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.

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).

• 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.

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.

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.

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.

Together, they dive deep into what it means to build lasting progress — touching on the role of genetics, consistency, and smart training through every stage of a runner’s life. Jason unpacks why starting small, racing short, and gradually building up is the key to long-term success — and shares powerful insights on avoiding burnout, staying healthy, and finding joy in the process.

Whether you're just lacing up for the first time or chasing personal bests in your 40s and beyond, this episode is packed with practical advice, real talk, and plenty of inspiration to keep you running strong.

You’ll also hear Nic reflect on why this conversation was such a full-circle moment — as someone who’s learned so much from Jason over the years.

If you enjoy this episode, don’t forget to check out the Strength Running Podcast, give Jason a follow on socials, and — as always — share this episode with a fellow runner who could use some inspiration.

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 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!

16 years ago a young Ryan Sandes, who was completing his honours degree at the time, signed up to run the Kysna Marathon. Where he'd usually be in attendance of the Annual Oyster Festival, him and his friends decided they'd shape up and participate in the run element of the festivities as well. Having left it to the last minute, he pulled the short straw and was the only one who wasn't able to secure an entry to the half marathon. With youth and bravado on his side, he figured "oh well, half marathon or full, can't be that difficult"...and so one of the most iconic Ultra Distance Trail Runners of all time discovered his talent.

Since that fateful day Ryan has had a prolific career of racing for podium positions, he has won an ultra on each continent and has racked up a bucket list of world-wide adventures that have taken him from the depths of the Amazon Rain Forrest to some of the highest peaks on the globe.

But what distinguishes Ryan from the rest is his mental stoke and absolute passion for nature, people and using his sport as a vehicle for good.

In this conversation you'll hear about:

• Ryan's circumnavigation of Lesotho and multi-day exploration of the Himalayas, plus the lessons in humanity and compassion along the way.
• The teachings of hindsight and the beauty of relinquishing control.
• The pinnacle of Ultra Trail Running: UTMB, the 4 failed attempts and the one in which he triumphed.
• How trail running has evolved as a sport, what it is doing for the people and communities that are involved and Ryans influence on South African trail running.
• Mindset and why if more people spent time alone in nature "we'd be able to solve more of the world's problems".

This episode was a true bucket list one for us but we couldn't have predicted how epic it would be!

If you need visuals to help you paint the picture find Ryan's Red Bull photo library here:

https://www.redbullcontentpool.com/search?q=Ryan%20Sandes&sort=-score

Enjoy.

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!

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 focus on:

• providing our listeners with insights and tips on what to expect from the last 6 weeks of training

• the route changes and what to expect come race day

• providing race day strategy advice and how that relates to the type of training you should be doing right now
• the 5km and 10km Peace Runs as well as the details of the trail races happening on the day before
• what it would mean for Cape Town to become a Major Marathon and how that will change things for South African running.

We hope you enjoy the show and find the conversation insightful. All the best for the last month of training and we look forward to seeing you in Cape Town for the running festival we are all waiting for!

Feel free to share with any fellow runners and don't forget to give us a follow on Instagram @makingarunner to keep up to date with the latest on the show.

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

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.

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.

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

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.

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.

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 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.

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!

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!

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!

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.

Annie Bothma is a Performance Sports Nutritionist (MSc), Running & Strength Coach and Elite Long-distance Runner. Known for her evidence-based yet practical approach, Annie combines scientific expertise with real-world experience to support athletes in optimising performance, health, and recovery. She’s a familiar voice on MAR, having previously shared valuable insights on Carbohydrates for Endurance (EP.109), Carb Loading (S3E25), and Weight Loss and Body Composition (EP.116).

In this conversation they unpack how endurance athletes can better fuel for strength, recovery, and long-term health—cutting through common misconceptions and offering science-backed, actionable advice. From protein timing and daily intake strategies to the role of amino acids and practical supplementation (yes, even creatine for runners!), this conversation is packed with insight for athletes of all levels.

You’ll learn:

• Why protein is essential for muscle repair, recovery, and resilience
• Protein needs for different athletic populations and goals

• How to meet your needs on plant-based or mixed diets

• The role of essential amino acids in muscle protein synthesis

• How supplements like creatine and beta-alanine fit into the endurance picture

• Why the distribution of protein across meals is a useful tool in meeting your daily needs

Whether you're training for your next marathon or simply looking to run stronger for longer—this episode will help you optimise your nutrition and performance in a sustainable, practical way.

If you want to find out more about Annie or her services, give her a follow on @annies_athletes ion Instagram or check out her website https://www.anniesathletes.org/

We hope you enjoyed the conversation and make sure to share it with a fellow runner.

After building strong momentum in her training, Chanel hit a wall with ITB syndrome during her Cape Town Marathon 2024 campaign — a race she courageously completed despite pain from as early as kilometer 3. In her 18-week long journey of rehabilitation, strength training, and deep self-reflection, she found a way to overcome and and grow stronger.

Together, Nic and Chanel explore:

• The emotional toll of injury and how to manage it

• Why ITB syndrome is so common — and what to do about it

• The role of cross-training and rehab in recovery

• The importance of patience, support, and mindset in rebuilding confidence

• What Chanel learned about herself as both an athlete and a person

This episode is packed with practical advice and motivation for any runner who's had to pause, pivot, and persevere. Whether you’re sidelined right now or simply want to run smarter, you’ll walk away with tools to help you keep moving forward — and proof that the comeback is always stronger than the setback.

If you enjoyed the conversation, make sure to share it with a running buddy who will also benefit from it. You can follow more of Chanels journey on her socials @chanel_cronje .

From mimicking altitude benefits to improving performance in both hot and cooler conditions, Andy breaks down the science and practical application of heat training for runners and endurance athletes. The conversation dives into how the body adapts to heat, including increases in blood plasma volume, improved thermoregulation, and more efficient sweating.

Together, they unpack:

• Why heat training can be a game-changer for endurance performance
• The key physiological adaptations that take place
• How to implement both active and passive heat protocols
• The importance of hydration and managing heat stress
• Why individual responses to heat vary—and how to adjust accordingly
• How to maintain heat adaptations over time

Whether you're preparing for a hot race or simply looking to gain a performance edge, this episode offers practical, science-backed strategies you can start applying immediately. Below are some links that Andy talks about in the conversation.

🎥 Learn more about heat training:
https://youtu.be/yzqvypG6Hcw

📊 Heat strain & training insights:
https://help.corebodytemp.com/en/articles/10447107-heat-strain-index
https://help.corebodytemp.com/en/articles/10447113-heat-training-load

📚 Heat training protocols & resources:
https://help.corebodytemp.com/en/collections/11455763-heat-training-protocols

We hope you enjoyed the podcast! Make sure to share it with your running buddy and give us feedback on how your heat training block goes!

From a serendipitous meeting in Berlin to unforgettable finishes in Tokyo, New York, Boston, London, and Chicago, Jade and Dom pull back the curtain on what it really means to commit to a global running goal. They reveal the lessons learned on fast courses, the realities of racing marathons weeks apart, and the highs and lows that happen far away from the finish line—including injuries, training fatigue, and balancing ambitious running schedules with demanding professional lives.

You’ll hear:

• The inside stories behind each of the world major marathons—and how Jade and Dom blitzed their PB's at Chicago.

• Honest insights on navigating injuries (including Jade’s comeback from a stress fracture), mindset challenges, and reshaping expectations when the plan goes sideways.

• Practical wisdom on juggling work, relationships, and running—plus the roles that discipline, community, and support play in going the distance.

• How their marathon journeys have shaped their approach to their next challenge: toeing the start line as Comrades novices.

• Why developing a powerful ‘why’ is vital for both marathon and ultra training—and what their reasons are for showing up, even on the toughest days.

With heart, humour, and hard-won advice, this episode is a must-listen for anyone chasing big running goals, dreaming of their first major, or seeking a spark of motivation to keep lacing up. Whether you’re a veteran or a newcomer, you’ll find yourself nodding along, laughing, and maybe even dreaming a little bigger.

You can keep following their inspiring journey on social media @jadedesousa and @dominiqueruns .

If you enjoyed the episode, remember to share it with your running buddies and leave us a review if you have yet to do so.

If you a new to the show , tune in to previous episodes and discover how runners are made—and why the finish line is always just the beginning.

This episode had us diving into the deep waters of hydration for endurance sports, with multiple Kona Ironman World Championship contender, Sport Scientist and Coach, Andy Brodziak, who is a representative of Precision Hydration - an industry leader in all things, you guessed it, hydration.

What may appear to be a pretty straight forward topic is actually a lot more technical and subjective than we realised.

In today's episode Andy shares his wealth of knowledge and helps us understand how being well-hydrated goes far beyond just drinking enough water. By dialing in and finding homeostasis for our unique hydration needs - we could stand to feel and perform at out very best!

We chat:

• The difference between dehydration and being over-hydrated and the risks associated with both.
• Sweat, sweat rate and what we can learn from the quality and quantity of our sweat.
• The 101 on Electrolytes.
• All things sodium; table salt, salt tablets, salty snacks, sodium in hydration drinks and more...
• The gist on caffeine/caffeine supplements and where they fit into the plan.
• Homeostasis; discovering and meeting our carbohydrate, salt and fluid needs for ultimate performance in training and competition.
• Precision Hydration testing and discovering your UNIQUE fuel and hydration requirements.

The work that Andy and the team at Precision Hydration are doing stands to change the game of endurance sport. We are honored to have had this conversation and know that there is still much to discover and discuss. If you'd like to continue learning about the subject or get hold of the team, here are a list of resources:

• https://www.precisionhydration.com/performance-advice/nutrition/nutrition-endurance-performance/
• https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/
• Measure your sweat rate: https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/

Get in touch with Andy:

Email: andy@tri-tanium.com

Visit: tri-tanium.com

Social: @tritaniumcoaching @andybrodziak

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

Your Host Nic — a three-time CT Marathon finisher — sits down with Coach Mike Roscoe from SBR Sports Coaching to unpack everything you need to know to get to the start line feeling confident and ready to run your best race yet.

Whether you're training for your first marathon or chasing a PB, Mike brings a wealth of knowledge from years of experience coaching runners. Together, they cover:

• How to structure your final training weeks

• Key differences in approach for first-timers vs. experienced runners

• Strength training integration without sacrificing recovery

• How to mentally prep for race day and manage expectations

• Route insights

• The importance of consistency, mindset, and building belief

This conversation is packed with practical advice, relatable insight, and expert tips that’ll leave you feeling motivated and prepared. It's the episode we all wish we had before our first Cape Town Marathon!

Make sure to share it with your running buddies and leave a review on the show.

For more information and educational content follow Mike on instagram @sbrsportscoaching or check out his website www.sbrsport.co.za .

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.

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'.

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.

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.

This must be one of the most commonly Google searched questions about the Ultimate Human Race, second to, “how do I run the Comrades Marathon/Race Day Tips?”. 

All of which will be covered in this episode with the official Comrades Marathon Coach himself, Lindsey Parry. 

From everything you know you need to know to the bits in between that are only gained from the pain of experience; Coach Parry covers it all.

If there’s one thing you do before the Comrades Marathon, listen to this episode.

We talk, common mistakes made by novices and medal-hunters alike, the important role that nutrition and strength training play in race day success and the most insightful and blatantly honest route breakdown you’ve ever heard.

Listen & allow your Comrades game plan to fall into place.

In the final episode of the Making A Runner Comrades Mini Series, Nic shifts the focus away from training and towards the things that matter most during race week: staying healthy, staying calm, trusting your preparation, and arriving at the start line ready to execute.

With race numbers issued and final race instructions now released, Comrades suddenly becomes very real. In this episode, Nic shares practical advice and personal insights to help runners navigate the excitement, nerves, and uncertainty that often accompany the final few days before the Ultimate Human Race.

Topics covered include:

• What to focus on during race week (and what to ignore)
• Sleep, recovery, and managing time off your feet
• Practical carb-loading advice
• Controlling the controllables and avoiding unnecessary stress
• Understanding the 2026 Comrades start process and race morning logistics
• Reviewing your pacing, nutrition, and seconding plans
• Mental preparation strategies for handling difficult moments during the race
• What to do when things don't go according to plan
• Why the finish line means so much more than a medal

Throughout the episode, Nic encourages runners to cut through the noise, trust themselves, and remember that confidence comes from the work already completed—not from trying to squeeze in one last perfect week.

Whether you're chasing a Silver Medal, a Bill Rowan, a Bronze, or simply your first Comrades finish, this episode is designed to help you arrive at the start line feeling organised, prepared, and ready to enjoy one of the most special days in running.

This is the final episode of the Making A Runner Comrades Mini Series.Good luck, trust your preparation, and enjoy every step of the journey from Durban to Pietermaritzburg.

You are all winners!

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!

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==

In this episode of Making A Runner, host Nic Acampora sits down with living legend Barry Holland—the only person to have finished 49 consecutive Comrades Marathons and a current CMA Board Member. Drawing on five decades of experience, Barry unpacks the route like only he can, sharing hard-earned tips on pacing strategies, breaking up the daunting 90km, and how to approach those infamous hills (and downhills!) for your best shot at the finish.

They discuss the mental side of conquering Comrades, common pitfalls to avoid in the final weeks, and why belief and a solid plan are essential for success. Plus, Barry lifts the lid on this year’s new start and finish procedures, what they mean for runners, and the big changes driving the future of the world’s most iconic ultra.

Whether you’re chasing a medal, a PB, or simply determined to cross the line, this is a true gold mine of practical advice and inspiration straight from a Comrades legend. Don’t forget to check out the free Comrades Down Run pacing chart on the Making a Runner Instagram page to help fine-tune your strategy.

If you’re running Comrades—or just love the stories behind the world’s greatest ultra—this is the episode just for you!

Remember to leave a review and share with your running buddies - Enjoy the Show!

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.

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!

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==

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.

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

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.

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.

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.

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!

In this Trail Running Masterclass, Nic sits down with Salomon athlete, coach, and experienced trail runner Andrew Erasmus to unpack what makes trail running so unique—and why it's about far more than just swapping the tar for dirt.

From technical descents and steep climbs to race-day strategy, safety, equipment and mindset, Andrew shares the lessons he's learnt from years of racing and coaching on the trails. Together, they explore how trail running challenges your body and mind in completely different ways to road running, while offering some of the most rewarding experiences endurance sport has to offer.

In this episode you'll learn:

• How trail running differs from road running
• The biggest mindset shifts every road runner should make
• How to climb and descend technical terrain more efficiently
• When power hiking is faster than running
• How to train specifically for different trail races
• Strength exercises that will make you a stronger trail runner
• The differences between road and trail shoes
• Nutrition and hydration strategies for long days on the trails
• Safety essentials every trail runner should know
• Why the trail running community is unlike any other

Whether you're chasing a podium, preparing for your first mountain race, or simply looking for your next adventure, this conversation is packed with practical advice that will help you train smarter, race better, and enjoy the trails with greater confidence.

As Andrew reminds us throughout the episode, trail running isn't just about reaching the finish line—it's about embracing the journey, respecting the mountains, and becoming a more resilient runner along the way.

Remember to leave review and share with a running buddy who might appreciate these tips! If you want to find out more about Andrew and his coaching, you can go give him a follow on Instagram @andrew_erasmus2 .

Lace up, slow down, look up, and enjoy the trails.

Go and check out George's new coaching apphttps://www.gorunmore.com/

If you enjoyed the show, don't forget to leave a review and share with a running buddy.

In Episode 2 of the Making A Runner Comrades Mini Series, Nic takes a deep dive into the final stages of preparation for race day. Drawing from his own experiences on the road to Comrades, as well as years of coaching athletes towards their goals, he shares practical advice on how to maximise your taper, set realistic race goals, and approach race day with a clear strategy.

In this episode, you'll learn:

• How to get the most out of your taper without second-guessing your fitness

• What to expect physically and mentally during the final two weeks

• How to set realistic and meaningful race goals

• The key principles of successful Comrades race execution

• How to approach the different sections of the Up Run

• Why pacing and patience are often more important than fitness

• Common mistakes runners make on race day

• Practical nutrition and hydration considerations

Throughout the episode, Nic refers to the race breakdown and pacing framework that can be found on our socials @makingarunner , helping runners understand where discipline, patience, fueling, problem-solving, and mental strength become most important throughout the 86km journey.

Whether you're chasing a Silver Medal, a Bill Rowan, a Bronze, or simply your first Comrades finish, this episode is designed to help you simplify the process, trust your preparation, and give yourself the best possible chance of running the race you're capable of.

The work has been done. Now it's time to execute.

We hope you have enjoyed it, make sure to share with your running buddy and leave us a review.

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

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.

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

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 .

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!

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!

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.

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!

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.

From competing as an NCAA middle-distance athlete in the United States while studying actuarial science and statistics, to stepping away from running completely for a period of time, George’s journey through the sport has been anything but conventional. But over the last few years, he has quietly rebuilt himself into an elite endurance athlete, running 2:13 for the marathon and an outstanding 5:41 debut at the Comrades Marathon.

Together, Nic and George unpack:

• His transition from middle-distance track racing into marathon and ultra running
• The lessons he took from the NCAA system and his time in the US
• His decision to self-coach and how he structures his training
• Building endurance without losing speed

• The importance of long-term thinking and consistency in development
• Balancing elite-level training with work, life, and family commitments
• Nutrition, race strategy, and lessons from his first Comrades Marathon

More than anything, this episode is a conversation about patience, progression, and trusting the process. George’s story is a reminder that performance doesn’t always follow a straight line — and that sometimes the best athletes are still quietly building towards their full potential.

Whether you’re training for your first marathon, chasing a Comrades goal, or simply trying to improve over the long term, this conversation is packed with practical insight and perspective from one of South Africa’s rising endurance talents.

We hope you enjoy the show, make sure to give the pod a follow and leave a review.

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!

In this episode, Julie Rawdon, a physiotherapist and speedy marathon runner, helps us take it back to basics.

Through her experience and expertise she helps remove the fear of making common mistakes and reassures us that human nature will get the better of us all, at some point in time, but we can allow our running to ebb and flow through the season of our lives.

We talk about resistance to change, the importance of collaborating with your health care professional and how the pressure of technology and information overload often trips us up.

This is the perfect place to start, or start again.

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

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".

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!

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.

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.

In this episode of Making A Runner, Nic sits down with Coach Mike Roscoe to unpack one of the biggest debates in endurance sport right now. Together, they explore whether periodisation has been misunderstood, overcomplicated, or simply misapplied — especially for everyday runners juggling work, stress, and real-life demands.

This conversation moves beyond theory and into practical application. Mike shares how training should adapt to the individual, why consistency often matters more than chasing the “perfect” plan, and how to use simple training levers like volume, intensity, hills, and long runs to drive long-term progress.

They also dive into:

• Why traditional periodisation models don’t always translate to real-world runners
• The importance of building a strong aerobic base
• How to avoid overtraining and burnout
• Whether you actually need deload weeks and how to use them effectively
• The role of intuitive and flexible training approaches
• What the latest insights — including Nordic training models — are teaching us about performance and longevity

Whether you’re a beginner looking to avoid common pitfalls or an experienced runner aiming to train smarter and stay injury-free, this episode will help you simplify your approach and focus on what really matters.

At the end of the day, it’s not about having the perfect plan — it’s about building a system you can stick to consistently, over time.

You can give Mike a follow on @mikeroscoe_sbrsport or visit his website www.sbrsport.co.za

Enjoy the episode, share it with a running buddy and don't forget to hit that "Follow" button.

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

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!"

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!

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

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.

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.

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!

Together, they explore why runners often stay stuck in injury cycles and how a whole-body, system-first approach can offer lasting solutions. From mobility myths and the truth about core training, to foot health, breathing techniques, and the evolution of running shoes, Matt unpacks what it really means to be a resilient, high-performing runner.

You’ll learn:

• Why injuries are more about disconnection than damage.

• How rotational strength and hip mobility influence over striding.

• Why pronation is your friend—not your enemy.

• The hidden role of your rib cage, pelvis, and breath in efficient running.

• How strong, adaptable feet can unlock better movement and fewer injuries.

• Why rehab must go beyond symptoms and become context-driven.

Whether you're a coach, elite, or recreational runner navigating a setback—or simply want to run stronger for longer—this episode is packed with takeaways to help you reconnect with your body and build lifelong durability.

Tune in and discover why you were Built to Run—and how to stay that way. Make sure to leave a review and share the conversation with a running buddy. Enjoy!

You can find out more about Dr. Matt Silver at https://www.alphaprojectphyzio.com/ or purchase his book on

https://www.alphaprojectphyzio.com/built-to-run-book OR https://www.takealot.com/built-to-run-the-runner-s-guideto-fixing-common-injuries-resolvi/PLID95484202

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.

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.

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!

We explore the different types of runners (from novice to sub elite), the importance of training habits, the risks of overtraining, and the significance of setting realistic goals. Lindsey emphasises the need for strength training, especially for novice runners, and provides insights on how to navigate the complexities of training for both the Two Oceans and Comrades Marathons.

The discussion also highlights the mental and physical challenges runners face as they prepare for this iconic race. We delve into the essential aspects of preparing for the Comrades Marathon, focusing on mental preparation, training, strength training, recovery, and nutrition strategies. We emphasise the importance of understanding the course, the role of rest days, and effective nutrition strategies for long runs. Lindsey also shares insights on mental strategies for race day, highlighting the significance of knowing one's goals and practicing visualisation techniques to enhance performance.

We wish you the best of luck with the training and hope that you enjoyed this episode. You can reach out to Coach Parry on socials or www.coachparry.com. Feel free to share this episode with your running buddies and don't forget to leave us a review.

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!

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

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.

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.

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!

The same advancements have made running more accessible to the average person and injected a level of competition that is enjoyed by front runners and sweepers alike.

In this episode we explore the latest science in running; from fuelling strategies to the best coaching philosophies used by the pro’s.

We debunk myths and unpack a toolkit of advice to help you become a better runner, no matter which batch you’re lining up with at the start.

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.

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

Together, Nic and Matt unpack the practical tools and mindset shifts needed to rebuild running confidence, including the role of gait retraining, coordination, and strength training. You’ll learn how cadence, ground contact time, and foot mechanics impact running efficiency, plus what cues and drills can be used to correct common issues like over-striding and postural collapse.

Whether you're returning from injury, refining your form, or simply chasing more efficient movement, this episode is full of insight to help you reconnect mind and movement.

If you haven't done so yet, we highly recommend going back to listen to Part one of this conversation (MAR Episode 117).

To find out more info on Dr. Matt Silver, you can give him a follow on socials @mattsilverpt or visit https://www.alphaprojectphyzio.com .

As always, we hope you enjoy the show—don’t forget to leave a review and share with your fellow runners!

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/

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 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/

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!

From mastering your final long runs and fine-tuning your nutrition plan, to tapering strategies, gel selection, caffeine use, and mental preparation—this conversation is packed with practical advice for both first-timers and experienced marathoners alike. Mike also shares insights on pacing, injury management, and how to build a bulletproof race day plan.

Whether you're chasing a PB or just aiming to finish strong, this episode will leave you feeling more prepared and confident heading into race day.

We wish you all the best!

Follow Mike on Instagram @mikeroscoe_sbrsports or visit his site www.sbrsport.co.za for more information.

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.

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

In this fun and lighthearted episode you can expect to find some golden nuggets of wisdom which are sure to help get you fully prepared for race day along with many laughs from the stories shared. They cover:

- Their own Comrades journeys and how they go to the start of this years race.

- Mental advice to overcome the difficult moments on race day.

- Seconding and on the day support

- Carbo-loading strategies

- Recovery and Sleep strategies

- Morning of the race advice

Below are some recommended episodes to further guide you and dive deeper on some of the topics discussed in todays conversation.

Mental Strength Episode (S3|E30): https://open.spotify.com/episode/7avdvgeljwlpIdWMC0EXiu?si=743fcd0e86d54cd7

Carbo Loading Episode (S3|E25): https://open.spotify.com/episode/1IU1PMHHn5QEMLTynH8Dhl?si=fcd6a0ff480145ce

We wish you the best of luck with race day and hope you found the conversation as fun and informative as we did. Remember to share this with a running buddy who needs to hear it and see you all at the start (or the finish)!

In this timely and deeply personal episode, Nic sits down with mental performance coach Giovanni Bianco to unpack the emotional impact of the Cape Town Marathon cancellation—and how runners can bounce back when their race plans fall apart. Together, they explore how to process disappointment, reframe setbacks, and reshape your vision for the future.

Whether you’ve faced injury, underperformance, or the loss of a race you trained months for, this episode offers practical tools and a fresh perspective. From emotional acceptance and goal pivoting to the power of visualisation and reconnecting with your "why," Giovanni shares empowering insights for anyone navigating the unpredictable nature of running.

This one is for every runner who’s ever felt like the rug was pulled out from under them—but keep going anyway.

We hope you enjoyed the episode, you can give Giovanni a follow on socials @giovanni_bianco_

Annie unpacks the science behind weight and performance, busts common myths about “lighter equals faster,” and explains why chasing a race weight can sometimes do more harm than good. They discuss how to approach body composition goals in a healthy, realistic way, when the best time is to focus on weight loss, and the importance of fuelling properly to avoid underperformance and RED-S.

You’ll learn:

• Why defining your why matters when it comes to weight goals

• The role of energy availability, training phase, and nutrition periodisation

• How to track progress beyond the scale and avoid common dieting pitfalls

• Practical strategies for sustainable fat loss while maintaining strength

Whether your goal is to lean up for performance, build a healthier relationship with food, or simply understand your body’s needs better, this episode is packed with actionable insights to keep you running strong for life.

You can follow more of Annie's Nutritional tips and advice @annies_athletes or visit her website https://www.anniesathletes.org/ to find out more about the services she offers.

Remember to share this conversation with a running buddy who could benefit from it and give this episode a rating on your streaming platform.

In this 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.

In this engaging conversation, our host Nic and former co-host Davey catch up and reflect on their running journeys throughout the year, discussing various races, personal bests, and the challenges they faced. They delve into the changes they made to their training, the experiences of different marathons, how they bounced back from setbacks and Daveys transition to coaching.

The conversation highlights the camaraderie in the running community and the motivation they draw from each other as they look forward to future races and goals.

If you are looking to learn through their journeys or are just looking for some Making A Runner nostalgia, this episode is perfect for you.

Here is to a wonderful festive season and an even better 2026 in running.

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.

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.

The DGT, a self-supported and solo endeavor, poses immense obstacles, demanding self-reliance, mental fortitude, and exceptional navigational skills. Michael takes us through the planning and preparation involved in tackling this 230-kilometer route through the stunning Drakensberg Mountains, with its six prominent peaks to tag. He vividly describes the harsh environment, the vulnerability one feels, and the dangers of the mountains.

During his attempts, Michael faced numerous obstacles, from getting lost without maps to encountering treacherous weather conditions. His determination and problem-solving skills were put to the test as he overcame challenges such as missing caves, encounters with baboons, and even having his gear stolen by crows.

We delve into the mental strength required for such an extraordinary feat and how it translates back into everyday life. Michael shares insights on discipline, problem-solving, and the perspective gained from being out in nature. He emphasizes the significance of embracing challenges and pushing limits, reminding us of the insignificance of our problems in the grand scheme of things.

Having successfully completed a solo DGT in 79 hours, Michael reflects on the fulfilment of achieving his ultimate goal. We discuss his future aspirations, the impact of this accomplishment on his mindset, and his desire to inspire others to explore their own limits.

Lastly, we touch on Michael's adventurous spirit beyond the DGT, including his foray into amateur fighting and his perspective on international races. Throughout the conversation, Michael's authenticity and down-to-earth nature shine through, leaving us inspired to embrace challenges, push boundaries, and not take life too seriously.

Join us in this captivating episode as we uncover the mindset, determination, and incredible journey of Michael Baker on the Drakensberg Grand Traverse

In this inspiring and deeply honest conversation, Irvette opens up about her rollercoaster journey to the start line, navigating serious injuries, relentless setbacks, and the mental and emotional battles that come with being an elite athlete.

Despite facing multiple challenges—including a stress fracture, calf thrombosis, and a torn hamstring—Irvette shares how she found the strength to keep moving forward, the importance of listening to her body, and the lessons learned from knowing when to step back in order to come back stronger.

Whether you're an experienced runner or just starting your journey, this episode is packed with relatable moments, practical insights, and a powerful reminder that progress isn’t always linear—but with resilience and self-compassion, anything is possible.

As Comrades Marathon approaches, let Irvette's story fire you up, no matter where you are on your own running journey. Enjoy.

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.

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

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!

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, we sit down with Shaun Meiklejohn, former winner of the Comrades Marathon, to unpack the principles behind true longevity in the sport.

Shaun’s career is nothing short of extraordinary — with 33 Comrades finishes to his name, 32 of them at Silver medal standard or faster, and even at 64 years old, still knocking on the door of a sub-3-hour marathon. It’s a testament to what’s possible when consistency, smart training, and a love for the process come together over decades.

We dive into:

• How to train smarter as you get older
• Managing injuries without losing momentum
• The mental side of racing and preparation
• Breaking down Ultra Marathons into manageable segments
• What it takes to run the perfect Comrades
• Why consistency is the ultimate performance tool

This is a conversation about playing the long game — building a sustainable approach to running that allows you to keep improving, stay injury-free, and most importantly, keep enjoying the process.

Whether you’re training for your first ultra or chasing your next PB, this episode is packed with practical takeaways you can apply straight away.

We hope you enjoy the episode!

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.

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.

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.

In this episode of this special Making A Runner Comrades mini-series, Nic dives into the emotional and physical realities of the final few weeks before race day. Drawing from both his own experiences running Comrades and years of coaching athletes through the journey, this episode focuses on how to approach the taper period with confidence, perspective, and calmness.

Nic unpacks:

• What runners should realistically expect to feel during the final weeks
• Why fatigue, flatness, and self-doubt are completely normal
• The Comrades Up Run Race Breakdown (https://www.instagram.com/p/DYhETIdDrm1/?igsh=Y25weHdvdHlsc243)
• Common mistakes athletes make late in a Comrades build
• How to manage emotions, comparison, and race anxiety
• The importance of arriving healthy, fresh, and mentally ready
• Why restraint and recovery become the real training in the final phase

The episode also explores the emotional significance of Comrades itself — why this race is different, what makes it so special, and why trusting the process matters more now than ever before.

Whether you’re preparing for your first Comrades or returning for another medal, this conversation is designed to help you slow down the noise, trust your training, and approach race day with clarity and confidence.

We hope you enjoy the episode and find it insightful.

“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.

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.

But mental gains can be trained and with developing the right habits, it could be the key to unlocking not only your best performance, but your perception of satisfaction too.

It all starts with deciding what kind of runner you want to be…

That’s where our guest today comes in, Giovanni Bianco, Mental Performance Coach and All-American Triathlete, helps us master our mental game. We chat:

• Dealing with discomfort, failure and self doubt.
• The power of deciding what kind of runner you want to BE and how this can transform your running experience good/bad.
• Mental strength: having it vs developing it.
• Creating the “perfect race conditions” vs waiting got everything to line up.

Give Giovanni a follow on Social Media @giovannimentalperformance and feel free to reach out to him if you are in need of a mental coach that knows how to get the best out of his athletes.

We hope you enjoyed the show!

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!

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.

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.

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!

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!

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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.

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! 

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 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.

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

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!

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.

Questions were gathered directly from runners, and together Nic and Annie unpack six of the most common topics currently circulating in the endurance world. The result is a practical, insightful conversation packed with takeaways that runners at all levels can apply to their training.

In this episode, they discuss:

• Where we currently stand with carbohydrates in endurance sport
• Why some runners struggle with bathroom issues during runs and what might help
• What it really takes to run a Sub-3 Hour marathon and move that towards 2:40
• How to manage race-day nerves and pressure
• How to integrate strength training into a running program without compromising mileage
• How to tell whether you’re fueling enough for your training load

As always, Annie brings a science-based perspective combined with real-world coaching experience, helping runners better understand the decisions they make around training, fueling, and performance.

Whether you’re preparing for your next race or simply looking to train smarter this year, this episode offers practical insight to help you along the running journey, one you do not want to miss.

You can reach to Annie on socials @annies_athletes or visit her website https://www.anniesathletes.org/

We hope you enjoy the show, remember to leave a review and share with your running buddy.

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.