspired by the regular runner who is doing EXTRAORDINARY things! 

Tackling the TTOM is a bucket list event for 1000’s of runners world wide. In fact 29000 participants are expected to hit the streets of Cape Town for the 2023 weekend running festival.

But how do you know if you’re ready for an ultra marathon? And surely you’ve heard of the dreaded climb up Constantianek straight after Champan’s Peak?

In this episode Nic and Davey get into the specifics of training for the TTOM, they cover:

• The different phases of a training plan.
• How to ensure your training is “specific” to the race.
• The theory of tapering.
• Common mistakes made by social and newbie runners.
• Cadence, the model of conscious/competence and how to become a mindful runner.

Don’t forget to submit your questions for the Q&A episode to: info@makingarunner.co.za

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 journeys.

From navigating running during pregnancy and postpartum to learning how to train in harmony with the menstrual cycle, the subjects of these discussions aim to help women connect with their inner athletes and discover ways to support their bodies and maintain balance in all other aspects of life - while pursuing their goals.

In this intro episode, we get to know Leah and learn about her running journey, we chat:

• What happens when running becomes toxic.
• The relationship between training load, hormones, energy levels, and irregular and/or abnormal menstrual symptoms.
• Nutrition, recovery, strength training and finding balance.
• Rediscovering the love for running and running for a cause: The Red Movement: https://www.moveafricaco.com/the-red-movement-sa

Connect with us info@makingarunner.co.za and tell us what you'd like us to cover in these episodes.

Runners are notoriously poor when it comes to adopting nutrition strategies during training and races with most of us

leaving these decisions to last minute chance.

As we move into a space where professional advice is no longer reserved for elite athletes, every day runners are benefiting from adopting nutrition strategies for their running goals - this is no easy task though.

That’s why we sat down with dietician and pro triathlete Mariella Sawyer to give you a 101 crash course on running nutrition.

In this episode we cover:

• eating vs. fuelling.
•  nutrition for female runners.
•  nutrition & hydration pre, during & post run.
• fuelling your body even when you are running to lose weight.
• the value of refined carbohydrates in a holistic nutrition approach.

As you’ll hear there is no one size fits all approach but we hope that by listening to this episode you’ll be spared some horror stories, although we all have to learn from trial and error.

Go and give Mariella a follow on her socials @mariella_sawyer or check out her website www.mariellasawyer.com for more information.

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/

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 inspire not only her students but anyone who is too afraid to start.

Lauren’s journey was almost brought to an abrupt halt when she suffered near kidney failure after her 2022 Comrades Marathon.

This is how every day runners become the champions of their own story.

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 recommends a gradual tapering of training volume and intensity in the last two weeks before the race. Lindsey also highlights the mental aspect of running Comrades, including setting smaller goals during the tough parts of the race and trusting the training process. He provides insights into the up-run route and the challenges runners can expect at different sections of the course. The conversation provides a detailed breakdown of the Comrades Marathon up run, including key points along the route, pacing strategies, and tips for achieving specific goals.

Lindsey Parry explains the course and highlights the challenges and opportunities at each stage. He emphasises the importance of pacing, especially for those aiming for a Bill Rowan or Silver medal. He also discusses the possibility of breaking the up run record and provides overall advice for training and final preparation.

You can access more insight from Coach Parry on https://coachparry.com/?via=nic

Whether you are an experienced Comrades runner, Novice or non runner, this episode will hold all the insight you need to conquer the Ultimate Human race. Enjoy the conversation and all the best from the MAR Team.

Time Stamps:

15:00 - Getting to Race Day: Freshness and Pain-Free

20:14 - Tapering: Gradual Reduction in Training

39:30 - Understanding the Up-Run Route: Challenges and Highlights

47:23 - Course Overview and Key Points

01:02:25 - Understanding the Cutoffs

01:06:19 - Setting Goal Times and Pacing Strategies

01:16:26 - Aiming for a Bill Rowan or Silver Medal

01:20:39 - The Potential for Breaking the Up Run Record

As always, feel free to connect with us on Instagram @makingarunner, e-mail on info@makingarunner.com or simply leave a review on your favourite streaming platform.

This episode was brought to you by Rawbiotics. Visits www.rawbiotics.co.za and claim your 15% discount using code MAR15.

It’s not about the size of the dog in the fight but the size of fight in the dog. 

This phrase was proven true when Annie Bothma raced her way to her first official marathon victory and SA Marathon Champion title at the Durban International Marathon. At the time of recording this episode, Annie was 3 days out from this event.

To understand what this victory means to Annie you need to understand the amount of fights she’s fought and those she keep fighting.

Annie’s running story is truly a remarkable one. In this episode you’ll hear about her time spent in the USA competing in collage athletics, the time she lived in Kenya and trained under the wings of Coach Eric Kimayo (coach to Brigid Kosgei - the reigning women’s marathon time world record holder) and about the rare health conditions that she has had to navigate and triumph over in her 27 years. 

Annie embodies the word champion! She lives, eats and breaths the sport and when she isn’t training, she is applying her hard learned lessons by working as a coach and nutritionist.

You can learn more about her story on her blog ANNIE BOTHMA | MY STORY or find her coaching business Running Coach & Sports Nutritionist | Annie's Athletes | Cape Town, South Africa

She’s also FB & Instagram as @anniebothma

Enjoy!

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, the Comrades finish line!

Boasting a running CV that spans over 40 years, Coach Parry has learnt a thing or two along the way, he goes into great detail about sharing this knowledge and has earned himself the reputation of helping athletes achieve the seemingly impossible - a 90km footrace.

Coach Parry's approach is calculated and confident, during the course of the conversation he helps us unpack some of the biggest and most daunting factors that athletes encounter during training for and running a race of this magnitude.

We cover:

11:40 How to approach training over the festive season.

18:27 Is it worth chasing a better batch seeding? Risk vs. reward.

20:42 To run or not run Two Oceans Marathon in the build up?

31:47 A breakdown of different run walk strategies from Finishers to Silver Medalists.

37:07 Is running the Comrades Route Tester a make or break?

40:30 Deciding on the right goal finish time.

46:30 How to handle sickness and/or injury during training and when it's NOT OKAY to keep running.

54:50 How to avoid the temptation of "goal inflation" ie. not overshooting the mark.

57:12 The specifics of training for the up run, zooming in on the importance of and the right approach to quality hill work.

01:01:01 STRENGTH TRAINING (it's in caps for a reason).

Find the resources mentioned in the conversation here: https://coachparry.com/comrades-strength-training/?via=nic&who=mar&utm_campaign=content_marketing&utm_medium=audio&utm_source=podcast&utm_content=Making%20a%20Runner&utm_term=Comrades%20Nov%202023

01:07:45 Understanding why it's important to learn how to run at slower paces when training for Comrades and how this will affect your race.

01:10:28 How to mentally prepare for "possibly the toughest thing you've ever put your body through"

This is an epic conversation, we are grateful to and inspired by Coach Parry, we hope you will be too.

To find out more information about Coach Parry give him a follow on socials or visit https://coachparry.com/?via=nic to enquire about coaching and access other free online Comrades resources.

Enjoy!

“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 challenges that you are sure to encounter.

They share some of their go-to techniques for mental grit; like having a positive mantra, how to complete a body scan to asses your form and of course, they unpack past mistakes caution against what NOT to do so that you can learn from their mistakes.

This episode will help you get your head in the game!

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. We're told it gets easier or do we just get better? In this episode we take a deep dive into breathing and the multifaceted ways that we can use our breath to make running a much easier and enjoyable experience!

Our guest, Dr. Lawrence van Lingen, a Chiropractor by trade and human physiology and performance boffin by experience, helps us make sense of seemingly complex concepts like:

• anterior chain vs. posterior chain vs. balanced running styles and their relevance in breathing styles, emotional/mental wellbeing and injury incidence.
• super shoes, ground contact time and how the "what's right" has changed over time.
• side stitches and how to deal with them.
• unlocking the diaphragm with an interactive "breath pumps" exercise
• exercise induced asthma and how to improve symptoms with breath work
• using oxygen flow restriction to improve athletic performance, is it effective and who does it work for?
• posture, breathing and finding flow
• the best position to recover from maximal effort intervals

For more recourses or to connect with Lawrence, find him at https://www.innerunner.com/

Enjoy!

Jenna Challenor stole the hearts of 1000’s when she crawled her way to a Comrades 4th place victory, yes 4th - why is this such a remarkable feat you may ask? Because of the broad smile that she wore across her face from start to finish.

A year prior to lining up at the start of the 2022 Comrades Marathon, Jenna was clawing her way back from long-COVID. An experience that she feared may have brought a premature end to her professional athletic career.

Beneath the iron-clad determination and perfectly poised exterior is a marvellous woman who runs to honour the little girl in her who started running for the love of it.

And through it all she remains an authentic, true-to-herself, quick witted, Wonder Woman, a mother to 3 daughters, wife and inspiration to anyone who dares to dream…

Listen and be inspired by ultra-marathon running’s darling, Jenna Challenor.

In this finale of the Totalsports Two Oceans Marathon, well-known South African Elite Athlete, Irvette van Zyl, helps you put the final steps in place for your TTOM race day.

Having run and won the 21km 3 times & having placed 2nd in the 2022 56km race (you’ll remember the crushing moment that she lost the lead to Gerda Styen 3km before the finish) Irvette is more than fit to be giving advice on racing/running Africa’s largest ultra-marathon!

Good luck to everyone participating, enjoy!

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 pursuing his MBA degree. Since then he has been working his way up the rankings of the competitive NCAA college athletics system. Earlier this year, Adrian signed his first Pro deal and joined the HOKA NAZ Elite Team at Flagstaff, Arizona. The mega talented 25-year-old recently broke the South African 3000m, 5000m and 10 000m National Records qualifying for both the 2023 World Champs and 2024 Olympic Games.

In this episode we follow Adrian's path and take a deeper look into:

• What is takes to make it professionally.
• Setting National Records across multiple distances.
• The intricacies of the NCAA system (vs ASA).
• How to improve your running and become a better, faster athlete.
• The important role that academics has played in his success.
• The Common Wealth experience and the Olympic dream.
• How to train for longevity; track vs. road, personal best times and his marathon aspirations.

If you enjoyed this episode, make sure to leave a review, give us a follow and share with a running buddy. You can find us on on instagram @makingarunner and Facebook to stay up to date with the latest on the Podcast.

Happy running!

Entry into Hollywood Bets Durban 10km https://racepass.com/za/races/durban-10km?gclid=CjwKCAjw8symBhAqEiwAaTA__AkTR7pEpS1UwGpuyph3x-N15oDjeWcieaX6uatw0iESEnS5wjGFSBoC2poQAvD_BwE

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 extensive running CV to boast.

Today we chat strictly to problems surrounding the knee, one of the most commonly injured areas for runners.

We talk through some unconventional theories about why people present with maladies in the first place and how the body tells a story through its biomechanical patterns…if we’re able to tune in and read the signs, we may be able to interpret and prevent some of the injuries that otherwise take us by surprise.

Our conversation addresses:

• The anatomical structure of the knee.
• 3 common knee conditions, their symptoms and treatment options including: Patella Tendon pain, ITB issues and Patella Tracking issues.
• How running can expose weaknesses that otherwise wouldn’t have been discovered.
• Trail running as an alternative to road running and in which conditions it may be helpful/harmful.

We hope that today's episode gave you the insight you need to tackle any current and future knee injuries. If you have any questions feel free to reach out on info@makingarunner.com or give us a follow on our socials @makingarunner and don't forget to review and share with your running buddy.

In this finale episode of The Sanlam Cape Town Limited Series, we chat to Durban Adidas Runners Captain, Jody Taylor and it couldn't have been a more fitting way to wrap up the build up to this big day...

During our conversation we were reminded of the simple reasons that we love running; the friendships, the community, the coffee and the viiiibes!

But this is more than a chin wag and a bit of friendly banter, more importantly, Jodie reminds us that together we can conquer any goal and any distance.

Our conversation covers:

• the important role of having both social clubs as well as traditional running clubs, working together to promote running in SA.
• how to start running.
• how to continue running once you've done your first couch-10km and work your way up the distance ranks.
• why community matters.
• Cape Town Marathon specifics including: the route, hot spots to look out for the Adidas Runners Crew and how to get maximum enjoyment out of the experience.

This is the perfect way to get pumped for the Mother City - LET'S GO!!!

All the best to everyone participating.

Matt Walsh aka. @Walshingtin on Instagram, is and isn’t your every day runner. Like many of us he started running to shed a few kilograms, but what he discovered was a surprising amount of talent. 

What sets Matt apart from other runners is his mindset and eagerness to learn. As you’ll hear in this episode, he has done the time both on the road and in his research, to understand exactly what he needs to do to perform at the top of his game.

Although some of his methods may seem controversial, they are unarguably effective.

We chat about:

• the Norwegian Training Method.
• heart rate zones, pacing zones and rate of perceived exertion as measures of performance
• embracing change to sustain progress. 
• how do get comfortable with being uncomfortable.

Here’s the link to the V.O2 app that Matt refers to which you can use to calculate your estimated zones : https://apps.apple.com/za/app/v-o2/id977666802

Enjoy!

Martin is a chiropractor by profession but a critical thinker by nature, his greatest gift as a practitioner (and human being) is his ability to ask the questions that no one else is asking.

He has a special interest in “pain” and pain management, which he has studied at length. 

This episode provides deep insight into how pain is perceived by the human brain; we discuss chronic pain as a condition, pain specific to running and how Martin finally overcame his own challenges with pain and completed the comrades marathon in 2019.

Nelfrie is a podiatrist, not a foot doctor but a health professional that specialises in the form & function of the feet. Her passion lies in biomechanics, ie. how you move.

We typically pay very little attention to our feet when it comes to training & conditioning, but it is our feet that make contact with the ground and determine what happens next as we move up the kinetic chain.

You can imagine that the shoes we choose to run in have a massive impact on our success and injury incidence. But what about our everyday shoe wear? And then there’s the controversial subject of barefoot running.

Listen and gain insight on these topic & more.

If you enjoyed the show, don't forget to give us a rating and follow our journey on Instagram @makingarunner or visit www.makingarunner.com and hit subscribe.

This episode was brought to you by On The Move by Four Bro's. Make sure to visit their site www.onthemovestore.com.

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.

There are many ways to make a runner, and with technology being what it is today, you have tons of information on the subject of running readily available at your finger tips.

However, running is different for everyone and therefore every runner will respond differently to different training approaches - and then there are the universal truths that apply to everyone, like, “for every action there is an equal and opposite reaction.”

Listen as Nic and Davey catch up - from Comrades training progress, to tips on the best way to improve your running (without necessarily becoming any fitter), to biomechanics, and the particulars of the running gait cycle... They discuss it all - plus, you’re sure to have a laugh at Davey trying to make sense of Nic’s Biokinetics talk.

If you enjoyed the show, don't forget to give us a rating and follow our journey on Instagram @makingarunner or visit www.makingarunner.com and hit subscribe.

This episode was brought to you by On The Move by Four Bro's. Make sure to visit their site www.onthemovestore.com.

We’re thrilled to have the legendary Trail Runner and Coach, Linda Doke, back on the pod. In this episode, Linda shares her profound insights into the ultra-running world, diving into specific race strategies, challenges, and the personal impact of trail running.

We chat about the latest news coming from UTMB, David Roche's Leadville 100miler record breaking run and look to provide listeners with training / racing insights into the upcoming local races such as Karkloof, Otter and UTCT.

Listeners will gain valuable insights into nutrition strategies, the significance of specialized training routines, and the unique experiences that trail running offers. Linda also sheds light on the broader issues facing the sport, such as the need for better organizational support from governing bodies like Athletics South Africa (ASA).

Furthermore, we examine the psychological and physiological demands of ultramarathons, emphasizing the importance of mental resilience and adaptable training techniques. From overcoming severe injuries to breaking long-standing race records, this episode captures the essence of what it takes to succeed in the world of trail running.

Whether you're an avid runner or new to the scene, this episode offers a wealth of knowledge and inspiration to fuel your running journey. Tune in to hear firsthand accounts of perseverance and peak performance in the demanding yet rewarding world of ultra-running. Feel free to reach out to us on our socials @makingarunner or go and visit ww.rockhoppingtrail.run for more information on Linda and the services she offers.

On this episode of MAR we chat to Mike Wardian and take a brief look into his adventure-filled running journey (thus far).

As for running, the man is a "Jack-of-all-trades" and even a master of some, holding numerous former records including: US championship titles in the 50km and 100km distance, fastest marathon run on a treadmill, and fastest marathon completed in an Elvis Presley costume. He is also well-known for participating in a vast number of events that may be deemed "crazy" or even "impossible" such as the time in 2017 where he completed 7 marathons in 7 days on 7 different continents, averaging a record time of 2:45 and if that doesn't raise a brow, the day after he completed the 5200km crossing of the USA he ran a 5km in a time of 18:42 to celebrate!

Comrades Marathon brought Mike to local shores where we got to chat to him at the Expo - but this was not Mike's first rodeo with the Ultimate Human Race - in 2011 he finished in 11th place! Naturally our question to Mike was: "what keeps you running (and so well) after all these years?".

Listen to find out more about his motivations, the philanthropic work he does with World Vision and the key to his running success.

This is the kind of conversation that will have you eager to lace up and hit the road in pursuit of a new running adventure!

In this conversation Hosts Nic and Davey chat to one of the best Ultra Trail Runners in the country right now - Admire Muzopambwa.

Coming from a road running background Adie discovered his ability on trail and has never looked back winning and podiuming at many of the country's biggest trail running events such as UTD, Karkloof, MUT and Skyrun to name a few. He is a part of the UTMB world series and hopes to be able to race in Chamonix in 2025 along with the World's top trail runners.

His CV speaks for itself, but not only is he a fantastic athlete. He is also a wonderful human being and in this conversation we chat to what it takes to unlock the best trail runner within you. We cover:

• The mental game behind racing Ultra's
• Setting long term goals that drive your motivation
• His training routines for the various events he has raced
• Coming back from setbacks
• Top training tips for upcoming local races such as Karkloof, Otter and UTCT

We hope you enjoy this conversation. We are sure you will find it insightful and inspiring. Feel free to give us a rating and don't forget to share with your running buddies.

If you have any questions or suggestions for future episodes, feel free to email us on info@makingarunner.com or reach out to us on socials @makingarunner.

Tune into todays episode for a walk down memory lane as we reminisce over the last 100 episodes of Making a Runner spanning the last 2 and a half years.

We chat about some of our favourite guests, go into details and learning outcomes from episodes gone by and dive into how our own personal running journey has been influenced by what we have learned since April 2022.

Whether you are a die hard fan from day one, have a couple of episodes to catch up on or have 99 to go, we want to thank you for your support and encouragement. The show wouldn't be what it is today without YOU.

In the words of Carla Molinaro - Running is all about the 3 C's : Consistency, Community and Cake. We hope that through our journey you have learned enough about running to remain consistent, you have found a community to share the love of the sport with and have enjoyed a few laughs through the conversations we have had.

Thank you for following the journey, we hope you enjoyed this episode as much as we did and that you are excited for what is to come. As always, remember to share with your running buddies and follow our journey via our @makingarunner Instagram page.

Today, we're thrilled to have Kamo (you may know him as @Kamo.runs on social media) a passionate runner and finance professional, share his incredible journey from a gym enthusiast to achieving a sub-3-hour marathon at Cape Town this year after running over hours in the 2023 version of the race ( a massive 1 hour+ improvement).

We'll delve into his unique story of perseverance, motivation, and personal growth, fueled by the motto "dreamers keep trying." From his beginnings in running during the COVID-19 pandemic to navigating diets and overcoming injuries, Kamo's journey showcases the resilience required to chase ambitious dreams and stay motivated. Join us as we uncover the strategies, setbacks, and successes that have defined his running narrative, offering valuable insights for dreamers and runners alike.

We hope you enjoy the show and keep on chasing those dreams! This one is for those in need of motivation & inspiration.

Jo Keppler is a familiar voice on the show and with this episode we welcome her back to help us unpack some core differences between Road and Trail Running - Jo being an accomplished ultra-distance trail runner herself, who trained for her very first Comrades Marathon this year.

We cover some interesting ground including the difference in intensity between road and trail and the importance of recovery and fuelling and how these strategies change for the different disciplines.

Jo takes as through the process of learning and unlearning both in life and running, she highlights the importance of gaining confidence through training and testing ones ability.

Hers is a story of many trials and triumphs and if you're looking for an episode that is equally inspiring, entertaining and packed with insight, you have come to the right place.

We hope you enjoy today's show and if you have any specific questions you'd like us to cover on the subject, you can reach us @makingarunner on IG.

Head over to www.jokeppler.com to learn more about Jo and her services as a running coach.

What do you get when you add talent + burning passion + continuous hard work, you get just a little Bester every time you show up to the start line.

South African Marathon Runner, Nick Bester, holds a personal best marathon time of 2:20 and he considers himself a social runner, crazy right?!

He ran his debut marathon 9 years ago in a finish time of 3:17 and since then has taken the running world by storm!

With an improvement like that, it is clear to see that Nick is capable of unlocking incredible potential and he hasn’t kept that secret to himself.

Having immigrated to the UK for a corporate job in finance, Nick couldn’t have predicted that he would start a successful coaching business and running club, Best Athletics, that now coaches over 200 athletes and was recently awarded the best average club finish time of 3:17 at the Seville Marathon. Coincidence? We think not!

Nick was born to run and he is changing the way we think about chasing our running dreams and defining limitations.

This is an incredibly inspiring episode with so much valuable insight.

You definitely want to connect with Nick online:

https://www.bestathletics.co.uk/

Find him on social media: @justalilbester

Enjoy!

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 fatigue during endurance events, especially those lasting over 90 minutes.

• The Evolution of Carb Loading: The discussion covers how carb loading techniques have changed over time, and why modern approaches differ from older practices.

• Guidelines for Effective Carb Loading: Nic and Annie outline practical steps for athletes to follow, including the recommended intake of 8 to 12 grams of carbs per kilogram of body weight for 2 to 3 days leading up to the race.

• Avoiding Common Pitfalls: They highlight the fine line between effective carb loading and overeating, ensuring that runners can maximize their energy stores without overindulging.

• Choosing the Right Carbs: Annie advises on selecting high to moderate glycemic index (GI) carbohydrates that are low in fiber and fat to optimize performance and minimize digestive discomfort.

• Hydration and Carb Loading: They discuss the importance of proper hydration during carb loading, emphasizing the need for adequate fluid and sodium intake as carbs store water in the muscles.

• Personalized Nutrition: The episode wraps up with a conversation on the importance of individualization in nutrition plans, and how working with a sports nutritionist can provide tailored advice to meet specific needs.

Whether you're preparing for a marathon or an ultra-distance event, this episode is packed with valuable insights to help you fuel up effectively and cross the finish line strong. Your racing performance will thank you for it.

We hope you enjoy thew show and make sure to go an give Annie Bothma @annies_athletes a follow and pop her a DM to receive your FREE Carbo-Loading guideline. Visit www.anniesathletes.org if you want to find our more about her services and take a step to a better running you.

"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 a deep dive and exploration into the human body and how it responds to endurance training. Thanks to Jordy's personal experience in covering ultra-distances and his medical training as a doctor, he is able to break down and help us understand how to tread the fine line between exercise being a helpful tool in the pursuit of health and longevity and when we may be short changing ourself and pushing boundaries at the potential risk of, serious and irreparable damage...

Today we learn about:

• The cardiovascular and pulmonary systems - in short, what happens to your heart and lungs when you train to get fitter and faster.
• The process of pre-race screening, why it matters and how it is evolving to benefit our sport and its participants.
• 'Earning the right to train hard' and how to get there, safely and sustainably!
• The problem with thinking that 'better' is the only goal.
• The 101 on falling ill and managing sickness + why we tend to get sick in a taper period and what we can do to avoid it.

As you'll hear, Jordy is a master of his craft, both on 'the field' and in the office, he is also a fantastic story teller and will have you rethinking your 'why' when it comes to running - which is always a great idea to revisit and realign with.

We hope that today's conversation leaves you feeling both inspired and empowered about your running and your health.

Look out for Part 2 coming soon...(date tbc).

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 fixes, this episode is packed with valuable information for every runner. So lace up your shoes and get ready to learn about the crucial role of foot mechanics in running.

Episode Timestamps:

05:43 Foot mechanics hinge on big toe activation.

11:17 Identifying foot wear patterns and calluses.

19:54 Managing Morton's Neuroma: footwork, support, shoe change.

26:31 Plantar fasciitis often misdiagnosed, consider broader causes.

29:50 Rest from running essential for injury recovery.

34:20 Pilates teacher's footwear change prevents foot problems.

39:07 Podcast discussing orthotics and their long-term use.

47:55 Addressing hip and foot imbalances for runners.

50:47 Lukewarm water and Epsom salts heal infections.

56:38 Consider various factors contributing to foot numbness.

01:00:07 Small piece in holistic approach to treatment.

We hope you enjoy the conversation and find it insightful! Feel free to reach out on our social channels @makingarunner or chat directly with Nelfrie @Nelfriekemp on Instagram or via her website www.nelfriekemp.co.za .

Gear up for the ultimate weekend festival of Trail Running at the Sanlam Cape Town Marathon!

In this episode we chat to trail legend and defending title holder of the Trail Marathon, Kane Reilly, to provide you with all you need to know to tackle the 46km, 22km, or 11km routes.

Kane has conquered some of the most challenging trails around the world. In this episode we take an inside look at some of those adventures from Mt. Blanc to World Trail Champs plus Otter Trail which keeps him coming back for the elusive "W".

If you're just here to get some inside tips about SCTM, then skip ahead to 24:00 minutes where we chat:

• Route profile
• Race Strategies
• The weather (it is Cape Town after all)
• Fuelling and more...

To gain access to GPX files for the Trail Marathon and the Shorter Distances, make sure to sign up to the MAR newsletter on our website www.makingarunner.com

Want to watch the full episode? We are now releasing the full video interview to our Petreon Subscribers https://patreon.com/MakingARunner?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

In this episode we're joined by an exceptionally talented runner, Dom Scott. With her impressive resume that includes: multiple NCAA championships, representing South Africa at two Olympics, and participating in the world major marathons elite field, Dom's journey as a professional athlete is nothing short of inspiring.

We take a deep dive into the challenges and sacrifices Dom has faced in her running career, from the "pressure to perform on a single day" to the emotional toll it can take.

Dom candidly discusses the reality of professional running, shedding light on its not-so-glamorous aspects that often go unnoticed on social media. She also reflects on the pride and joy she feels in her accomplishments, from earning a scholarship to pursue a degree in the USA to landing her Adidas sponsorship deal.

As a proud South African with dual citizenship, Dom shares her love for her home country and the honour she feels when wearing the green and gold during races. She also offers valuable insights into the differences between track running and marathon running, highlighting the individual journey and resilience required in the latter.

Throughout the episode, Dom emphasises the importance of nutrition and its often underrated role in running performance. She shares her own struggles and journey in understanding the impact of nutrition on her running success, dispelling common misconceptions and encouraging amateur athletes to prioritise this crucial aspect of their training.

Join us as we delve into the physical and mental challenges of marathon running, the joy of training with a running buddy and the determination required to achieve personal goals...

Whether you're a seasoned runner or just starting out, this episode is sure to inspire and motivate you to chase your own running dreams.

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 photograph to share or even cropped out the "incriminating" area, but why would she when "its a natural and beautiful thing?".

In this episode of Making HER Runner, we take a deep dive into the good, the bad and the beautiful world of training as a female athlete. The topics we cover include:

• The complex relationship between fuelling, training and the menstrual cycle.
• Eating issues, body weight and the affects on performance.
• Injuries, over-training and cross-training.
• How to train and race on your period.
• Practical tips for managing menstrual symptoms.
• Menstrual cups vs tampons.
• The world of racing Triathlons and how to get into Tri as a beginner.

These kind of conversations are flipping the narrative and challenging stigmas around female health. Thank you Emma, for your bravery and your honesty!

If you would like to make a donation to The Red Movement and pledge a menstrual cup to a girl in need you can make a donation of R100 via Zapper by following the link:

https://www.zapper.com/payWithZapper/?qr=http%3A%2F%2F2.zap.pe%3Ft%3D6%26i%3D54377%3A81857%3A7%5B34%7C0%3A10%5B39%7CZAR%2C38%7CMaking%20Her%20Runner%20x%20The%20Red%20Movement

Enjoy the show!

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 and a GOOD TIME we must agree that CTC is indeed the place to be!

Co-founded by today's guest, Erin Groll and S3|E5's guest, Mike Obery, CTC's monthly meets draw a field of 300+ community members from the mother city at large and surrounding suburbs, but what makes this such a fantastic spectacle of running? Well we find out in todays delightful conversation with Erin.

We chat:

• All things speed work and why this style of running - although lost in the process of aging - is such an innate and ingrained part of all of us.
• Running, community and finding a space of acceptance and belonging.
• Why Community Track Club is for everyone and the magic that goes into making it happen.
• Erin's path paved in gratitude; for running, people, photography and how she's been able to converge all of these passions and call it her career.
• The future of CTC and how initiatives like this are transforming running within SA.

Make sure to join the next meet happening in Stellenbosch on the 14th of March - visit https://www.instagram.com/communitytrackclub?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw== for more details.

Enjoy!

In this conversation we chat to local running legend, coach and founder of MustLoveHills RunCrew, Michael Obery.

Mikey has a larger-than-life infectious energy about him and a deep rooted sense of community which has been instrumental in helping him establish one of the coolest Cape Town-based run clubs to emerge from the 'social' running scene, which has swept the country by storm.

Through his reputation as a talented runner, coach, and his work with top brands such as ASICS, where he is a Frontrunner, he has contributed to the growth of the sport and created a space of belonging for all who share in the passion for lacing up and hitting the streets - especially those who love sending it up a hill or around an oval track (more about Community Track Club in episodes to come)...

Today we chat to him about:

• How his running journey started and where it has lead.
• His coaching philosophy and passion for helping others achieve their potential.
• The social running crew scene.
• The details of hill training and why all runners MustLoveHills.

A lekker episode, with one of SA's lekkerste runners brought to you straight from the Mother City.

Enjoy!

Today, we have the privilege of hosting Mariella Sawyer, Professional Triathlete, Dietitian and new mother, days after she took the win at the Mossel Bay Ironman 70.3, to discuss her transformative journey of returning to competition a year postpartum.

Join hosts Nic and Leah in this episode of Making HER Runner, as they delve into Mariella's experiences balancing motherhood and her athletic ambitions.

In this episode, Mariella opens up about the unique hormonal changes after childbirth, the realities of managing a newborn, and the pressures of bouncing back physically. She candidly shares insights into navigating breastfeeding challenges, debunking weight loss myths, and the societal expectations placed on new mothers.

Mariella's story is one of flexibility and patience, emphasising the importance of a supportive training environment and adapting to the ever-changing demands of motherhood. She highlights her approach to nutrition, offering practical tips on managing energy levels while maintaining focus on performance goals.

We explore the resilience and strength required to balance life as an athlete and a parent, providing encouragement and realistic perspectives to aspiring and new mothers in the world of running. This episode aims to inspire, educate, and connect with anyone navigating the journey of postpartum fitness and beyond.

We hope you enjoyed this converation. Feel free to share it with your running buddies or leave a comment with your thoughts on the show.

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 conversation, we touch on the most common struggles that women encounter.

We discuss:

• female physiology and hormones
• stigmas, the danger of training for aesthetics only and the female athlete triad
• food groups: macro and micro-nutrients
• nutrient timing
• "fuelling for the work required"
• and a brief overview of how major life changes like puberty and pregnancy effect the female athlete.

We would love to take a deeper dive into these topic and encourage you to reach out with your questions, email us info@makingarunner.co.za

For more information on our partnership with The Red Movement visit:

https://www.instagram.com/p/CvZa2RuKyLU/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==

and https://www.instagram.com/the_red_movement_/

To pledge a cup for R100 - https://www.zapper.com/payWithZapper/?qr=http%3A%2F%2F2.zap.pe%3Ft%3D6%26i%3D54377%3A81857%3A7%5B34%7C0%3A10%5B39%7CZAR%2C38%7CMaking%20Her%20Runner%20x%20The%20Red%20Movement

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 tent with become your only form of support out there. The MDS is for sure not a race for the faint hearted and definitely something that pushes the human limits of endurance.

Every year 100's of runners from all over the world make the trip to Morocco to take part in this incredible endurance event and this year James Miller made the trip hoping to be able to compete alongside the world's best desert runners. He finished 7th overall and second non-moroccan making him the highest placing South African finisher in history at the just age of 26.

After picking up running in 2021 and finishing on the top step of the podium at the 21km UTCT Trail event he has achieved some mighty fast times over the Marathon and Half marathon along with some notable podium finishes in various trail events. Although he is only at the beginning of his running career this remarkable CV (whilst still working full time) definitely shows the potential he holds and whats to come from the future.

Over and above his incredible running talent, giving back to the community is something that he holds very close to his heart and even as a South African living in the UK, he has been working closely with LIV2RUN (S1E9) to raise funds for development runners and dedicated his MDS run to them in the hope that donations would lead to some of these runners being able to attends a "European Training season and Trail race" which would be an incredible things for them to experience in their running journey. Donations for this are still open and you can follow https://www.justgiving.com/fundraising/James-Miller59?utm_medium=proxy_fundraising&utm_content=James-Miller59&utm_source=copyLink&utm_campaign=pfp-share.

In this conversation we chat about:

• James Miller's inspiring rise through the running scene
• His move to the UK and what that means for the South African
• Deep dive into his MDS experience; Training, Planning, Preparation & physical experience
• His take aways from MDS and what he learned about himself as a runner
• His involvement with LIV2RUN
• What the future holds for James

Follow James along his journey @therunningbean and enjoy the conversation, we know we did.

Feel free to leave us a review or follow us on socials @makingarunner.

This episode was brought to you by Rawbiotics. Visits www.rawbiotics.co.za and claim your 15% discount using code MAR15.

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 comeback this year and go one step higher on the podium. A commitment that he was able to fulfill on the 9th of June with a time of 5h:25min earning him the Crown of Comrades Champion.

In this conversation we chat to Piet and ask him 'How' he was able to master up this incredible victory coming from a part-time running, full time student background with minimal sponsors and backing (AKA, an amateur runner) at only 26 years of age. We cover:

• His Injury Set back after Comrades 2023 which saw him starting training for this year on the back foot.
• His running schedule when in Italy whilst trying to juggle his studies.
• His build up to this years race in detail including his 6 weeks in Kenya and his weekly training schedule.
• The weeks leading up to Comrades 2024, his taper, relationships with Nedbank Running Club and his race day strategy.
• The 2024 Comrades Race in Detail
• What the future holds for Piet, his marathon aspirations and sponsorship opportunities.

We certainly learned lots from Piet and his way of doing things. He is truly inspiring and his ability is just astounding. We know this is just the start of Piet's dance with the Comrades Marathon crown and we look forward to watching him develop further as a runner and a role model for this race we all love so much.

If you enjoyed this episode and found it insightful, then we urge you to leave us a rating or review on your favourite streaming platform.

This episode was brought to you by our sponsor , Rawbiotics. Make sure to visit www.rawbiotics.co.za and claim your 15% discount using the code "MAR15".

Every runner who's been at it for a few weeks or more will know the magical feeling of "getting better at it". Running feels like hard work at first, but once you get into a groove, start building fitness and stamina, you soon find yourself reaching for more; more mileage and better times.

In this episode of Making HER Runner we're talking to her, who is maybe a little afraid to push the boundaries on what's possible.

Our guest today, Andriana Cronje, aka Andy, helps us approach fear and failure head on by reminding us that it's okay to take risks when you have the right people supporting you and self-confidence, self-compassion and a little bit of competitiveness goes a long way.

We chat:

• what it's like to be coached, follow a plan and train for a big goal.
• Andy's Cape Town Marathon race day experience - spoiler alert: it didn't go according to plan.
• What we learn from failure and getting back onto the horse.
• The value of friendships, retaining balance in your life and and making time for things that matter.
• Changing up your goals to include those that enrich your life and remind you of the joy of running.

Keep an eye out on the BURNT social media pages for more information about the Summer Run Series. https://www.instagram.com/burnt.studios/

“The love of running that you social runners speak of doesn’t exist...it’s a job”, says Olympic Coach Andrew Booyens.

Neheng Khatala is a Lesotho born athlete from humble beginnings, when her fathers battle with cancer left her with no other option but to abandon her schooling and enter the South African job market, running became her solace and eventually what secured her future.

Listen and find out how Olympic runners are made and why you could be over complicating the art of training.

If you enjoyed the show, don't forget to give us a rating and follow our journey on Instagram @makingarunner or visit www.makingarunner.com and hit subscribe.

This episode was brought to you by On The Move by Four Bro's. Make sure to visit their site www.onthemovestore.com.

Lindi (founder of LIV2RUN), Coach Beckham & Coach Sinovuyo aka. “The Bullet” are paving the road to a better future for 100’s of children by using running as a vehicle for change and “common unity”.

All 3 of them are passionate & talented runners who have decided their life’s work to passing on their gifts. They live & work at the LIV Village & surrounds. LIV village is a dedicated place of safety that cares for orphaned, abused & vulnerable children. They provide home in the form of cluster foster care, education with a school established on site & access to extra mural activities & skills development to enrich their lives - there are currently 180 children who call LIV Village home.

Sinovuyo, is a rising trail running star & one of the athletes who has successfully come through the LIV2RUN program. His story is beautifully told in the short film “Gijima”. Listen & be inspired.

If you enjoyed the show, don't forget to give us a rating and follow our journey on Instagram @makingarunner or visit www.makingarunner.com and hit subscribe.

This episode is brought to you Cool Ideas ISP. Make sure to visit www.coolideas.co.za to find out more information around their fibre solutions.

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 him to live life to the fullest and act as a force for change through his work with the organ donor foundation.

His story is incredibly inspiring, a true testament of mental strength and the triumph of the human spirit.

In this conversation, Host Nic and Andy Brodziak delve into the critical aspects of hydration and sodium intake for ultra marathon runners.

They discuss the importance of understanding individual sweat rates, the role of sodium in performance, and practical strategies for maintaining optimal hydration levels during training and races. The conversation emphasises the need for personalised hydration strategies, the dangers of over-hydration, and the significance of sodium in preventing performance drops and health issues during endurance events.

We delve into the critical aspects of hydration for runners and how it relates to Two Oceans and Comrades, discussing the importance of understanding hydration needs, practical strategies for race day, and the significance of gut training.

They share personal experiences and case studies, emphasising the need for tailored hydration plans based on individual sweat rates and sodium loss. The discussion highlights common mistakes runners make regarding hydration and nutrition, and offers actionable advice to optimise performance on race day.

We hope you have enjoyed the conversation and find it extremely useful in helping guide you to even better performance. As always, feel free to reach out to info@makingarunner.com with any questions or on our socials @makingarunner. You can also reach out to Andy on his socials @andybrodziak .

If you enjoyed the show, remember to leave a review and share it with your running buddies!

LINKS FROM THE CONVERSATION

How to measure your sweat rate to improve your hydration: https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/#:~:text=This%20is%20easy%20if%20you%20drink%20from%20a%20single%20bottle%20or%20two.&text=After%20exercise%2C%20towel%20yourself%20dry,clothes%20will%20hold%20some%20sweat).

Fuel and Hydration Testing Consultation: https://forms.gle/m3to8j1Y7LUy4RL37

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 newbie
• The personal best hopeful
• and 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 names in trail...
• Route profile and your race strategy.
• Fuelling for a marathon.
• Mental preparation to see you through 42.2km

Subscribe to the MAR weekly* newsletter and receive bonus content, tips, workouts and more...https://makingarunner.com/

*Mail drops every Monday at 7am.

Route GPX file for Garmin: https://connect.garmin.com/modern/course/144118050

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 50km World Championships - but however decorated, Carla's approach to running is to keep things simple and not overlook the basic building blocks that allow us to improve as runners, irrespective of our goals.

In this conversation you'll hear words like; consistency, community and CAKE - yes, cake, Carla makes it very clear that she is motivated by confectionary.

She helps make sense of often overwhelming questions like:

• "am I good enough to benefit from coaching?"
• is Yoga and stretching beneficial?
• what kind of strength training is actually worth making time for in a busy schedule and training plan.

and to make thing even simpler - she even started her own app which provides runners with a one-stop-shop for solutions to all of the above. Try it out with a 7 day free trial period. https://www.carlamolinaro.com/app

At the core of it, Carla is an all-round lekker human-being with a wicked sense of humour and some serious athletic talent.

This is an episode for every runner, enjoy!

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 continuing, the avoidable mistakes we all make and the advice we all wish we knew starting out.

A great listen for new runners and old dogs that want to revisit the basics.

Like any good training program - the off-season is the key part of returning hungry and ready for more! This is the start of a the new year for us and we are planning for big things in 2025!

After a 6 week break 'Making A Runner' returns with a conversation surrounding one of the most beautiful and challenging races in the world - The Total Sports Two Oceans Marathon.

In this episode Nic chats to Devlin Eyden, a sports scientist, coach and endurance sports junkie who works as part of the team at Coach Parry. We look to cover the perfect roadmap to get your both physically and mentally ready to tackle this wonderful race.

Listen in as we explore a holistic approach to training, emphasising the importance of consistency, recovery, and strength training as integral components to tackle the demanding course.

The discussion highlights key strategies for race day, focusing on pacing, nutrition, and managing the mental and physical challenges posed by the marathon's unique route and profile.

Whether you're a seasoned runner or embarking on your first Two Oceans Ultra Marathon, this episode offers valuable insights and expert advice to ensure a successful and enjoyable race experience. Tune in for a stimulating conversation that celebrates the captivating allure and camaraderie of one of the world's most beautiful races.

We hope you enjoy the conversation, remember to leave us a review and share with your running buddies. Best of luck for your training!

If you would like to hear more, you can tune in to "The Two Oceans Ultra Marathon Podcast" where coaches Dev and Shona cover these topics and more in detail to help you prepare even further. If you are looking for more specific advice, feel free to reach out on www.coachparry.com where one of their expert coaches would be happy to assist you get to your goals.

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 complex balance of consuming enough food to fuel for the work required while still trying to maintain a calorie deficit - the result? Over-training and injuries. Sound familiar?

In this conversation with Dave, we unpack the complex relationship of running and weight loss. He helps us understand why people bounce between fad diets, how under-fuelling and overtraining form a negative feed back loop which becomes an impossible cycle to break and how looking after your mental health and healing your relationship with food is key for long lasting results.

You can find more on Dave’s work on IG @dw_academy

Enjoy!

"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 a deep dive and exploration into the human body and how it responds to endurance training with a special focus on HORMONES!

Thanks to Jordy's personal experience in covering ultra-distances and his medical training as a doctor, he is able to break down and help us understand how to tread the fine line between exercise being a helpful tool in the pursuit of health and longevity and when we may be short changing ourself and pushing boundaries at the potential risk of, serious and irreparable damage...

Today we learn about:

• What are hormones and why are humans ultimately "hormone puppets" governed by them.
• How hormones are created and how body fat, digestive health and nutrition are all intimately linked.
• The 'exercise paradox' and using exercise as a form of medicine/drug.
• The dark-side of training/or not being able to train and how it relates to our mental health.
• Training, ageing and longevity in the sport.
• Learning how to appreciate the plateaus and shifting the goal post when performance-based goals are no longer an option.

As you'll hear, Jordy is a master of his craft, both on 'the field' and in the office, he is also a fantastic story teller and will have you rethinking your 'why' when it comes to running - which is always a great idea to revisit and realign with.

We hope that today's conversation leaves you feeling both inspired and empowered about your running and your health.

Let us know if you enjoyed this 2 part conversation and make sure to share with a running buddy so that we can ensure that we are all able to run stronger for longer.

Enjoy!

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 battle for the win between himself, raining 'down-run' champion and race day favourite, Tete Dijana, and previous winner Edward Mothibi.

The Unknown Dutchman finished in an agonising second place as he watched winner, Tete, cross the finish line a mere 3 seconds ahead. One of the closest finishes ever recorded at the Comrades Marathon.

How did he do this? Where did he come from? Was this a flash in the pan or are we looking at a future winner in the making? These were all questions that made their rounds in South African running circles. In this episode we had the pleasure of gaining insights from "the Unknown Dutchman" himself which left us feeling equally astonished and excited for what's to come from this young athlete.

Piet's journey is filled with remarkable twists and turns. Discover how he transitioned from track and field athletics to long-distance running, finding success in ultra-distance trail running before redirecting his focus to road races amid the pandemic.

Uncover the powerful mindset that guided him through the gruelling 100k World Championships in 2022 (finishing 3rd), where psychological tactics, limited support, and strategic discussions played crucial roles.

We chat deeply about his ultra-distance training, his 100km World Record attempt, which he ran just months before Comrades, and how he only started his hill training a month out of the race - crazy right?

Hear about the decisive Comrades Moments, including missed bottles, bold downhill moves, team tactics and the essential adaptations he had to make to his race-day nutrition.

In closing we dive into the pressures of elite racing, the value of teamwork and his dream to come back to win the Comrades Marathon.

As Piet's remarkable journey continues to inspire and captivate both runners and enthusiasts alike, you don't want to miss this incredible conversation with a true running trailblazer!"

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.

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. We're told it gets easier or do we just get better? In this episode we take a deep dive into breathing and the multifaceted ways that we can use our breath to make running a much easier and enjoyable experience!

Our guest, Dr. Lawrence van Lingen, a Chiropractor by trade and human physiology and performance boffin by experience, helps us make sense of seemingly complex concepts like:

• Why breathing right matters and the physiology behind the process.
• Nose breathing vs. mouth breathing.
• Why CO2 is not just a "waste" by-product but the secret sauce powering performance.
• Breathing efficiently at any pace.
• Interactive breathing techniques, tests and exercises.
• The relationship between breathing, mindfulness, emotion and our perception.
• The effect breathing has on nutrition (this one was a wow moment).
• How changing your breathing can change your cadence, tendency to cramp and even injury incidence.

Although much was covered there is still so much more that could've been discussed - this is a fascinating topic! If you'd like to connect with Lawrence, find him at https://www.innerunner.com/about-us or give him a follow https://www.instagram.com/lawrencevanlingen/

Let us know what you thought of the episode and what you'd like us to cover next.

Enjoy!

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 little more insight onto race day. Who are we kidding, this episode is for everyone.... because The Ultimate Human Race is for everyone.

We are here. It is Race Week. The training is done, the nerves have kicked in and the final race day preparations are well under way. Listen to Nic and Davey as they guide you through everything and anything you need to know for the days leading up to the race and race day itself. You will hear many 'top tips' along the way and you can be sure to walk away from this one having learned something useful to take into race day and feeling far more calm about the Comrades journey you are about to take on, whether you are running your 50th Comrades like Barry Holland or are a total Novice on your first attempt.

In this conversation we cover:

• Race Week build up: Race goal and strategies, nutrition , taper, mental game, sleep and recovery strategies
• Days leading up the the event: Comrades Expo, Carbo Loading, Hydration & Electrolyte refuelling, Sickness and Injury Management, recommendations regarding movement and running
• Race Day: Morning Pre-race Advice, Race Plan, Route breakdown, Seconding advice, Nutrition and Hydration Strategies
• Top Tips from Nic and Davey with all the above topics in mind

We have put together the perfect one stop shop for all Comrades Runners so that you don't have to look any further. We have take the extensive advice received from past guest of the show as well as our acquired knowledge through the years to give you an episode not to be missed.

Take it all in, re-listen if you must and make sure to share with your running buddies. We will see you on route and wish you all the best for a successful day out there!

As always, feel free to share and follow our journey on our socials @makingarunner and send us your insights and future guest suggestions to info@makingarunner.com

*This episode was brought to you by Rawbiotics. Visits www.rawbiotics.co.za and claim your 15% discount using code 'MAR15'.

The legendary Comrades Marathon is back for the 96th edition, yes still in Durbs and yes, still 90km but this time we get to help you prepare for it! 

In this first episode of the Comrades Marathon Limited Series, we speak to the familiar SuperSports commentary voice of the Ultimate Human Race, Cuan Walker, and it would seem that he was born for the job…

Cuan shares stories of how his name became synonymous with South African running and more specifically, the Ultra Marathon that stole his heart and had him bunking school to be a part of the action from age 12 already.

Cuan has been dubbed “a walking encyclopaedia” on all facts running, he has a knack for remembering a set of results and knows the race inside out!

He is the perfect person to get you hyped for what’s to come along the down route from Pietermaritzburg to Durban.

The extent of his running expertise doesn’t end there though, Cuan has enjoyed close friendships with many elite athletes, had a hand in bringing up some of South Africa’s most talented runners through with his work with the Mr Price Sport Maxed Elite Athletes and was even part of the team who flew over to China in search of the perfect Carbon Shoe that is both effective and affordable (the Elite High Racer, now available to purchase at Mr Price Sport).

Listen and be amazed by his stories.

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 started documenting the process on Instagram - he couldn't have predicted that just little more than a year later he'd break major barriers in both his running & social media success.

Having a background in marketing he saw that there was a gap for credible shoe reviews in the South African market. As Geoffrey says, "he is a runner first," so by showing up and connecting with fellow runners on Instagram in an authentic and relatable way, he quickly became a trusted source for all things running-shoe related & now boasts an impressive & diverse collection of his own.

This episode is the kind of story that serves to inspire anyone whose brave enough to take a chance on themselves. Geoffrey's decision to fully commit to running has seen him run a sub-3 marathon, a silver-medal Two Oceans Ultra Marathon and set many other personal best times; it's taken him on great adventures, having even travelled to Kenya for the "real running experience" & has allowed him to establish an incredible community around something he truly loves!

Listen and enjoy this epic conversation!

An often overlooked or underestimated element of training is mental strength. We delve into the depths of our STRAVA stats and are pretty clued up about nutrition, right down to grams of crabs per hour, but how do we deal with negative thoughts? Those nagging mental niggles that creep up when we're on the verge of doing something epic.

As Giovanni explains, the easiest thing to do in those moments is try and detach and get as much space between us and the little dream-crushing critters, but what's actually required is to tune in...

As the title of this episode suggests, today's conversation takes a look at the mental strategies we can deploy when the going get's tough - be that on race day or in training. You may be familiar with a few:

• Reframing
• Visualisation
• and the power of positive thinking,

Wether you're completely new to mindfulness practices or would like to add a few more tools to your mental tool kit, this episode is sure to inform. We highly recommend giving it a listen before an upcoming race!

If you'd like to get in touch with Giovanni to find out more about his mental strength coaching, you can do so on Instagram @giovannimentalperformance or send us an email on info@makingarunner.com

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 running and the outdoors.

This episode is a journey through some of Africa’s wildest running - from well known trail races to first of it’s kind adventures.

Nutrition is an often overlooked yet essential component to your success in any run or race, so we cannot stress the importance of it enough when it comes to an ultra distance endurance event like the TTOM! 

In this episode, professional long distance runner, sports nutritionist and running coach, Annie Bothma, gives us the run down on everything you need to know about nutrition and hydration specifically for the Totalsports Two Oceans Marathon. 

Her advice comes from real life experience and that’s why it’s so relatable and easy to apply! 

If you want to learn more from Annie, connect with her on her blog space: https://www.anniesathletes.org/ and follow her personal journey on her website  https://www.anniebothma.com/  you can also find her on social media @anniebothma

Enjoy!

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 answers in solving the puzzles of problems that people present with make for an excellent combination. Not only is he mega-smart, he also has an extensive running CV to boast.

In this conversation we cover:

03:32 Martin brings a unique perspective to health care.

06:43 Running as a physically demanding sport and why injuries happen.

9:45 the difference between pace injuries and volume injuries.

19:21 The nature of tendons and tendous injuries. 

22:13 Developing running maturity, tuning into body sensations and injury grading.

36:40 Managing calf strains.

41:47 Achilles injury and warning signs explained.

45:55 How eccentric load tendons heal.

51:22 Unpacking "shin splints".

55:23 Connecting to our deep muscles; awareness is key.

If you have ever struggled with pain and injury of the lower keg or would like to make sure you never do, this is a great place to start.

Enjoy!

Today's conversation is one of those chicken and egg scenario's, what came first? Where some runners lace up and strike gold on their first try, others spend years in the single pursuit of a goal. So is it potential that requires hard work or hard work that unlocks potential?

Nick Bester, running coach and founder of Best Athletics, helps us navigate the subject. We chat about what really moves the needle when it comes to making performance progress, the pillars that uphold his training philosophy and finding the balance between committing to goals and actually enjoying the process.

Whether you're someone who is just getting into the sport or perhaps you find yourself stuck on a plateau, this conversation provides excellent insight and a roadmap to exploring your running potential.

We hope you enjoy it and share it with your running buddies! Feel free to reach out to us at info@makingarunner.com with any questions or suggestions or follow us on our social channels @makingarunner.

This weeks episode of Making HER Runner is a follow up on last weeks conversation with Julie, where we take a deep dive into training, hormones. and stress for the female runner.

In our conversation we cover:

• major lifetime hormonal changes including: menopause, our perimenopausal years and an overview of running and pregnancy.
• "Oestrogen is where it's at!" says Julie." A look into oestrogen and the vital role it plays in our body composition, quality of life, and ability to train and perform.
• How to adjust your training (and mind!) around an irregular menstrual cycle.
• "Female runners are statistically more prone to injuries", a deep dive into female physiology: hip structure, pelvic floor, incontinence and breathing.

This is an episode is a great place to start understanding your body and an episode that every woman should listen to.

Enjoy!

Pledge a menstrual cup to The Red Movement: https://www.zapper.com/payWithZapper/?qr=http%3A%2F%2F2.zap.pe%3Ft%3D6%26i%3D54377%3A81857%3A7%5B34%7C0%3A10%5B39%7CZAR%2C38%7CMaking%20Her%20Runner%20x%20The%20Red%20Movement

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) - we hear about the past two years of injuries, and challenges that she's faced in her fight back up to the top.

With her incredible CV of experience in road running and the insights gained within the period of struggle, she was our top pick for a single episode on the TTOM and why it remains Africa's finest ultra-marathon.

We chat:

• Race day planning and what to expect from the next 2 weeks
• Nutrition and race day fuelling
• The route and what to expect from the day
• Pro tips including the best seconding spots and choosing the racing line to avoid the ITB_biting camber
• Alternative training and staying fit recovering while recovering from injury
• Inspiring sentiments and words of inspiration to get you psyched up to run your best TTOM

Need more info? Remember that in Season 2 (2023) we covered a 6 episode series on the Total Sports Two Oceans - feel free to go back and re listen to the magic from all our previous Two Oceans experts.

All the best for this years race!

Want to connect with us? Feel free to pop us an email on info@makingarunner.com or follow us on social media @makingarunner on Instagram or Facebook.

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 running but there’s nothing complicated about his success, Barry runs/races according to one simple motto; Plan your Race and Race your Plan!

In this episode, Barry give us the run down on how to plan your race, from route breakdown to top tips for your seconding team.

This is an absolute must listen for anyone running the TTOM.

Enjoy! 

If you are a fan of our work, why not become an official MAR FAN on Patreon: https://www.patreon.com/MakingARunner

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 is a self confessed busy-body/businessman or as Davey puts it, "a bonafide hustler". Adams sharp wit and know how for what people want - a place to meet, relate to one another and stay fit - saw the inception and rise of The Social Runners Club, which you may recognise as those dudes handing out Chicken Licken at the finish line of KZN local races. But there's more to the story and far more to Adam...

Until recently Adam has "flown under the cloak of mystery', another pearler from Davey, and got sh!t done. He made a few big splashes on the athletics scene in his school and varsity years running fantastic times and showing signs of world level elite talent. He notably ran a 28:27 10 000m and 61 minute 21km in 2021 opening up amazing opportunities of pacing some Big City Marathons around the world over the last few years.

In 2023 Adam shifted focus towards the Marathon distance and after a not-so-ideal training block, managed to run a marathon debut of 2:13:01 (the 3rd fastest time by a South African runner at that distance in 2023) at the 2023 Valencia Marathon as an unsigned, SOCIAL RUNNER.

Despite not achieving his original goal of an Olympic qualifier (2:08), he was able to show yet again what an incredibly talented runner he is and will hopefully get another shot in the early stages of 2024 at qualifying to represent South Africa at the Paris 2024 Olympic Games. Make no mistake, he's adamant he'll get there but as he casually remarks, if he weren't able to run fast, he'd be happy with just lacing up and hitting the road with his friends.

So in this conversation we unpack:

• Who is Adam Lipschitz, his background and his training.
• His complicated relationship with running injuries and what he's done to keep them at bay.
• A breakdown of his Valencia Marathon race day and future running goals
• The rise of the Social Runners Club and what's to come for the new kids on the block.

If you enjoyed our conversation, make sure to leave us a review on your favourite streaming platform.

Some intro’s are better left to the pro’s - so we’ll hand over to 9 x Comrades Marathon Winner, Bruce Fordyce, to tell you more about what you can expect to learn from Barry Holland.

“Barry’s greatest achievements have not been his own. Literally dozens of runners have achieved their own goals and dreams in running because of the firm and guiding hand of Barry Holland. It is as a coach, mentor and amateur running psychologist that Barry has made his greatest contribution; it is for his caring attitude that he is best known in the South African world of running.”

Through Barry's running story you can expect to receive nuggets of wisdom about the Ultimate Human Race, pro tips and insight into the mindset required to conquer the worlds oldest Ultra Marathon.

If you enjoyed the show, don't forget to give us a rating and follow our journey on Instagram @makingarunner or visit www.makingarunner.com and hit subscribe.

This episode was brought to you by On The Move by Four Bro's. Make sure to visit their site www.onthemovestore.com.

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 homeostasis - balance - which is reflected back to us in our ability to maintain or improve our performance.

Today's episode takes a closer look at the effect that fuelling has on hormones and as a result our training. Our guest, Annie Bothma, a certified Master Sports Nutritionist, Running Coach and Professional Athlete helps unpack:

• Hormones, what they are and why they matter.
• Cortisol, stress and recovery.
• Sex hormones and issues with energy availability; REDS, LEA.
• The impact of fasting and calorie restriction.
• How good nutrition and adequate fuelling can support hormonal health.
• The difference between training for weight loss and training for performance and why it's vital to differentiate between the two.
• And more...

This is the kind of episode that you can return to time and time again and learn something new every time.

As Annie mentions, if you suspect that a loved one or training buddy is suffering the consequences of poor nutrition or any of the concepts discussed in this episode, please encourage them to seek professional help! We cannot do this sport without taking care of our health.

If you'd like to reach out to Annie, find her at: https://www.anniesathletes.org/ and to learn more about her journey as an athlete and professional, we encourage you to follow her blog too - https://www.anniebothma.com/

Feel free to reach out to us at anytime on socials: https://www.instagram.com/makingarunner?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

Dr Martin Khoury is no stranger to the podcast and his expertise have already been shared in previous deep dive episodes on the lower leg and knee but as he will tell you: "The hip joint is his favourite joint of the body". His enthusiasm and knowledge of the subject matter is unmatched.

We had a fantastic conversation covering:

• Hip Joint Anatomy and movement
• Muscular relationships and the importance of each muscle group
• How the hip impacts our running motion and the multiple roles it plays
• Common hip injuries and how to know what you may be potentially suffering from
• The relationship between hip pain and back pain

This was one of those episodes full of golden nuggets and tips to healthier hip joints. As you can hear, the hip joint / pelvis is a complex area of the body and the issues it presents with are often not straight forward. As runner we need strong , mobile hips that can withstand the repetitive load of running. Work on these proactively and it will change your running.

We hope you enjoyed this conversation and feel free to reach out to @makingarunner on social media or email info@makingarunner.com for your questions or suggestions.

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 better yet an entire generation and those that follow...

This is the reality of becoming a professional athlete for South African people who are born into disadvantaged communities. This is the reality of our guest today and there is no one whom we've met who carries the weight of these responsibilities with more pride, JOY and humility than The Pitbull - Nkosikhona Mhlakwana.

In this conversation we learn more about Nkosikhona, who has made a major impact on the South African running scene since his debut as a young boy under the mentorship of Prodigal Khumalo to his major recent accolades of a top 6 finish at the Comrades Marathon and a 2nd Place at Two Oceans.

We talk to him about:

• His early life and how his talent was discovered.
• How he earned the nickname "Pitbull".
• How having access to sponsorships has allowed him to put in the hard work to pursue his dreams.
• We go into detail about his training for Comrades Marathon; programs, periodisation the role of strength training, coaching and being coachable.
• We talk about nutrition and fuelling and how this is a skill that he's had to develop coming from humble beginnings and food scarce circumstances.
• The role of mentorship and how he hopes to become a mentor and act as a beacon of hope for athletes who aspire to make a living from their talent.

This episode is sure to leave you feeling inspired and will leave with a whole new perspective of the word Pitbull.

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 give us a rating and follow our journey on Instagram @makingarunner or visit www.makingarunner.com and hit subscribe.

This episode was brought to you by On The Move by Four Bro's. Make sure to visit their site www.onthemovestore.com.

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 determined that he would not allow Diabetes to dictate his life's decisions.

At the time Jono was already a committed runner but now facing a host of new challenges including, most importantly but not limited to, fuelling (as we know runners rely heavily on carbohydrates and this is the metabolic system which is impacted by Diabetes) Jono accepted the challenge and conquered it when he successfully completed the UTD 100 mile event!

As Jono has become involved with the advocacy for people living with Diabetes he has developed a deep understanding of the struggles faced by his community in managing this lifestyle disease - most prominently, the cost of medication/medical devices and the shortfalls associated with South African Medical Aid Providers.

He speaks about how having access to the use of continuous glucose monitors, such as the Super Sapiens 1 and the Freestyle Libre devices, has impacted his confidence in participating in events like the UTD and how in other countries, it is viewed as a basic human right to have access to this kind of information - we must agree!

Furthermore this episode serves to inspire & educate ALL as Diabetes is no longer a death sentence. With modernisations to medical technology & access to information about lifestyle management through diet and exercise, running has the power to transform the way we view Diabetes.

Listen & be inspired!

If you're going to be taking Comrades Marathon race-day advice from anyone, Gerda Steyn's advice comes with winning odds!

Our guest today requires no introduction, but in case you've missed her epic rise to running stardom, Gerda Steyn is the 2019 Comrades Marathon up-run Ladies Winner - the race where she broke the ladies course record and became the first woman in history to run under 6 hours in a finish time of 5:58:53. She also recently conquered the down run in 2023, breaking the long standing Frith Van den Merve down run record in a impressive time of 5:44:54.

Her story is a remarkable one as she was "late to running", having joined a running club for the social and fitness aspects, like so many of us do, when she moved to Dubai for work. She quickly discovered a love for the sport and started training for her first Comrades Marathon in 2015, which she completed in a time of 8:19:08 in 56th position.

"I never thought that I would be able to improve my time by so much or win the Comrades Marathon", Gerda says in our conversation but this is by no means a story about how "anyone can win", Gerda Steyn is a supremely talented athlete! It is however her work ethic & her larger-than-life positive outlook that we could all stand to learn from.

In this episode you can look forward to hearing about:

• Gerda's return to Comrades Marathon (having not run the race since 2019).
• Her training in the Alps and how she has transitioned into Comrades training since winning the 2023 TTOM Ultra Marathon.
• Her mental preparation and how to tackle "race-day-nerves".
• Golden pearls of wisdom for race day from the Golden Girl herself!

Best of luck to all of our listeners competing in the 2023 Comrades Marathon!

#ziyasha #thisisit

What is the right shoe for me?

This is the most commonly asked question by runners all around the world and yet the answer to this simple question is far from straight forward. In today's conversation we chat to Nelfrie Kemp, Podiatrist and long time friend of the podcast as we dive deep into the topic of helping runners find the right shoe.

We ask her the hard questions, we chat about different brands, different designs of shoes as well as different shoes for specific workouts ranging from your gym work right through to to your race day.

As much as it is it impossible to provide runners with specific answers as we are all different, we believe that after listening to this episode you will go into your next shoe purchase with far better insight as to what to look for in a shoe and what would make a good fit for your running journey.

Enjoy the shoe and feel free to leave us a comment on our social media platforms @makingarunner. You can follow Nelfrie @nelfriekemp for some great advice or check out her website www.nelfriekemp.co.za

Your go-to source to get pumped up for the Comrades Marathon (whether you’re running this year or plan on tackling the beast in the future).

Jam packed with inspiration, advice and special guest speakers with words of wisdom and encouragement including: Barry Holland (47 x Comrades Veteran) from episode 8; Prodigal Khumalo (2 x Comrades Gold Medalist) from episode 6 and our MVP novice, Sean Clarke aka. Gammie On The Go from episode 3.

Laced with the Nic and Davey banter that you’ve come to know and love.

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) will experience at some point in her later adult years, starting typically from mid-40ies - early 50ies.

However, if more people saw and understood menopause for what it is, we'd understand that it is vital to do everything we can to make sure that we arrive to our menopausal years well, because there are a multitude of changes that come along with menopause that impact the way that we are able to train and perform as runners.

In this episode Shona helps us understand:

• The difference between the perimenopausal, menopausal and post-menopausal phases.
• What changes you can expect and how to navigate them.
• The vital role that oestrogen plays in muscle synthesis and bone density.
• How strength training is the most powerful tool you have in our toolbox, alongside nutrition and proper recovery.
• Where HRT fits in and how the narrative is changing on hormone replacement therapy.
• How to adapt the way you train to best support your body as it transforms.

Shona is part of a small group of people who see, understand and is actively working on the problem of lack of or misinformation about menopause. She will soon be publishing a book (by way of the same name) that speaks specifically to the "Menopausal Runner".

Shona's experience and expertise in the subject matter really blew us away. Everyone can benefit from giving this conversation a listen.

For more recourses from Shona and the Coach Parry team you can visit: https://coachparry.com/comrades-strength-training/?via=nic&who=mar&utm_campaign=content_marketing&utm_medium=audio&utm_source=podcast&utm_content=Making%20a%20Runner&utm_term=Comrades%20Nov%202023

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 get to brand or colour way preferences, it can feel like an impossible maze to work your way through to find the right fit...

That's why when you find someone with the knowledgable, experience and knack for people that Mr Nicholas Rupanga posses, you easily become a return customer and readily pass on the details of The Shoe Doctor.

In this episode we chat to him about:

• His personal running journey; he is a humble man so he wont brag too much but we'll happily tell you that he is one of the best talents to grace local soil.
• His proudly held position as a professional shoe adviser at the Sweat Shop, a Specialist Running Store in Claremont, WC.
• What goes into finding the right pair of running shoes.
• How to introduce new shoes while keeping injuries at bay.
• Technical advice on everything from how to build a shoe rotation to the difference between daily trainers and super shoes...

If you're new to running or simply need to get in the know as far as running shoes go, this is the episode for you!

Find Nicolas on IG https://www.instagram.com/rupanga_n_g?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw== and if you find yourself in the mother city, make sure to pay him a visit https://thesweatshop.co.za/pages/cape-town where he will happily see to your every shoe need - he'll even take you out for a run!

Enjoy!

In today's episode Nic chats to one of our all time favourite deep dive guests, Dr Martin Khoury, as we shift our focus to understanding pharmacology and how it relates to managing running related pain.

We'll explore everything from the efficacy of analgesics and the placebo effect to the challenges and ethics of chronic pain management.

Whether you're curious about why a simple painkiller could pose risks or how to handle discomfort during a run, Martin provides key insights into making informed decisions. Plus, we'll touch on the risks of over-the-counter meds and the surprising effectiveness of non-invasive approaches like good nutrition and adequate sleep.

As athletes and enthusiasts, it's crucial we understand the balance between natural discomfort and the kind of pain that signals deeper issues. Join us in navigating this intricate landscape, and learn how to enhance your running performance without compromising your health.

We hope you enjoy today's conversation and feel free to pop us any questions you may have.