Shows
Making A RunnerEP. 115 | Rebuilding The Runner ; Recovering from ITB Injury. How a marathon setback became a comeback - told through the lens of athlete, Chanel Cronje.In this inspiring episode of Making A Runner, host Nic sits down with runner and content creator, Chanel Cronje, to talk about one of the most relatable topics in the sport: injury.After building strong momentum in her training, Chanel hit a wall with ITB syndrome during her Cape Town Marathon 2024 campaign — a race she courageously completed despite pain from as early as kilometer 3. In her 18-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 to...2025-06-2557 min
Making A RunnerEP. 114 | How To Achieve Your True Running Potential ; A blueprint on ‘progressing through your running journey’ with Strength Running Podcast Host and Coach, Jason Fitzgerald.In this episode of Making A Runner, Nic sits down with one of the sport’s most respected voices — Jason Fitzgerald, coach and host of the Strength Running Podcast. From his humble beginnings showing up to his first cross-country practice in basketball shoes, to becoming a 2:39 marathoner and leading coach, Jason’s journey is filled with lessons every runner can learn from.Together, they dive deep 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 sho...2025-06-181h 13
Making A RunnerEP. 113 | The Comrades Race Week YOU Need; Nic and Davey use their previous experiences to take you through what to expect from the days leading up to race day and the big day itself.Davey is back on the show and with Nic they go over all you need to hear in the build up to the 2025 Comrades Down Run.In this fun and lighthearted episode you can expect to find some golden nuggets of wisdom which are sure to help get you fully prepared for race day along with many laughs from the stories shared. They cover:- Their own Comrades journeys and how they go to the start of this years race.- Mental advice to overcome the difficult moments on race day....2025-06-0449 min
Making A RunnerEP. 112 | Rolling With The Punches, Learning To Overcome ; Irvette Van Zyl’s inspiring journey through multiple setbacks & return to elite level running as she lines up for her first Comrades MarathonIn this episode of Making a Runner, host Nic Acampora sits down with South African running icon, Irvette Van Zyl, as she prepares for her very first Comrades Marathon. In this inspiring and deeply honest conversation, Irvette opens up about her rollercoaster journey to the start line, navigating serious injuries, relentless setbacks, and the mental and emotional battles that come with being an elite athlete. Despite facing multiple challenges—including a stress fracture, calf thrombosis, and a torn hamstring—Irvette shares how she found the strength to keep moving forward, the importance of listening to her...2025-05-281h 04
Making A RunnerEP. 111 | The Gold Mine for Comrades Down Run Success ; 49 time consecutive finisher & CMA Board Member, Barry Holland, shares the strategy, route & mindset to guide you to your strongest finish yet.Ready to make the most of your Comrades Down Run? In this episode of Making A Runner, host Nic Acampora sits down with living legend Barry Holland—the only person to have finished 49 consecutive Comrades Marathons and a current CMA Board Member. Drawing on five decades of experience, Barry unpacks the route like only he can, sharing hard-earned tips on pacing strategies, breaking up the daunting 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...2025-05-211h 14
Making A RunnerEP. 110 | Two Runners, 6 Stars, One Comrades Dream; Behind the medals with Jade and Dom. An inspirational story of friendship, setbacks and glory as they now prepare for their biggest challenge yet.What does it take to chase some of the world’s biggest running dreams—while juggling careers, travel, setbacks, and the everyday demands of life? In this inspiring episode of Making A Runner, host Nic Acampora sits down with Jade De Sousa and Dominique Webb, two South African runners who not only earned the coveted Abbott Six Star Medal, but met on this journey, pushed their personal boundaries and continued to inspire every step of the way.From a serendipitous meeting in Berlin to unforgettable finishes in Tokyo, New York, Boston, London, and Chicago, Jade and Dom pull...2025-05-131h 01
Making A RunnerEP.109 | Carbohydrates and Endurance Performance. Understanding the optimal running fuel source with Coach, Sports Nutritionist and Elite Athlete - Annie Bothma.In this episode of Making A Runner, host Nic welcomes back Annie Bothma, a frequent guest with profound expertise in nutrition, especially in the context of running. Annie dives into the intricacies of carbohydrate consumption and its pivotal role in endurance sports. Having previously covered pre race Carbo-Loading strategies as a topic as well as general nutritional advice for runners today we 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...2025-03-261h 30
Making A RunnerEP. 108 | Understanding your sweat - a Key to Mastering Hydration for Ultramarathon Success ; with Coach and Fueling Expert, Andy Brodziak.In this conversation, Host Nic and Andy Brodziak delve into the critical aspects of hydration and sodium intake for ultra marathon runners. They discuss the importance of understanding individual sweat rates, the role of sodium in performance, and practical strategies for maintaining optimal hydration levels during training and races. The conversation emphasises the need for personalised hydration 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...2025-03-071h 07
Making A RunnerEP. 107 | Understanding Heat and Altitude training ; with Physiologist, Coach and Endurance Specialist - Dr. Philip Batterson.In todays conversation your host, Nic, chats to Dr. Philip Batterson, a Physiologist, Coach and Endurance specialist from Oregon, USA. Phil holds extensive knowledge in the field of exercise physiology and it's application when it comes to endurance sports. Today we chat in detail about heat and altitude training for endurance runners. We focus on: The science behind these methodologies of 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...2025-02-261h 10
Making A RunnerEP. 106 | The 'Down Run' Masterclass; A Comrades Training Roadmap with Coach Lindsey ParryIn this conversation, Nic chats to the official Comrades Coach, Lindsey Parry, as they look to unpack the essential preparations for runners gearing up for the upcoming 'Down Run' Comrades Marathon.We explore the different types of runners (from novice to sub elite), the importance of training habits, the risks of overtraining, and the significance of setting realistic goals. Lindsey emphasises the need for strength training, especially for novice runners, and provides insights on how to navigate the complexities of training for both the Two Oceans and Comrades Marathons.The discussion also highlights the mental...2025-02-121h 02
Making A RunnerEP. 105 | The Two Oceans Marathon Masterclass; with Sports Scientist and Coach, Devlin Eyden from Coach Parry.Like any good training program - the off-season is the key part of returning hungry and ready for more! This is the start of a the new year for us and we are planning for big things in 2025!
After a 6 week break 'Making A Runner' returns with a conversation surrounding one of the most beautiful and challenging races in the world - The Total Sports Two Oceans Marathon.
In this episode Nic chats to Devlin Eyden, a sports scientist, coach and endurance sports junkie who works as part of the team at Coach Parry. We...2025-02-051h 09
Making A RunnerEP. 103 | Return to Running Postpartum; Professional Triathlete and Dietitian , Mariella Sawyer, and her intuitive journey of self discovery a year on from the birth of her first child.Today, we have the privilege of hosting Mariella Sawyer, Professional Triathlete, Dietitian and new mother, days after she took the win at the Mossel Bay Ironman 70.3, to discuss her transformative journey of returning to competition a year postpartum.
Join hosts Nic and Leah in this episode of Making HER Runner, as they delve into Mariella's experiences balancing motherhood and her athletic 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...2024-11-2748 min
Making A RunnerEp. 101 | Pharmacological approaches to running-related pain and alternative solutions to pain management with Dr Martin Khoury.In today's episode Nic chats to one of our all time favourite deep dive guests, Dr Martin Khoury, as we shift our focus to understanding pharmacology and how it relates to managing running related pain.
We'll explore everything from the efficacy of analgesics and the placebo effect to the challenges and ethics of chronic pain management.
Whether you're curious about why a simple painkiller could 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...2024-11-131h 14
Making A Runner100 Episodes of Making Memories with your hosts; Nic , Davey and Leah.Tune into todays episode for a walk down memory lane as we reminisce over the last 100 episodes of Making a Runner spanning the last 2 and a half years.
We chat about some of our favourite guests, go into details and learning outcomes from episodes gone by and dive into how our own personal running journey has been influenced by what we have learned since April 2022.
Whether you are a die hard 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...2024-11-0658 min
Making A RunnerThe Cape Town Marathon Round UpIn this episode we welcome Davey back onto the pod as we catch up with how life as a parent is treating him whilst touching onto both Nic and Davey's training for the Cape Town Marathon.
We focus on:
providing our listeners with insights and tips on what to expect from the last 6 weeks of training
the route changes and what to expect come race day
providing race day strategy advice and how that relates to the type of training you should be doing right now
the 5km and 10km Peace Runs as...2024-09-0552 min
Making A RunnerS3|E26 - What You Can Learn From Your Feet; a masterclass in foot biomechanics with Podiatrist, Nelfrie KempIn this second part of our conversation Nic and Nelfrie Kemp go into the details of foot anatomy, biomechanics, common injuries and answer some of the questions from our listeners.
Nelfrie discusses the importance of everyday shoe wear, the complexity of foot biomechanics, and the significant impact it has on running mechanics. From addressing common foot problems to debunking the idea of quick fixes, this episode is packed with valuable information for every runner. So lace up your shoes and get ready to learn about the crucial role of foot mechanics in running.
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Making A RunnerS3|E25 - Pre Race Carbo-Loading 101; all you need to know with Sports Nutrition Expert, Annie BothmaIn this episode, Nic sits down with sports nutrition expert Annie Bothma to delve deep into the world of carb loading for runners. Together, they explore the essential role carbohydrates play in endurance exercise, tracing the history and evolution of carb loading as a strategy for athletes.
Topics Discussed:
Why Carb Loading Matters: Annie explains the significance of carbohydrates in delaying fatigue during endurance events, especially those lasting over 90 minutes.
The Evolution of Carb Loading: The discussion covers how carb loading techniques have changed over time, and why modern approaches differ from older...2024-08-211h 03
Making A RunnerS3|E22 - World Class Trail Racing in South Africa with Professional Trail Runner Admire MuzopambwaIn this conversation Hosts Nic and Davey chat to one of the best Ultra Trail Runners in the country right now - Admire Muzopambwa.
Coming from a road running background Adie discovered his ability on trail and has never looked back winning and podiuming at many of the country's biggest trail running events such as UTD, Karkloof, MUT and Skyrun to name a few. He is a part of the UTMB world series and hopes to be able to race in Chamonix in 2025 along with the World's top trail runners.
His CV speaks for itself...2024-07-311h 06
Making A RunnerS3|E18 - The Advice You Need For Comrades Race Week, with your Hosts, Nic & DaveyMaking it to the start of Comrades Marathon is as much an achievement as is completing the gruelling 85.9km journey from Durban to Pietermaritzburg. This episode is for those of you competing in this years version of the Comrades Marathon or those of you hoping to support on the road during the day. This episode is even for those of you watching from the comfort of your home and hoping to gain a little more insight onto race day. Who are we kidding, this episode is for everyone.... because The Ultimate Human Race is for everyone.2024-06-051h 15
Making A RunnerS3|E15 - Your Comrades Up Run Raceday Strategy and final preparation with Coach Lindsey ParryOverview: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...2024-05-151h 25
Making A RunnerS3|E11 - DEEP DIVE - The Balancing Act of Endurance Running with Dr Jordan Leppan"We have to learn to bend before we break,"...What started out as a finish line conversation after a particularly gruelling marathon (in one of Durban's finest displays of humidity), resulted in what you'll hear today. With those words, Jordy nudged us towards a reality that few are prepared to acknowledge, and ultimately forced the question to be asked: what are the limits of endurance? Today is 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...2024-04-0355 min
Making A RunnerS3|E10 - The TTOM Special Edition with Irvette van ZylReturning to the start line of The Total Sports Two Ocean Marathon this year we have Irvette van Zyl "aka The other South African in the ladies elite field", as Irvette jokingly recalls the 2022 race and how Gerda pipped her in the last 3km to take the win and break the course record. In today's conversation - our most candid and authentic one to date (our apologies for all of the audio blips) - we hear about the past two years of injuries, and challenges that she's faced in her fight back up to the top.2024-03-281h 01
Making A RunnerS3|E9 - DEEP DIVE - The Balancing Act of Endurance Running with Dr Jordan Leppan"We have to learn to bend before we break,"...What started out as a finish line conversation after a particularly gruelling marathon (in one of Durban's finest displays of humidity), resulted in what you'll hear today. With those words, Jordy nudged us towards a reality that few are prepared to acknowledge, and ultimately forced the question to be asked: what are the limits of endurance? Today is 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...2024-03-201h 09
Making A RunnerS3|E8 - The Shoe Doctor Will See You Now…with Nicholas Rupanga, 2:18 Marathoner and Running Shoe Expert Adviser.To take a quote directly from today's conversation, "Shoes shoes shoes shoes shoeees! And then you need to pick one?". How? And where do you even start? It comes as no surprise to you that the running shoe market is flooded with options and with the latest technological improvements; carbon plates, foam on foam on foam, stack height, heel drops and a plethora of specs to consider before you even 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...2024-03-1351 min
Making A RunnerS3|E7 - Get Your Speed Work On Track with Erin Groll, Co-Founder of Community Track ClubIn the Jan/Feb 2024 issue of the Runners World Magazine, Community Track Club was officially dubbed the 'Coolest Running Club in South Africa', which is quite the statement! As we've discussed many times on the pod in the past, the social running scene has swept the country by storm, but there is one club that puts on a show like no other. If you go in search of a 'diabolical workout' + vibezzzz and a GOOD TIME we must agree that CTC is indeed the place to be!Co-founded by today's guest, Erin Groll and S3|E5's...2024-03-061h 07
Making A RunnerS3|E6 - Watching from the sidelines; a catch up with your hosts as they too deal with setback.A little look into our lives lately if you will; in this episode we chat about: Davey’s move to the Western Cape.Nic and Davey’s experience at the Cape Peninsula Marathon; personal bests, race day strategies and the big bad thing…Davey broke another bone.Leah’s health journey with functional medicine and how that’s changed her relationship with running. Recovering from set backs.Lessons learnt from ‘negative experiences’ and taking time off. The road ahead.2024-02-2856 min
Making A RunnerS3|E5 - Why Runners Must Love Hills with Mike Obery, Founder and Captain of MustLoveHills Run Crew.In this conversation we chat to local running legend, coach and founder of MustLoveHills RunCrew, Michael Obery.Mikey has a larger-than-life infectious energy about him and a deep rooted sense of community which has been instrumental in helping him establish one of the coolest Cape Town-based run clubs to emerge from the 'social' running scene, which has swept the country by storm. Through his 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...2024-02-211h 05
Making A RunnerS3|E4 - Welcoming a New Era of The Comrades Marathon with Chief Jogger Ann AshworthName a road race to hail from the humble African continent that has stood the test of time, a world war and an international outbreak of disease? There is only but one ultra-marathon distance that since it's inception, has captured the hearts of fearless athletes and enthusiastic spectators alike, with its unfailing traditions and numbers that grow larger with each passing year, made up of people who have travelled from all corners or the globe to be immersed, if just for one day, in the magic that is The Comrades Marathon.You can imagine that such a...2024-02-0758 min
Making A RunnerS3|E3 - DEEP DIVE - Strength Training with Sport Scientist and Conditioning specialist , Ant Clark.You've heard it said time and time again, "runners should be doing strength training". We know you've heard it from us in just about every episode, but we've never given you an in-depth explanation for WHY and HOW, well not until now...Welcome to the official DEEP DIVE into Strength Training, a discussion topic long overdue and we couldn't think of a better guest to guide us through this 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...2024-01-311h 20
Making A RunnerS3|E2 - Survival of The Fittest with Hollywood Athletics Professional Runner, Nkosikhona Pitbull MhlakwanaWhen last did you ask yourself "why do I run"? Maybe it started as a way to lose a few kilo's or meet new people? Or maybe you find it to be the best way to clear your head and manage stress? Now consider for a moment that the reason you run had very little to do with what it does for you, personally, but rather enabled real change, access to resources and opportunity for your family, community or better yet an entire generation and those that follow...This is the reality of becoming a...2024-01-241h 11
Making A RunnerS3|E1 - Feet On The Streets: Social Running Redefined with 2:13 Marathoner, Adam LipschitzWhat happens when you find a bunch of lekker people who like to run fast and socialise over coffee or a cold one afterwards? You create a club centred around all of the above and take to the streets!In today's conversation we chat to founder of The Social Runners Club, Adam Lipschitz, who is setting the pace and redefining how we look at the stuffy old club model - the vest can stay though...Adam is a self confessed busy-body/businessman or as Davey puts it, "a bonafide hustler". Adams sharp wit and know...2024-01-171h 05
Making A RunnerS2|E33 - MHR - Menopause & Running with Sport Scientist, Shona HendricksLet's face it, menopause and menopausal women more specifically, don't have the greatest reputation. Hot, sweaty, grumpy and sometimes "hysteric women", is the first and sometimes the only thing that people know or associate with menopause.This is quite alarming because menopause is as unavoidable as puberty, it is the second drastic hormonal shift that every woman (who has the privilege of aging) will experience at some point in her later adult years, starting typically from mid-40ies - early 50ies. However, if more people saw and understood menopause for what it is, we'd understand...2023-12-201h 09
Making A RunnerS2|E32 - 2023 Wrapped: a catch up with your hosts.It's been a while since we had a good old chin wag. This episode is reminiscent of Making a Runners' early days with all of the Nic and Davey banter that you've come to know and love. The conversation covers all of 2023's highlights and forecasts to where MAR is headed in the future. Enjoy the lighter side (wink wink) with this episode.2023-12-1333 min
Making A RunnerS2|E31 - DEEP DIVE - Part 2: Breathing for Runners with Dr Lawrence van LingenBreathing - a fundamental, automated process that we don't give much thought to until we decide to wade back into the waters of fitness after a period of inactivity or attempt a maximal effort, then we are suddenly reminded by burning lungs and constricted chest. This sensation tends to get the better of us and makes it hard to proceed - let's face it, it feels kak, especially for newbie runners. We're told it gets easier or do we just get better? In this episode we take a deep dive into breathing and the multifaceted ways that...2023-12-0656 min
Making A RunnerS2|30 - DEEP DIVE - Part 1: Breathing for Runners with Lawrence van LingenBreathing - a fundamental, automated process that we don't give much thought to until we decide to wade back into the waters of fitness after a period of inactivity or attempt a maximal effort, then we are suddenly reminded by burning lungs and constricted chest. This sensation tends to get the better of us and makes it hard to proceed - let's face it, it feels kak, especially for newbie runners. We're told it gets easier or do we just get better? In this episode we take a deep dive into breathing and the multifaceted ways that...2023-11-291h 17
Making A RunnerS2|E29 - Comrades Unlocked: A Roadmap to the Ultimate Human Race with Coach ParryIf you've clicked on this episode, you're clearly Comrades curious, a dangerous thing to be because the likelihood of you entering after listening is very high, if not a guarantee.In today's conversation Coach Lindsey Parry, aka. Coach Parry. aka. The Comrades Coach, lays out a road map to running the Comrades Marathon that we believe anyone can reliably follow to reach the ultimate destination, the Comrades finish line!Boasting a running CV that spans over 40 years, Coach Parry has learnt a thing or two along the way, he goes into great detail about sharing...2023-11-221h 15
Making A RunnerS2|E28 - DEEP DIVE - Understanding Lower Leg Injuries: Biomechanics, Training, and Personalised Approaches with Chiropractor and Pain Specialist, Martin KhouryWelcome to a brand new segment of MAR! As the name suggest, in this episode we take deeper look at the lower leg; what job it does to perform the action of running, why it gets injured and how to navigate pain.We couldn't have chosen a better guest to help us unpack the subject. Martin is one of the best health care professionals of our time, his inquisitive nature and steadfast pursuit for answers in solving the puzzles of problems that people present with make for an excellent combination. Not only is he mega-smart, he also...2023-11-151h 04
Making A RunnerS2|E27 - Making a Trail Running Icon with Ryan SandesRyan Sandes is for South African Trail Running like Siya Kolisi is for South African Rugby: an icon whos name will stand the test of time, not only for the incredible results and personal success that he has achieved but for the lasting and transformative impact that he has had on the sport as a whole.16 years ago a young Ryan Sandes, who was completing his honours degree at the time, signed up to 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...2023-11-081h 26
Making A RunnerS2|E26 - MHR - What we learn on the bad runs and why they matter with Andriana Cronje, co-founder of Burnt Studios.Every runner who's been at it for a few weeks or more will know the magical feeling of "getting better at it". Running feels like hard work at first, but once you get into a groove, start building fitness and stamina, you soon find yourself reaching for more; more mileage and better times. In this episode of Making HER Runner we're talking to her, who is maybe a little afraid to push the boundaries on what's possible. Our guest today, Andriana Cronje, aka Andy, helps us approach fear and failure head on by reminding us...2023-11-011h 06
Making A RunnerS2|E25 - Keep it Simple: Practical Advice to Improve your Running with Professional Athlete, Carla Molinaro.Often times as much as we'd like to, "normal runners" just can't relate to the well-meaning advice given by professional and elite athletes. That's why this episode with Carla Molinaro is such a refreshing one.Carla is a highly decorated professional runner, having placed 3rd in both TTOM and Comrades Marathon earlier this year, plus she's been selected to represent Great Britain in the upcoming 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...2023-10-251h 07
Making A RunnerSCTM | E3 - Anybody Can Run a Marathon with Adidas Running Captain, Jody Taylor.In this finale episode of The Sanlam Cape Town Limited Series, we chat to Durban Adidas Runners Captain, Jody Taylor and it couldn't have been a more fitting way to wrap up the build up to this big day...During our conversation we were reminded of the simple reasons that we love running; the friendships, the community, the coffee and the viiiibes!But this is more than a chin wag and a bit of friendly banter, more importantly, Jodie reminds us that together we can conquer any goal and any distance.Our conversation...2023-10-1145 min
Making A RunnerS2|E24 - Dominate Any Distance with 2 x Olympian & 5 x NCAA Champion turned Marathoner, Dominique ScottIn this episode we're joined by an exceptionally talented runner, Dom Scott. With her impressive resume that includes: multiple NCAA championships, representing South Africa at two Olympics, and participating in the world major marathons elite field, Dom's journey as a professional athlete is nothing short of inspiring.We take a deep dive into the challenges and sacrifices Dom has faced in her running career, from the "pressure to perform on a single day" to the emotional toll it can take. Dom candidly discusses the reality of professional running, shedding light on its not-so-glamorous aspects that...2023-10-041h 01
Making A RunnerSCTM | E2 - The Trail Edition with Kane ReillyGear up for the ultimate weekend festival of Trail Running at the Sanlam Cape Town Marathon!In this episode we chat to trail legend and defending title holder of the Trail Marathon, Kane Reilly, to provide you with all you need to know to tackle the 46km, 22km, or 11km routes. Kane has conquered some of the most challenging trails around the world. In this episode we take an inside look at some of those adventures from Mt. Blanc to World Trail Champs plus Otter Trail which keeps him coming back for the elusive "W".2023-09-2739 min
Making A RunnerS2|E23 - Running Out Your Retirement Years with Abbotts World Marathon Majors Medal Holder, Harry Botha.They say that once you retire it's important to find hobbies that will keep you busy, challenge you both mentally and physically and ones that will keep you involved in your community. Now, marathon running may not be the popular choice but it certainly ticks all of those boxes and then some...When Harry Botha joined his local running club at 66, having retired to the coast and eager to get 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...2023-09-201h 15
Making A RunnerSCTM | E1 - An Introduction to The Sanlam Cape Town MarathonThis episode kicks of our latest limited series covering The Sanlam Cape Town Marathon. We unpack training, preparation and race day strategies from 3 different perspectives: The marathon newbieThe personal best hopefuland the injured athlete...Coming up within the limited series: What's up with all the Abbott's Marathon Majors stuff?A discussion about the trail running festival with some big names in trail...Route profile and your race strategy.Fuelling for a marathon.Mental preparation to see you through 42.2kmSubscribe to the MAR weekly* newsletter and receive bonus content, tips, workouts...2023-09-1343 min
Making A RunnerS2|E22 - Work, Run, Thrive: The Winning Formula for Work/Run Balance with Kyla JacobsOften when speaking to elite athletes, it's hard for us average Joe's to relate, but here's someone who not only gets it but is leading the race in both her running and professional career too.In this episode of MAR we chat to Kyla Jacobs, an elite athlete specialising in the middle distances (5000m, 10km), who is set to represent SA in the World 5km Road Championships later this year. You'd think that by representing her country she'd be a full-time athlete whose schedule looks like: train, eat, rest & repeat right? Think again, Kyla's winning...2023-09-0656 min
Making A RunnerS2|E21 - Running & Your Hormones + Injuries in Female Athletes, with Julie Rawdon.This weeks episode of Making HER Runner is a follow up on last weeks conversation with Julie, where we take a deep dive into training, hormones. and stress for the female runner.In our conversation we cover: major lifetime hormonal changes including: menopause, our perimenopausal years and an overview of running and pregnancy."Oestrogen is where it's at!" says Julie." A look into oestrogen and the 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...2023-08-301h 06
Making A RunnerS2|E20 - Pain, Persistence and Progress: Strategies for Dealing with Running Injuries with Physiotherapist, Julie Rawdon.Running injuries are inevitable, that's the unfortunate reality of taking running seriously, setting and working towards goals. There are going to be set-backs and there are going to be periods of dis-ease but they don't have to knock you back to square one.In this conversation with physiotherapist, Julie Rawdon, who has a special interest in biomechanics, we take a look at running injuries from a 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...2023-08-231h 13
Making A RunnerS2|E19 - MHR - Running & Your Menstrual Cycle: The Good, The Bad & The Beautiful with Emma Pallant-BrowneIf you have ever struggled to stick to a training plan because of your period, this episode is for you!It's true what they say "women can do anything that men can do; while bleeding too", nothing epitomises that statement more than the viral photograph of Emma Pallant-Browne, captured during the run leg of a Triathlon with period blood visible on her Trisuit.Of course she could've selected another photograph to share or even cropped out the "incriminating" area, but why would she when "its a natural and beautiful thing?". In this episode...2023-08-161h 04
Making A RunnerS2|E18 - The Journey to Pro: a look into Adrian Wildschutt's rise to professional status.Meet Adrian Wildschutt, the name that's redefining the landscape of South African running! At just 25, he's not just the future; he's making his mark RIGHT NOW. 🥇🔥Adrian grew up in Ceres, Western Cape, SA and set sails for the US soon after completing his schooling. The hard-working, academically focused talent, received a bursary to Coastal Carolina University to train under Zola Budd while 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 N...2023-08-091h 01
Making A RunnerS2|E17 - MHR - Fuelling Her Run with Dietician and Triathlete, Mariella Sawyer.On this episode of Making HER Runner we chat to Dietician and competitive Triathlete, Mariella Sawyer and explore the basics of fuelling the female runner.It's not atypical for women to have complex relationships with food and when many women's first experience with running is for weight-loss, it can seem impossible to fuel and achieve your goals simultaneously.In this "real-talk" style conversation, we touch on the most common struggles that women encounter. We discuss: female physiology and hormonesstigmas, the danger of training for aesthetics only and the female athlete triadfood groups...2023-08-021h 04
Making A RunnerS2|E16 - Unleashing "The Unknown Dutchman": How Piet Wiersma stunned the South African Running World with his iconic Novice Comrades Podium FinishOn the 11th of June 2023 the annual Comrades Marathon, South Africa's oldest ultra-endurance event, was stunned by a performance for the ages by an unknown Dutch runner - Piet Wiersma.The 25-year-old racing his Novice Comrades, as an unsponsored athlete, completed the 88km race in a staggering time of 5 hours and 14 minutes (over 4 minutes faster than the previous record) in what was an iconic battle for the win between himself, raining 'down-run' champion and race day favourite, Tete Dijana, and previous winner Edward Mothibi. The Unknown Dutchman finished in an agonising second place as he...2023-07-261h 10
Making A RunnerS2|E15 - Making HER Runner: Unlocking Her Athlete with new co-host, Leah AcamporaWelcome to a brand new segment of Making a Runner where we shine the light on the female running experience. For these episodes of Making HER Runner (MHR) we call our producer, Leah Acampora (@hello_leahg), into studio for a Woman’s perspective and together with coaches, athletes, health professionals and subject matter experts, we tackle the unique challenges that women face along their running journeys.From navigating running during pregnancy and postpartum to learning how to train in harmony with the menstrual cycle, the subjects of these discussions aim to help women connect with th...2023-07-1950 min
Making A RunnerS2|E14 - Running with Diabetes: Challenging Stigmas & Conquering Ultra Distances with Jono Le RouxOn this episode of Making A Runner, we take a look into the experience of a person LIVING with Diabetes & choosing to run!When Jono Le Roux was (surprisingly) diagnosed with Type 1 Diabetes at age 27, it prompted him to challenge the stigmas generally associated with this community. Whereas most people may be stricken with fear and choose to go about life more conservatively, Jono was determined that he would not allow Diabetes to dictate his life's decisions.At the time Jono was already a committed runner but now facing a host of new challenges including...2023-07-121h 07
Making A RunnerBONUS EPISODE | From World Records to World Vision: Mike Wardian's Adventure-Filled Running Story.On this episode of MAR we chat to Mike Wardian and take a brief look into his adventure-filled running journey (thus far).As for running, the man is a "Jack-of-all-trades" and even a master of some, holding numerous former records including: US championship titles in the 50km and 100km distance, fastest marathon run on a treadmill, and fastest marathon completed in an Elvis Presley costume. He is also well-known for participating in a vast number of events that may be deemed "crazy" or even "impossible" such as the time in 2017 where he completed 7 marathons in 7 days on 7...2023-07-0538 min
Making A RunnerS2|E13 - The Running "F-word": Fatigue, a Masterclass in Recovery with Sports Scientist, Anthony Clark.In this episode of Making A Runner, we dive into the complex world of fatigue & recovery. Our guest, Ant Clark, a Sports Scientist currently completing his PhD studies in fatigue, shares insights into the key principles of training, emphasising the important balance that needs to be maintained between stressing the body and recovering optimally in the pursuit of fitness and performance 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...2023-06-281h 11
Making A RunnerComrades Limited Series | The Expo Edition - Running Beyond Borders, Your Journey to The Ultimate Human Race.This episode of Making a Runner is one for the people by the people; we take a special look into the Comrades Marathon Expo and gain insights from the conversations had with various runners ranging from elite-level to every day enthusiasts, from the Green Numbered Comrades Veterans, who describe it as a 'drug' that hooks you for life, to the brave novices who admit to feeling nervous and excited about taking on the Ultimate Human Race for the first time.The voices you'll hear are a combination of the best South African accents plus those of people...2023-06-2135 min
Making A RunnerS2|12 - Exploring the Depths of Endurance: Michael Baker's Solo Adventure of the Drakensberg Grand Traverse.In this episode, we dive into the extraordinary journey of Michael Baker on the Drakensberg Grand Traverse (DGT). Michael, a runner, adventurer, and coach, shares his background and how he found his purpose in endurance sports. We explore his love for trail running, the allure of pushing boundaries, and the mental and physical challenges he embraces.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...2023-06-141h 08
Making A RunnerComrades Limited Series | Episode 4 - Win YOUR Race with Comrades Champion, Gerda SteynIf you're going to be taking Comrades Marathon race-day advice from anyone, Gerda Steyn's advice comes with winning odds!Our guest today requires no introduction, but in case you've missed her epic rise to running stardom, Gerda Steyn is the 2019 Comrades Marathon up-run Ladies Winner - the race where she broke the ladies course record and became the first woman in history to run under 6 hours in a finish time of 5:58:53. She also recently conquered the down run in 2023, breaking the long standing Frith Van den Merve down run record in a impressive time of 5:44:54....2023-06-0742 min
Making A RunnerS2|E11 - Making a Running Influencer with Geoffrey Crow @lets_run_fasterWe're all familiar with the old adage "life begins at 40", but no one is a better example of this than Geoffrey Crow, better known on Instagram as @lets_run_faster. Going into his 40's Geoffrey made a promise to himself that he'd enter the next decade of his life as the fittest & best version of himself. Having always had a fondness for running he decided to go "all-in" with his training and started documenting the process on Instagram - he couldn't have predicted that just little more than a year later he'd break major barriers in both...2023-05-311h 15
Making A RunnerComrades Limited Series | Episode 3 - Growing Gold-Medalists from Grassroots with Maxed Elite Team Manager Martin NgwenyaIt takes more than pure talent to make a Comrades Gold Medalist.Going on almost 30 years now, the Maxed Elite Team (first established as the Mr Price Sport Running Club in 1995) has become synonymous with winning Gold Medals at the Comrades Marathon - a title reserved for the top 10 male & female finishers each year. But how are these athletes afforded the opportunity to train, race and make a living from their passion?In this episode we hear from the Maxed Elite Team Manager, Martin Ngwenya, a former athlete of the club himself. He...2023-05-2443 min
Making A RunnerS2|E10 - Celebrating a Lifetime of Running with 'The Mayor of Running', Bart Yasso.If you ever imagined a life travelling the world, then running may be the way to make it happen - or at least that's how it happened for retired Chief Running Officer of RunnersWorld Magazine, Mr Bart Yasso.He is one of few people to have run a marathon on every continent. He has racked up an impressive amount of kilometres, or miles we should say, and played a fundamental role in the running 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...2023-05-171h 05
Making A RunnerComrades Limited Series | Episode 2 - How to Run the Comrades Marathon with Coach Lindsey Parry“How do I train for the Comrades Marathon?”This must be one of the most commonly Google searched questions about the Ultimate Human Race, second to, “how do I run the Comrades Marathon/Race Day Tips?”. All of which will be covered in this episode with the official Comrades Marathon Coach himself, Lindsey Parry. From everything you know you need to know to the bits in between that are only gained from the pain of experience; Coach Parry covers it all.If there’s one thing you do before the Comrades Marathon, li...2023-05-1057 min
Making A RunnerS2|E9 - The Gear that Made a Runner, in conversation with BURNT STUDIOS co-founder, Andriana Cronje.In this episode of Making a Runner, we sit down with the co-founder of BURNT STUDIOS, Andriana Cronje, a passionate runner with a knack for giving South Africans what they want - performance gear that’s Made to Move! The beginning of Andy’s running journey is not unlike many other runners, a desire to get fit and healthy saw her taking her first 2km jog along the beachfront but it was the FEELING of running her first race that kept her coming back for more! By immersing herself in this new-found love for both runnin...2023-05-031h 03
Making A RunnerComrades Limited Series | Episode 1 - An Introduction to The Ultimate Human Race with Race Day Commentator, Cuan Walker.The legendary Comrades Marathon is back for the 96th edition, yes still in Durbs and yes, still 90km but this time we get to help you prepare for it! In this first episode of the Comrades Marathon Limited Series, we speak to the familiar SuperSports commentary voice of the Ultimate Human Race, Cuan Walker, and it would seem that he was born for the job…Cuan shares stories of how his name became synonymous with South African running and more specifically, the Ultra Marathon that stole his heart and had him bunking school to be a p...2023-04-2641 min
Making A RunnerS2|E8 - Running for Weight Loss & the Dangers of Under-fuelling with Dave WatkeysDave Watkeys is an online transformation coach who has helped 100’s of clients navigate one of the most frustrating and common human challenges - weight loss.As we’ve come to understand from our experience, many people start running to lose weight - it’s an excellent way to burn calories!Unfortunately though, many people face similar problems in this pursuit, which can mostly be attributed to the complex balance of consuming enough food to fuel for the work required while still trying to maintain a calorie deficit - the result? Over-training and injuries. Sound famili...2023-04-191h 09
Making A RunnerTTOM Limited Series | Episode 6 - Ace your Race with Irvette van ZylIn this finale of the Totalsports Two Oceans Marathon, well-known South African Elite Athlete, Irvette van Zyl, helps you put the final steps in place for your TTOM race day.Having run and won the 21km 3 times & having placed 2nd in the 2022 56km race (you’ll remember the crushing moment that she lost the lead to Gerda Styen 3km before the finish) Irvette is more than fit to be giving advice on racing/running Africa’s largest ultra-marathon!Good luck to everyone participating, enjoy!2023-04-1230 min
Making A RunnerS2|E7 - Get Your Head in the Game with Sports Psychologist, Dr. Kirsten van HeerdenAs athletes we’re often told to “just believe”, or to “be confident”, to “relax & focus” but few people ever learn the skills required to execute these seemingly simple tasks.A massive element of running (especially marathon & ultra-distance running) is mental - in fact most people will tell you that up to 90% of it is all in your head. But how much time do we spend training our minds vs training our legs? Kirsten van Heerden is a Clinical Psychologist by qualification and leading Sports Psychologist by daily practice, working with some of South Africa’s most talented a...2023-04-051h 15
Making A RunnerTTOM Limited Series | Episode 5 - Get your head in the game, train your mind for race day.“Running a marathon is a physical challenge but I believe that running an ultra marathon is a mental challenge”, says Nic. Having run 3 x Comrades Marathons and 1 x TTOM 56km between the two of them, Nic and Davey talk you through the mental preparation for race day.From their limited personal experience with ultra distance running, they help you conceptualise and form strategies for the 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 a...2023-03-2936 min
Making A RunnerS2|E6 - Never Back Down, The Underdog Story behind the 2023 SA Marathon Champion, Annie Bothma.It’s not about the size of the dog in the fight but the size of fight in the dog. This phrase was proven true when Annie Bothma raced her way to her first official marathon victory and SA Marathon Champion title at the Durban International Marathon. At the time of recording this episode, Annie was 3 days out from this event.To understand what this victory means to Annie you need to understand the amount of fights she’s fought and those she keep fighting.Annie’s running story is truly a remarkable one. In...2023-03-231h 04
Making A RunnerTTOM Limited Series | Episode 4 - Plan your Race and Race your Plan with 32 times TTOM finisher, Barry Holland.If there’s anyone that you should take advice from on running the Totalsports Two Oceans Marathon, it’s from Barry Holland, who has run the 56km ultra-marathon a whopping 32 times. You may recognise the name, Barry Holland, from one of our post popular episodes to date - The Comrades Marathon Special (which he has run 48 times, consecutively!).He is quite clearly well versed in ultra-distance 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 gi...2023-03-1532 min
Making A RunnerS2|E5 - Unlock Your Best Running Potential with Nick BesterWhat do you get when you add talent + burning passion + continuous hard work, you get just a little Bester every time you show up to the start line.South African Marathon Runner, Nick Bester, holds a personal best marathon time of 2:20 and he considers himself a social runner, crazy right?!He ran his debut marathon 9 years ago in a finish time of 3:17 and since then has taken the running world by storm! With an improvement like that, it is clear to see that Nick is capable of unlocking incredible potential and he hasn’t...2023-03-081h 08
Making A RunnerTTOM Limited Series | Episode 3 - Fuelling for the Totalsports Two Oceans Marathon with Professional Athlete and Sports Nutritionist, Annie Bothma.Nutrition is an often overlooked yet essential component to your success in any run or race, so we cannot stress the importance of it enough when it comes to an ultra distance endurance event like the TTOM! In this episode, professional long distance runner, sports nutritionist and running coach, Annie Bothma, gives us the run down on everything you need to know about nutrition and hydration specifically for the Totalsports Two Oceans Marathon. Her advice comes from real life experience and that’s why it’s so relatable and easy to apply! If you wan...2023-03-0138 min
Making A RunnerS2|E4 - Controversial Training Methods with local talent Matt Walsh.Matt Walsh aka. @Walshingtin on Instagram, is and isn’t your every day runner. Like many of us he started running to shed a few kilograms, but what he discovered was a surprising amount of talent. What sets Matt apart from other runners is his mindset and eagerness to learn. As you’ll hear in this episode, he has done the time both on the road and in his research, to understand exactly what he needs to do to perform at the top of his game.Although some of his methods may seem controversial, they are u...2023-02-221h 03
Making A RunnerTTOM Limited Series | Episode 2 - Everything you need to know about training for the TTOM.Tackling the TTOM is a bucket list event for 1000’s of runners world wide. In fact 29000 participants are expected to hit the streets of Cape Town for the 2023 weekend running festival.But how do you know if you’re ready for an ultra marathon? And surely you’ve heard of the dreaded climb up Constantianek straight after Champan’s Peak?In this episode Nic and Davey get into the specifics of training for the TTOM, they cover:The different phases of a training plan.How to ensure your training is “specific” to the race.The theory o...2023-02-1543 min
Making A RunnerS2|E3 - Running Nutrition 101 with dietician & professional triathlete, Mariella Sawyer.Runners are notoriously poor when it comes to adopting nutrition strategies during training and races with most of us leaving these decisions to last minute chance.As we move into a space where professional advice is no longer reserved for elite athletes, every day runners are benefiting from adopting nutrition strategies for their running goals - this is no easy task though.That’s why we sat down with dietician and pro triathlete Mariella Sawyer to give you a 101 crash course on running nutrition.In this episode we cover: eating vs...2023-02-0855 min
Making A RunnerTTOM Limited Series | Episode 1 - The Gold Standard of Racing with Race Manager Hilton KearnsWhat started as a training run for the mighty Comrades Marathon in 1970 with a mere 26 participants now holds the title of an IAU Gold Label Status Race, also known as Africa’s largest race and the world’s most beautiful race - The Totalsports Two Oceans Marathon.In this first episode of the limited series we speak to TTOM Race Manager, Hilton Kearns, who expects 29 000 participants (cumulatively) to line up at the start of the 56km and 21km races in April.What goes into organising an event of this magnitude? And what does the Gold Labe...2023-02-0132 min
Making A RunnerS2|E2 - What you can learn from how the pro’s train with Irvette van Zyl.Irevette van Zyl makes being a professional athlete look easy, but behind the fierce “race face” is a lifetime of passion and perseverance. Of course she has been gifted with the kind of talent that most of can only dream of but the road to success has had a few bumps along the way. In this episode we take a glance into the world of a professional athlete, world record holder and Olympian; over and above those title, she also holds those of mother, wife and primary school athletics coach. Staying on top of her game i...2023-01-2552 min
Making A RunnerTTOM Limited Series | IntroIf you are running the 2023 Total Sports Two Oceans Marathon, 56km or 21km, this is the series you’ve been looking for.The 6 episode limited series aims to help you prepare for the start line, covering all you need to know form route breakdown to nutrition strategies. PLUS 1 episode specially dedicated to answering your questions (get in touch info@makingarunner.com).Jam packed with the usual Nic and Davey Banter that you’ve come to know and love, featuring some exciting guests to weigh in and give you the confidence you need to smash race day!2023-01-1816 min
Making A RunnerS2|E1 - Start the year on the right foot with Physiotherapist Julie RawdonAfter a break, it can be daunting to lace up and hit the road again. In this episode, Julie Rawdon, a physiotherapist and speedy marathon runner, helps us take it back to basics.Through her experience and expertise she helps remove the fear of making common mistakes and reassures us that human nature will get the better of us all, at some point in time, but we can allow our running to ebb and flow through the season of our lives.We talk about resistance to change, the importance of collaborating with your...2023-01-111h 02
Making A RunnerS1|E20 - Death defying running with Bradley McNeilIn 2022 Brad McNeil realised a life long dream, he ran the Comrades Marathon (the ultimate human race) in the same year he was meant to die. He's been living with autoimmune disease since the second grade, battling years worth of pain, uncertainty and embarrassment in trying to lead a normal life. In 2018 he received a terminal diagnosis, or as he would see it, a blessing of foresight that allows him to live life to the fullest and act as a force for change through his work with the organ donor foundation.His story...2022-12-2859 min
Making A RunnerS1|E19 - Running Adventures with Andrew Erasmus and Jordan LeppanSome prefer road running while others head for the trails, and then there’s the runners that seek out the path less travelled; exploring the furthest corners of the globe, covering 100’s of kilometre, on foot, for hours on end.Salomon athlete, Andrew Erasmus, is a competition trail runner and Jordi, a Sports Doctor with an impressive set of endurance genetics. They share an insatiable love for running and the outdoors.This episode is a journey through some of Africa’s wildest running - from well known trail races to first of it’s kind adventur2022-12-141h 03
Making A RunnerS1|E18 - Making a New Runner with the StartlinersThe Startliners began when Matt, a Biokineticist, and Britt, an everyday girl that loves running, noticed that there was nothing in the market that allowed new runners to learn in a safe and guided environment, alongside other newbies. Three years later, they have helped 100’s of people take their first steps with their couch to 10km program.This episode covers the common barriers to entry and continuing, the avoidable mistakes we all make and the advice we all wish we knew starting out. A great listen for new runners and old dogs that wa...2022-11-301h 00
Making A RunnerS1|E17 - Making a Trail Running Legend with Linda DokeLinda has been a majorly successful ultra-distance trail runner since before trail running was even a"big thing". She's run (and won) all over the globe and although she’s currently making her way back from injury, she’s nowhere near done.She has lived her passion for running through her years spent on the trails (and road), her work as a journalist and now, through the athletes she coaches.This episode is rich in experience, insight and inspiration.2022-11-161h 07
Making A RunnerS1|E16 - Understanding pain with Dr. Martin KhouryMartin is a chiropractor by profession but a critical thinker by nature, his greatest gift as a practitioner (and human being) is his ability to ask the questions that no one else is asking.He has a special interest in “pain” and pain management, which he has studied at length. This episode provides deep insight into how pain is perceived by the human brain; we discuss chronic pain as a condition, pain specific to running and how Martin finally overcame his own challenges with pain and completed the comrades marathon in 2019.2022-11-021h 24
Making A RunnerS1|E15 - “I didn’t lose a toenail but I almost lost my life” with Training TinaWhat started as a weight loss journey led to a relentless passion for health and fitness. Lauren went from running Park Run’s to running the Comrades Marathon within a year and became an Iron Man World Champion contender.In this episode the 28 year ASICS Front Runner and school teacher talks about overcoming societal pressures, limiting self beliefs and how she’s used her story to guide and inspire not only her students but anyone who is too afraid to start.Lauren’s journey was almost brought to an abrupt halt when she suffere...2022-10-191h 04
Making A RunnerS1|E14 - Making an Olympic 400m athlete with Zakithi NeneZak is a 24 year old South African rising star who made his Olympic debut at the 2020 Tokyo Olympics.In this episode we gain insight into the lives of professional athletes and an understanding of the different mental and physical demands of sprinting vs long distance running.As a young talent, Zak has faced his fair share of challenges including the covid 19 pandemic and making a name for himself in a country where the road to success for our athletes is a rocky one, to say the least.2022-10-0558 min
Making A RunnerS1|E13 - The Science of Running with Sport Scientist, Ant ClarkSince the running boom of the 70’s, there have been major scientific advancements that have helped forge some of the worlds greatest athletes.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’...2022-09-211h 16
Making A RunnerS1|E12 - Making a Comrades Gold Medalist with Jenna ChalenorJenna Challenor stole the hearts of 1000’s when she crawled her way to a Comrades 4th place victory, yes 4th - why is this such a remarkable feat you may ask? Because of the broad smile that she wore across her face from start to finish.A year prior to lining up at the start of the 2022 Comrades Marathon, Jenna was clawing her way back from long-COVID. An experience that she feared may have brought a premature end to her professional athletic career. Beneath the iron-clad determination and perfectly poised exterior is a marvellous woman wh...2022-09-071h 12
Making A RunnerS1|E11 - The Comrades Marathon Special Edition.Your go-to source to get pumped up for the Comrades Marathon (whether you’re running this year or plan on tackling the beast in the future).Jam packed with inspiration, advice and special guest speakers with words of wisdom and encouragement including: Barry Holland (47 x Comrades Veteran) from episode 8; Prodigal Khumalo (2 x Comrades Gold Medalist) from episode 6 and our MVP novice, Sean Clarke aka. Gammie On The Go from episode 3. Laced with the Nic and Davey banter that you’ve come to know and love.2022-08-241h 08
Making A RunnerS1|E10 - Making a Trail Running Amputee with Turbo TravTravis Warwick-Olivier is a self-described madman, an all-or-nothing character who had his leg amputated below the knee after a motocross accident (he competed semi-professionally).True to form, 6 months post-amputation he traded his riding boots for trail shoes and a blade where he lined up at the start of the Karkloof 50 miler. A year post-amputation he stood at the start-line of one of South Africa's most gruelling Ultra Distance events, the UTD 100 miler.This is a tale of one man's mission to defy all odds. Through his success Travis has been able to assist...2022-08-171h 19
Making A RunnerS1|E9 - Making a Runner against all odds with LIV 2 RUNLindi (founder of LIV2RUN), Coach Beckham & Coach Sinovuyo aka. “The Bullet” are paving the road to a better future for 100’s of children by using running as a vehicle for change and “common unity”. All 3 of them are passionate & talented runners who have decided their life’s work to passing on their gifts. They live & work at the LIV Village & surrounds. LIV village is a dedicated place of safety that cares for orphaned, abused & vulnerable children. They provide home in the form of cluster foster care, education with a school established on site & access to extra mural activi...2022-08-141h 05
Making A RunnerS1|E8 - Making a Comrades Marathon Legend with Record Holder Barry HollandSome intro’s are better left to the pro’s - so we’ll hand over to 9 x Comrades Marathon Winner, Bruce Fordyce, to tell you more about what you can expect to learn from Barry Holland. “Barry’s greatest achievements have not been his own. Literally dozens of runners have achieved their own goals and dreams in running because of the firm and guiding hand of Barry Holland. It is as a coach, mentor and amateur running psychologist that Barry has made his greatest contribution; it is for his caring attitude that he is best known in the Sou...2022-08-141h 19
Making A RunnerS1|E7 - Making a Runner from the Feet Up with Podiatrist Nelfrie KempNelfrie is a podiatrist, not a foot doctor but a health professional that specialises in the form & function of the feet. Her passion lies in biomechanics, ie. how you move. We typically pay very little attention to our feet when it comes to training & conditioning, but it is our feet that make contact with the ground and determine what happens next as we move up the kinetic chain. You can imagine that the shoes we choose to run in have a massive impact on our success and injury incidence. But what about our everyday shoe...2022-08-141h 04
Making A RunnerS1|E6 - Making an Ultra Distance Champion with Prodigal KhumaloProdigal Khumalo is a 2 x Comrades Marathon Gold Medalist, turned competitive trail runner, who won the UTCT 100km on his first attempt at trail racing. But Prodigal is so much more than the sum of his accomplishments - he is a humble athlete, dedicated mentor & founder of the Orcas Academy. This episode is jam-packed with wisdom & insights into his life’s work. Listen & be inspired, this is an episode with HEART.If you enjoyed the show, don't forget to give us a rating and follow our journey on Instagram @makingarunner or visit www.makingarunner.com an...2022-08-1453 min
Making A RunnerS1|E5 - Catching up with your HostsThere are many ways to make a runner, and with technology being what it is today, you have tons of information on the subject of running readily available at your finger tips. However, running is different for everyone and therefore every runner will respond differently to different training approaches - and then there are the universal truths that apply to everyone, like, “for every action there is an equal and opposite reaction.” Listen as Nic and Davey catch up - from Comrades training progress, to tips on the best way to improve your running (without nece...2022-08-141h 06
Making A RunnerS1|E4 - From Ruin to Running, Making a Sober Runner with Jo KepplerJo Keppler is a professional Ultra-distance Trail Runner with an astounding story. After battling with addiction and bulimia for most of her life, Jo’s story is one of triumph in the face of near-death. Listen and follow her journey of ruin to local running legend who has transformed her struggle into purpose and continues to inspire and serve her community.If you enjoyed the show, don't forget to give us a rating and follow our journey on Instagram @makingarunner or visit www.makingarunner.com and hit subscribe.This episode was brought to yo...2022-08-141h 08
Making A RunnerS1|E3 - Gammie On The Go - Making a Runner with a DisabilityRunning the Comrades Marathon is a lifetime achievement many dream of, but few achieve. It’s a grueling process that requires unwavering commitment and an above average pain threshold, both of which Sean Clarke has in excess. He also has a leg that doesn’t function from the knee down. Every step is painful and without the right equipment Sean can barely walk afterwards. Why endure this madness? How is it even possible? Listen and be inspired by Sean’s story of overcoming disability with the power of positive intention.If you enjoyed the show, don't...2022-08-1457 min
Making A RunnerS1|E2 - Making an Olympic Athlete with Neheng Khatala & Coach Andrew Booyens“The love of running that you social runners speak of doesn’t exist...it’s a job”, says Olympic Coach Andrew Booyens. Neheng Khatala is a Lesotho born athlete from humble beginnings, when her fathers battle with cancer left her with no other option but to abandon her schooling and enter the South African job market, running became her solace and eventually what secured her future. Listen and find out how Olympic runners are made and why you could be over complicating the art of training.If you enjoyed the show, don't forget to give...2022-08-141h 04
Making A RunnerS1|E1 - Meet your Hosts: Nic and DaveyIf you love running and, we mean LOVE, then you’ve come to the right place. In this first episode of Making a Runner, you’ll get to know your hosts, coach and athlete combo, @Nic_theBio and @Daveyontherun.A conversation that will leave you feeling like you’ve known them for years; they unpack how it all began (Davey slipped into the DM’s, of course) and how with the guidance of Nic, who is a Biokineticist and Running Coach, even a non-athlete (as Davey described himself in his school years) managed to become a competitive runner w...2022-08-1341 min