Making A Runner

In this episode of Making A Runner, host Nic welcomes back Annie Bothma, a frequent guest with profound expertise in nutrition, especially in the context of running. Annie dives into the intricacies of carbohydrate consumption and its pivotal role in endurance sports. Having previously covered pre race Carbo-Loading strategies as a topic as well as general nutritional advice for runners today we focused our conversation around runners preparing for longer distances such as marathons and ultra-marathons. Understanding how carbohydrates function as the primary fuel source becomes critical the longer we go, and Annie offers insights to dispel common misconceptions around this topic. Drawing from her extensive background in sports nutrition and personal experience as an elite athlete, Annie shares the current and latest fueling guidelines along with practical advice on how to optimize fueling strategies before, during, and after training sessions. Whether you're a novice just beginning your running journey or an experienced runner aiming for a personal best, this episode provides invaluable guidance on how nutrition can enhance your performance and overall health. We hope you enjoy the episode and take up some of this advice. We guarantee it will make a difference to your running performance and longevity in the sport. If you would like to find out more about Annie and get in touch with her you can follow her on @annies_athletes on Social media and check out her website https://www.anniesathletes.org/

In this conversation, Host Nic and Andy Brodziak delve into the critical aspects of hydration and sodium intake for ultra marathon runners. They discuss the importance of understanding individual sweat rates, the role of sodium in performance, and practical strategies for maintaining optimal hydration levels during training and races. The conversation emphasises the need for personalised hydration strategies, the dangers of over-hydration, and the significance of sodium in preventing performance drops and health issues during endurance events. We delve into the critical aspects of hydration for runners and how it relates to Two Oceans and Comrades, discussing the importance of understanding hydration needs, practical strategies for race day, and the significance of gut training. They share personal experiences and case studies, emphasising the need for tailored hydration plans based on individual sweat rates and sodium loss. The discussion highlights common mistakes runners make regarding hydration and nutrition, and offers actionable advice to optimise performance on race day.We hope you have enjoyed the conversation and find it extremely useful in helping guide you to even better performance. As always, feel free to reach out to info@makingarunner.com with any questions or on our socials @makingarunner. You can also reach out to Andy on his socials @andybrodziak .If you enjoyed the show, remember to leave a review and share it with your running buddies!LINKS FROM THE CONVERSATIONHow 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

In todays conversation your host, Nic, chats to Dr. Philip Batterson, a Physiologist, Coach and Endurance specialist from Oregon, USA. Phil holds extensive knowledge in the field of exercise physiology and it's application when it comes to endurance sports. Today we chat in detail about heat and altitude training for endurance runners. We focus on: The science behind these methodologies of training. How to optimise your oxygen carrying capacity through heat or altitude stress. How to practically apply what the current best practices are. How to perfect racing in these environments. Alternative modalities of training around this topic.Phil holds a PhD in Molecular physiology and has over a decade of coaching and physiological assessment experience. He was a fantastic guest who spoke confidently and shared loads of insight around these topics. If you are interested in hearing more from Phil you can go and give his own podcast a follow "Critical Oxygen" and give him a follow on social media @drphilbatterson.I hope you found this conversation as insightful as we did and learn to make the most of your environment going forward become the best athlete you possibly can be.Enjoy the conversation - As always, feel free to leave a comment, a review and share with your running buddies.

In this conversation, Nic chats to the official Comrades Coach, Lindsey Parry, as they look to unpack the essential preparations for runners gearing up for the upcoming 'Down Run' Comrades Marathon.We explore the different types of runners (from novice to sub elite), the importance of training habits, the risks of overtraining, and the significance of setting realistic goals. Lindsey emphasises the need for strength training, especially for novice runners, and provides insights on how to navigate the complexities of training for both the Two Oceans and Comrades Marathons.The discussion also highlights the mental and physical challenges runners face as they prepare for this iconic race. We delve into the essential aspects of preparing for the Comrades Marathon, focusing on mental preparation, training, strength training, recovery, and nutrition strategies. We emphasise the importance of understanding the course, the role of rest days, and effective nutrition strategies for long runs. Lindsey also shares insights on mental strategies for race day, highlighting the significance of knowing one's goals and practicing visualisation techniques to enhance performance.We wish you the best of luck with the training and hope that you enjoyed this episode. You can reach out to Coach Parry on socials or www.coachparry.com. Feel free to share this episode with your running buddies and don't forget to leave us a review.

Like any good training program - the off-season is the key part of returning hungry and ready for more! This is the start of a the new year for us and we are planning for big things in 2025! After a 6 week break 'Making A Runner' returns with a conversation surrounding one of the most beautiful and challenging races in the world - The Total Sports Two Oceans Marathon. In this episode Nic chats to Devlin Eyden, a sports scientist, coach and endurance sports junkie who works as part of the team at Coach Parry. We look to cover the perfect roadmap to get your both physically and mentally ready to tackle this wonderful race. Listen in as we explore a holistic approach to training, emphasising the importance of consistency, recovery, and strength training as integral components to tackle the demanding course. The discussion highlights key strategies for race day, focusing on pacing, nutrition, and managing the mental and physical challenges posed by the marathon's unique route and profile. Whether you're a seasoned runner or embarking on your first Two Oceans Ultra Marathon, this episode offers valuable insights and expert advice to ensure a successful and enjoyable race experience. Tune in for a stimulating conversation that celebrates the captivating allure and camaraderie of one of the world's most beautiful races. We hope you enjoy the conversation, remember to leave us a review and share with your running buddies. Best of luck for your training! If you would like to hear more, you can tune in to "The Two Oceans Ultra Marathon Podcast" where coaches Dev and Shona cover these topics and more in detail to help you prepare even further. If you are looking for more specific advice, feel free to reach out on www.coachparry.com where one of their expert coaches would be happy to assist you get to your goals.

Today we're diving into the inspiring journey of Dr. Kim Sonntag, a dedicated Runner and Obstetrician & Gynecologist from Cape Town. Kim has not only conquered the grueling Two Oceans and Comrades marathons this year, but she recently took on the extraordinary challenge of a 250 km self-supported race through the Namibian desert ; The Desert Ultra. In this episode, Kim shares insights into her remarkable running journey, from Parkruns to Ultramarathons, and how she recently overcame the intense heat and demanding conditions of the desert race. She opens up about her passion for supporting causes close to her heart, raising funds for Liv2Run and Mowbray Maternity, through her racing endeavours. We'll explore her unique approach to training, balancing her professional demands, and maintaining a holistic approach to health—both for herself and her patients. Stay tuned and get ready to be inspired by a story of resilience, community spirit, and the transformative power of running. We hope you enjoy our conversation. Don't forget, you can find the links to donate to Kim's causesnbelow. Running for a cause makes it THAT much sweeter. https://www.quicket.co.za/events/283724-desert-ultra-250km-fundraiser/#/?fbclid=PAZXh0bgNhZW0CMTEAAaZCoHnMmZ2MsyKES1pb7RssH72sJH0ZemPKDR_w0_5EYl879MODqF0UuTY_aem_VgvtVTnE54A43D_w3iA0Aw You can also connect with Kim and follow her journey further through her instagram profiles: @kimexplores_ & @drkimsonntaggynae

Today, we have the privilege of hosting Mariella Sawyer, Professional Triathlete, Dietitian and new mother, days after she took the win at the Mossel Bay Ironman 70.3, to discuss her transformative journey of returning to competition a year postpartum. Join hosts Nic and Leah in this episode of Making HER Runner, as they delve into Mariella's experiences balancing motherhood and her athletic ambitions. In this episode, Mariella opens up about the unique hormonal changes after childbirth, the realities of managing a newborn, and the pressures of bouncing back physically. She candidly shares insights into navigating breastfeeding challenges, debunking weight loss myths, and the societal expectations placed on new mothers. Mariella's story is one of flexibility and patience, emphasising the importance of a supportive training environment and adapting to the ever-changing demands of motherhood. She highlights her approach to nutrition, offering practical tips on managing energy levels while maintaining focus on performance goals. We explore the resilience and strength required to balance life as an athlete and a parent, providing encouragement and realistic perspectives to aspiring and new mothers in the world of running. This episode aims to inspire, educate, and connect with anyone navigating the journey of postpartum fitness and beyond. We hope you enjoyed this converation. Feel free to share it with your running buddies or leave a comment with your thoughts on the show.

Today, we're thrilled to have Kamo (you may know him as @Kamo.runs on social media) a passionate runner and finance professional, share his incredible journey from a gym enthusiast to achieving a sub-3-hour marathon at Cape Town this year after running over hours in the 2023 version of the race ( a massive 1 hour+ improvement). We'll delve into his unique story of perseverance, motivation, and personal growth, fueled by the motto "dreamers keep trying." From his beginnings in running during the COVID-19 pandemic to navigating diets and overcoming injuries, Kamo's journey showcases the resilience required to chase ambitious dreams and stay motivated. Join us as we uncover the strategies, setbacks, and successes that have defined his running narrative, offering valuable insights for dreamers and runners alike. We hope you enjoy the show and keep on chasing those dreams! This one is for those in need of motivation & inspiration.

In today's episode Nic chats to one of our all time favourite deep dive guests, Dr Martin Khoury, as we shift our focus to understanding pharmacology and how it relates to managing running related pain. We'll explore everything from the efficacy of analgesics and the placebo effect to the challenges and ethics of chronic pain management. Whether you're curious about why a simple painkiller could pose risks or how to handle discomfort during a run, Martin provides key insights into making informed decisions. Plus, we'll touch on the risks of over-the-counter meds and the surprising effectiveness of non-invasive approaches like good nutrition and adequate sleep. As athletes and enthusiasts, it's crucial we understand the balance between natural discomfort and the kind of pain that signals deeper issues. Join us in navigating this intricate landscape, and learn how to enhance your running performance without compromising your health. We hope you enjoy today's conversation and feel free to pop us any questions you may have.

Tune into todays episode for a walk down memory lane as we reminisce over the last 100 episodes of Making a Runner spanning the last 2 and a half years. We chat about some of our favourite guests, go into details and learning outcomes from episodes gone by and dive into how our own personal running journey has been influenced by what we have learned since April 2022. Whether you are a die hard fan from day one, have a couple of episodes to catch up on or have 99 to go, we want to thank you for your support and encouragement. The show wouldn't be what it is today without YOU. In the words of Carla Molinaro - Running is all about the 3 C's : Consistency, Community and Cake. We hope that through our journey you have learned enough about running to remain consistent, you have found a community to share the love of the sport with and have enjoyed a few laughs through the conversations we have had. Thank you for following the journey, we hope you enjoyed this episode as much as we did and that you are excited for what is to come. As always, remember to share with your running buddies and follow our journey via our @makingarunner Instagram page.

An often overlooked or underestimated element of training is mental strength. We delve into the depths of our STRAVA stats and are pretty clued up about nutrition, right down to grams of crabs per hour, but how do we deal with negative thoughts? Those nagging mental niggles that creep up when we're on the verge of doing something epic. As Giovanni explains, the easiest thing to do in those moments is try and detach and get as much space between us and the little dream-crushing critters, but what's actually required is to tune in... As the title of this episode suggests, today's conversation takes a look at the mental strategies we can deploy when the going get's tough - be that on race day or in training. You may be familiar with a few: Reframing Visualisation and the power of positive thinking, Wether you're completely new to mindfulness practices or would like to add a few more tools to your mental tool kit, this episode is sure to inform. We highly recommend giving it a listen before an upcoming race! If you'd like to get in touch with Giovanni to find out more about his mental strength coaching, you can do so on Instagram @giovannimentalperformance or send us an email on info@makingarunner.com

It's been a good few months since our last 'Making Her Runner' episode but we are excited to be back sharing in Leah's running journey over the last year. A journey that started with low energy availability prior to Cape Town Marathon in 2023 along with hormonal issues and ended in a completely different runner crossing the finish line of the Karkloof 20 Mile Trail race this past weekend. Through her personal journey we will look to share insights and knowledge behind some of the tough decisions that had to be made, the setbacks in the running goals to prioritise her health goals and how one can go about implementing these changes to help you find your healthy running mojo. In this conversation we chat in particular about how nutrition was at the core of the issue and also at the core of the healing process. We go into practical advice for listeners to adopt and how becoming a more mindful eater can have a huge effect on your ability to perform and enjoy your running journey. There is always something to be learned through the stories shared by others and this is no exception. We hope that you find the conversation insightful and if you can resonate with some of the issues Leah was struggling with, we hope that you can also figure out a way to put your health first - your running will definitely thank you for it in the long run. Feel free to reach out should you have any queries and follow more of our journey on our socials @makingarunner / @hello_leahg

We're thrilled to have the legendary Trail Runner and Coach, Linda Doke, back on the pod. In this episode, Linda shares her profound insights into the ultra-running world, diving into specific race strategies, challenges, and the personal impact of trail running. We chat about the latest news coming from UTMB, David Roche's Leadville 100miler record breaking run and look to provide listeners with training / racing insights into the upcoming local races such as Karkloof, Otter and UTCT. Listeners will gain valuable insights into nutrition strategies, the significance of specialized training routines, and the unique experiences that trail running offers. Linda also sheds light on the broader issues facing the sport, such as the need for better organizational support from governing bodies like Athletics South Africa (ASA). Furthermore, we examine the psychological and physiological demands of ultramarathons, emphasizing the importance of mental resilience and adaptable training techniques. From overcoming severe injuries to breaking long-standing race records, this episode captures the essence of what it takes to succeed in the world of trail running. Whether you're an avid runner or new to the scene, this episode offers a wealth of knowledge and inspiration to fuel your running journey. Tune in to hear firsthand accounts of perseverance and peak performance in the demanding yet rewarding world of ultra-running. Feel free to reach out to us on our socials @makingarunner or go and visit ww.rockhoppingtrail.run for more information on Linda and the services she offers.

In this episode we welcome Davey back onto the pod as we catch up with how life as a parent is treating him whilst touching onto both Nic and Davey's training for the Cape Town Marathon. We focus on: providing our listeners with insights and tips on what to expect from the last 6 weeks of training the route changes and what to expect come race day providing race day strategy advice and 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.

In this second part of our conversation Nic and Nelfrie Kemp go into the details of foot anatomy, biomechanics, common injuries and answer some of the questions from our listeners. Nelfrie discusses the importance of everyday shoe wear, the complexity of foot biomechanics, and the significant impact it has on running mechanics. From addressing common foot problems to debunking the idea of quick fixes, this episode is packed with valuable information for every runner. So lace up your shoes and get ready to learn about the crucial role of foot mechanics in running. Episode Timestamps: 05:43 Foot mechanics hinge on big toe activation. 11:17 Identifying foot wear patterns and calluses. 19:54 Managing Morton's Neuroma: footwork, support, shoe change. 26:31 Plantar fasciitis often misdiagnosed, consider broader causes. 29:50 Rest from running essential for injury recovery. 34:20 Pilates teacher's footwear change prevents foot problems. 39:07 Podcast discussing orthotics and their long-term use. 47:55 Addressing hip and foot imbalances for runners. 50:47 Lukewarm water and Epsom salts heal infections. 56:38 Consider various factors contributing to foot numbness. 01:00:07 Small piece in holistic approach to treatment. We hope you enjoy the conversation and find it insightful! Feel free to reach out on our social channels @makingarunner or chat directly with Nelfrie @Nelfriekemp on Instagram or via her website www.nelfriekemp.co.za .

In this episode, Nic sits down with sports nutrition expert Annie Bothma to delve deep into the world of carb loading for runners. Together, they explore the essential role carbohydrates play in endurance exercise, tracing the history and evolution of carb loading as a strategy for athletes. Topics Discussed: Why Carb Loading Matters: Annie explains the significance of carbohydrates in delaying fatigue during endurance events, especially those lasting over 90 minutes. The Evolution of Carb Loading: The discussion covers how carb loading techniques have changed over time, and why modern approaches differ from older practices. Guidelines for Effective Carb Loading: Nic and Annie outline practical steps for athletes to follow, including the recommended intake of 8 to 12 grams of carbs per kilogram of body weight for 2 to 3 days leading up to the race. Avoiding Common Pitfalls: They highlight the fine line between effective carb loading and overeating, ensuring that runners can maximize their energy stores without overindulging. Choosing the Right Carbs: Annie advises on selecting high to moderate glycemic index (GI) carbohydrates that are low in fiber and fat to optimize performance and minimize digestive discomfort. Hydration and Carb Loading: They discuss the importance of proper hydration during carb loading, emphasizing the need for adequate fluid and sodium intake as carbs store water in the muscles. Personalized Nutrition: The episode wraps up with a conversation on the importance of individualization in nutrition plans, and how working with a sports nutritionist can provide tailored advice to meet specific needs. Whether you're preparing for a marathon or an ultra-distance event, this episode is packed with valuable insights to help you fuel up effectively and cross the finish line strong. Your racing performance will thank you for it. We hope you enjoy thew show and make sure to go an give Annie Bothma @annies_athletes a follow and pop her a DM to receive your FREE Carbo-Loading guideline. Visit www.anniesathletes.org if you want to find our more about her services and take a step to a better running you.

What is the right shoe for me? This is the most commonly asked question by runners all around the world and yet the answer to this simple question is far from straight forward. In today's conversation we chat to Nelfrie Kemp, Podiatrist and long time friend of the podcast as we dive deep into the topic of helping runners find the right shoe. We ask her the hard questions, we chat about different brands, different designs of shoes as well as different shoes for specific workouts ranging from your gym work right through to to your race day. As much as it is it impossible to provide runners with specific answers as we are all different, we believe that after listening to this episode you will go into your next shoe purchase with far better insight as to what to look for in a shoe and what would make a good fit for your running journey. Enjoy the shoe and feel free to leave us a comment on our social media platforms @makingarunner. You can follow Nelfrie @nelfriekemp for some great advice or check out her website www.nelfriekemp.co.za

Today's conversation is one of those chicken and egg scenario's, what came first? Where some runners lace up and strike gold on their first try, others spend years in the single pursuit of a goal. So is it potential that requires hard work or hard work that unlocks potential? Nick Bester, running coach and founder of Best Athletics, helps us navigate the subject. We chat about what really moves the needle when it comes to making performance progress, the pillars that uphold his training philosophy and finding the balance between committing to goals and actually enjoying the process. Whether you're someone who is just getting into the sport or perhaps you find yourself stuck on a plateau, this conversation provides excellent insight and a roadmap to exploring your running potential. We hope you enjoy it and share it with your running buddies! Feel free to reach out to us at info@makingarunner.com with any questions or suggestions or follow us on our social channels @makingarunner.

In this conversation Hosts Nic and Davey chat to one of the best Ultra Trail Runners in the country right now - Admire Muzopambwa. Coming from a road running background Adie discovered his ability on trail and has never looked back winning and podiuming at many of the country's biggest trail running events such as UTD, Karkloof, MUT and Skyrun to name a few. He is a part of the UTMB world series and hopes to be able to race in Chamonix in 2025 along with the World's top trail runners. His CV speaks for itself, but not only is he a fantastic athlete. He is also a wonderful human being and in this conversation we chat to what it takes to unlock the best trail runner within you. We cover: The mental game behind racing Ultra's Setting long term goals that drive your motivation His training routines for the various events he has raced Coming back from setbacks Top training tips for upcoming local races such as Karkloof, Otter and UTCT We hope you enjoy this conversation. We are sure you will find it insightful and inspiring. Feel free to give us a rating and don't forget to share with your running buddies. If you have any questions or suggestions for future episodes, feel free to email us on info@makingarunner.com or reach out to us on socials @makingarunner.

Jo Keppler is a familiar voice on the show and with this episode we welcome her back to help us unpack some core differences between Road and Trail Running - Jo being an accomplished ultra-distance trail runner herself, who trained for her very first Comrades Marathon this year. We cover some interesting ground including the difference in intensity between road and trail and the importance of recovery and fuelling and how these strategies change for the different disciplines. Jo takes as through the process of learning and unlearning both in life and running, she highlights the importance of gaining confidence through training and testing ones ability. Hers is a story of many trials and triumphs and if you're looking for an episode that is equally inspiring, entertaining and packed with insight, you have come to the right place. We hope you enjoy today's show and if you have any specific questions you'd like us to cover on the subject, you can reach us @makingarunner on IG. Head over to www.jokeppler.com to learn more about Jo and her services as a running coach.

Dr Martin Khoury is no stranger to the podcast and his expertise have already been shared in previous deep dive episodes on the lower leg and knee but as he will tell you: "The hip joint is his favourite joint of the body". His enthusiasm and knowledge of the subject matter is unmatched.We had a fantastic conversation covering:Hip Joint Anatomy and movementMuscular relationships and the importance of each muscle groupHow the hip impacts our running motion and the multiple roles it playsCommon hip injuries and how to know what you may be potentially suffering fromThe relationship between hip pain and back painThis 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.

We are back after a small production break with one of the most anticipated conversations of the year - The 2024 Comrades Marathon Winner, Piet Wiersma.After narrowly missing out on the win in 2023 by 2 seconds the 'Unknown' Dutchman was the talk of the South African and global running community. We had the pleasure of chatting to him back then (See S2|E17) where he pledged he would make a comeback this year and go one step higher on the podium. A commitment that he was able to fulfill on the 9th of June with a time of 5h:25min earning him the Crown of Comrades Champion.In this conversation we chat to Piet and ask him 'How' he was able to master up this incredible victory coming from a part-time running, full time student background with minimal sponsors and backing (AKA, an amateur runner) at only 26 years of age. We cover:His Injury Set back after Comrades 2023 which saw him starting training for this year on the back foot.His running schedule when in Italy whilst trying to juggle his studies.His build up to this years race in detail including his 6 weeks in Kenya and his weekly training schedule.The weeks leading up to Comrades 2024, his taper, relationships with Nedbank Running Club and his race day strategy.The 2024 Comrades Race in DetailWhat 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".

Making it to the start of Comrades Marathon is as much an achievement as is completing the gruelling 85.9km journey from Durban to Pietermaritzburg. This episode is for those of you competing in this years version of the Comrades Marathon or those of you hoping to support on the road during the day. This episode is even for those of you watching from the comfort of your home and hoping to gain a little more insight onto race day. Who are we kidding, this episode is for everyone.... because The Ultimate Human Race is for everyone.We are here. It is Race Week. The training is done, the nerves have kicked in and the final race day preparations are well under way. Listen to Nic and Davey as they guide you through everything and anything you need to know for the days leading up to the race and race day itself. You will hear many 'top tips' along the way and you can be sure to walk away from this one having learned something useful to take into race day and feeling far more calm about the Comrades journey you are about to take on, whether you are running your 50th Comrades like Barry Holland or are a total Novice on your first attempt.In this conversation we cover:Race Week build up: Race goal and strategies, nutrition , taper, mental game, sleep and recovery strategiesDays leading up the the event: Comrades Expo, Carbo Loading, Hydration & Electrolyte refuelling, Sickness and Injury Management, recommendations regarding movement and runningRace Day: Morning Pre-race Advice, Race Plan, Route breakdown, Seconding advice, Nutrition and Hydration StrategiesTop Tips from Nic and Davey with all the above topics in mindWe have put together the perfect one stop shop for all Comrades Runners so that you don't have to look any further. We have take the extensive advice received from past guest of the show as well as our acquired knowledge through the years to give you an episode not to be missed. Take it all in, re-listen if you must and make sure to share with your running buddies. We will see you on route and wish you all the best for a successful day out there!As always, feel free to share and follow our journey on our socials @makingarunner and send us your insights and future guest suggestions to info@makingarunner.com*This episode was brought to you by Rawbiotics. Visits www.rawbiotics.co.za and claim your 15% discount using code 'MAR15'.

The Marathon Des Sables (MDS) is notorious for being one of the toughest trail races in the world. If this is news to you then picture this for a minute: Running 250km in the middle of the Sahara desert spread over 6 days where participants have to be able to fully self support themselves and work with strict daily water rations. Your days can range from 30km to 90km and the people who you share a tent with become your only form of support out there. The MDS is for sure not a race for the faint hearted and definitely something that pushes the human limits of endurance. Every year 100's of runners from all over the world make the trip to Morocco to take part in this incredible endurance event and this year James Miller made the trip hoping to be able to compete alongside the world's best desert runners. He finished 7th overall and second non-moroccan making him the highest placing South African finisher in history at the just age of 26.After picking up running in 2021 and finishing on the top step of the podium at the 21km UTCT Trail event he has achieved some mighty fast times over the Marathon and Half marathon along with some notable podium finishes in various trail events. Although he is only at the beginning of his running career this remarkable CV (whilst still working full time) definitely shows the potential he holds and whats to come from the future. Over and above his incredible running talent, giving back to the community is something that he holds very close to his heart and even as a South African living in the UK, he has been working closely with LIV2RUN (S1E9) to raise funds for development runners and dedicated his MDS run to them in the hope that donations would lead to some of these runners being able to attends a "European Training season and Trail race" which would be an incredible things for them to experience in their running journey. Donations for this are still open and you can follow https://www.justgiving.com/fundraising/James-Miller59?utm_medium=proxy_fundraising&utm_content=James-Miller59&utm_source=copyLink&utm_campaign=pfp-share.In this conversation we chat about:James Miller's inspiring rise through the running sceneHis move to the UK and what that means for the South AfricanDeep dive into his MDS experience; Training, Planning, Preparation & physical experienceHis take aways from MDS and what he learned about himself as a runnerHis involvement with LIV2RUNWhat the future holds for JamesFollow 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.

Are you willing to reconsider everything you think you know about hydration? This episode had us diving into the deep waters of hydration for endurance sports, with multiple Kona Ironman World Championship contender, Sport Scientist and Coach, Andy Brodziak, who is a representative of Precision Hydration - an industry leader in all things, you guessed it, hydration.What may appear to be a pretty 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.comVisit: tri-tanium.comSocial: @tritaniumcoaching @andybrodziak

Overview:In this episode Nic and Davey are back and chatting to Official Comrades Coach, Lindsey Parry, discussing race day strategy and final preparation for the Ultimate Human Race. In the conversation Lindsey emphasises the importance of getting to race day feeling fresh and pain-free advising runners to embrace the fatigue and understand that it is normal at this stage of training. He recommends a gradual tapering of training volume and intensity in the last two weeks before the race. Lindsey also highlights the mental aspect of running Comrades, including setting smaller goals during the tough parts of the race and trusting the training process. He provides insights into the up-run route and the challenges runners can expect at different sections of the course. The conversation provides a detailed breakdown of the Comrades Marathon up run, including key points along the route, pacing strategies, and tips for achieving specific goals. Lindsey Parry explains the course and highlights the challenges and opportunities at each stage. He emphasises the importance of pacing, especially for those aiming for a Bill Rowan or Silver medal. He also discusses the possibility of breaking the up run record and provides overall advice for training and final preparation.You can access more insight from Coach Parry on https://coachparry.com/?via=nicWhether 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-Free20:14 - Tapering: Gradual Reduction in Training39:30 - Understanding the Up-Run Route: Challenges and Highlights47:23 - Course Overview and Key Points01:02:25 - Understanding the Cutoffs01:06:19 - Setting Goal Times and Pacing Strategies01:16:26 - Aiming for a Bill Rowan or Silver Medal01:20:39 - The Potential for Breaking the Up Run RecordAs 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.

Every experienced runner knows that when the going gets tough you better be on top of your mental game! But mental strength is often only something that comes along with years of experience and some tough lessons learnt. 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!

In a modern society that thrives on comfort, choosing to run and push the boundaries on performance is inherently uncomfortable. It's going beyond what's normal and as athletes, our nutrition should reflect that...Unfortunately this is often not the case and nutrition is an afterthought, second to training. But they are not actually separate things, they go hand in hand in finding hormonal homeostasis - balance - which is reflected back to us in our ability to maintain or improve our performance. Today's episode takes a closer look at the effect that fuelling has on hormones and as a result our training. Our guest, Annie Bothma, a certified Master Sports Nutritionist, Running Coach and Professional Athlete helps unpack: Hormones, what they are and why they matter.Cortisol, stress and recovery.Sex hormones and issues with energy availability; REDS, LEA.The impact of fasting and calorie restriction.How good nutrition and adequate fuelling can support hormonal health.The difference between training for weight loss and training for performance and why it's vital to differentiate between the two.And more...This is the kind of episode that you can return to time and time again and learn something new every time.As Annie mentions, if you suspect that a loved one or training buddy is suffering the consequences of poor nutrition or any of the concepts discussed in this episode, please encourage them to seek professional help! We cannot do this sport without taking care of our health. If you'd like to reach out to Annie, find her at: https://www.anniesathletes.org/ and to learn more about her journey as an athlete and professional, we encourage you to follow her blog too - https://www.anniebothma.com/Feel free to reach out to us at anytime on socials: https://www.instagram.com/makingarunner?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

We bring to you another deep dive with one of our favourite guests on the show, Dr Martin Khoury is not your average Chiropractor. His inquisitive nature and steadfast pursuit for answers make for an excellent combination in solving the puzzling problems that people present with - and give us the opportunity to bring you an even better conversation. Not only is he mega-smart, he also has an extensive running CV to boast. Today we chat strictly to problems surrounding the knee, one of the most commonly injured areas for runners.We talk through some unconventional theories about why people present with maladies in the first place and how the body tells a story through its biomechanical patterns…if we're able to tune in and read the signs, we may be able to interpret and prevent some of the injuries that otherwise take us by surprise. Our conversation addresses:The anatomical structure of the knee.3 common knee conditions, their symptoms and treatment options including: Patella Tendon pain, ITB issues and Patella Tracking issues.How running can expose weaknesses that otherwise wouldn't have been discovered.Trail running as an alternative to road running and in which conditions it may be helpful/harmful. We hope that today's episode gave you the insight you need to tackle any current and future knee injuries. If you have any questions feel free to reach out on info@makingarunner.com or give us a follow on our socials @makingarunner and don't forget to review and share with your running buddy.

"We have to learn to bend before we break,"...What started out as a finish line conversation after a particularly gruelling marathon (in one of Durban's finest displays of humidity), resulted in what you'll hear today. With those words, Jordy nudged us towards a reality that few are prepared to acknowledge, and ultimately forced the question to be asked: what are the limits of endurance? Today is a deep dive and exploration into the human body and how it responds to endurance training with a special focus on HORMONES! Thanks to Jordy's personal experience in covering ultra-distances and his medical training as a doctor, he is able to break down and help us understand how to tread the fine line between exercise being a helpful tool in the pursuit of health and longevity and when we may be short changing ourself and pushing boundaries at the potential risk of, serious and irreparable damage...Today we learn about: What are hormones and why are humans ultimately "hormone puppets" governed by them.How hormones are created and how body fat, digestive health and nutrition are all intimately linked.The 'exercise paradox' and using exercise as a form of medicine/drug.The dark-side of training/or not being able to train and how it relates to our mental health.Training, ageing and longevity in the sport.Learning how to appreciate the plateaus and shifting the goal post when performance-based goals are no longer an option.As you'll hear, Jordy is a master of his craft, both on 'the field' and in the office, he is also a fantastic story teller and will have you rethinking your 'why' when it comes to running - which is always a great idea to revisit and realign with.We hope that today's conversation leaves you feeling both inspired and empowered about your running and your health.Let us know if you enjoyed this 2 part conversation and make sure to share with a running buddy so that we can ensure that we are all able to run stronger for longer.Enjoy!

Returning to the start line of The Total Sports Two Ocean Marathon this year we have Irvette van Zyl "aka The other South African in the ladies elite field", as Irvette jokingly recalls the 2022 race and how Gerda pipped her in the last 3km to take the win and break the course record. In today's conversation - our most candid and authentic one to date (our apologies for all of the audio blips) - we hear about the past two years of injuries, and challenges that she's faced in her fight back up to the top.With her incredible CV of experience in road running and the insights gained within the period of struggle, she was our top pick for a single episode on the TTOM and why it remains Africa's finest ultra-marathon.We chat:Race day planning and what to expect from the next 2 weeksNutrition and race day fuelling The route and what to expect from the dayPro tips including the best seconding spots and choosing the racing line to avoid the ITB_biting camberAlternative training and staying fit recovering while recovering from injuryInspiring sentiments and words of inspiration to get you psyched up to run your best TTOMNeed 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.

"We have to learn to bend before we break,"...What started out as a finish line conversation after a particularly gruelling marathon (in one of Durban's finest displays of humidity), resulted in what you'll hear today. With those words, Jordy nudged us towards a reality that few are prepared to acknowledge, and ultimately forced the question to be asked: what are the limits of endurance? Today is a deep dive and exploration into the human body and how it responds to endurance training. Thanks to Jordy's personal experience in covering ultra-distances and his medical training as a doctor, he is able to break down and help us understand how to tread the fine line between exercise being a helpful tool in the pursuit of health and longevity and when we may be short changing ourself and pushing boundaries at the potential risk of, serious and irreparable damage...Today we learn about: The cardiovascular and pulmonary systems - in short, what happens to your heart and lungs when you train to get fitter and faster.The process of pre-race screening, why it matters and how it is evolving to benefit our sport and its participants.'Earning the right to train hard' and how to get there, safely and sustainably!The problem with thinking that 'better' is the only goal.The 101 on falling ill and managing sickness + why we tend to get sick in a taper period and what we can do to avoid it.As you'll hear, Jordy is a master of his craft, both on 'the field' and in the office, he is also a fantastic story teller and will have you rethinking your 'why' when it comes to running - which is always a great idea to revisit and realign with.We hope that today's conversation leaves you feeling both inspired and empowered about your running and your health.Look out for Part 2 coming soon...(date tbc).

To take a quote directly from today's conversation, "Shoes shoes shoes shoes shoeees! And then you need to pick one?". How? And where do you even start? It comes as no surprise to you that the running shoe market is flooded with options and with the latest technological improvements; carbon plates, foam on foam on foam, stack height, heel drops and a plethora of specs to consider before you even get to brand or colour way preferences, it can feel like an impossible maze to work your way through to find the right fit...That's why when you find someone with the knowledgable, experience and knack for people that Mr Nicholas Rupanga posses, you easily become a return customer and readily pass on the details of The Shoe Doctor.In this episode we chat to him about: His personal running journey; he is a humble man so he wont brag too much but we'll happily tell you that he is one of the best talents to grace local soil.His proudly held position as a professional shoe adviser at the Sweat Shop, a Specialist Running Store in Claremont, WC.What goes into finding the right pair of running shoes.How to introduce new shoes while keeping injuries at bay.Technical advice on everything from how to build a shoe rotation to the difference between daily trainers and super shoes...If you're new to running or simply need to get in the know as far as running shoes go, this is the episode for you!Find Nicolas on IG https://www.instagram.com/rupanga_n_g?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw== and if you find yourself in the mother city, make sure to pay him a visit https://thesweatshop.co.za/pages/cape-town where he will happily see to your every shoe need - he'll even take you out for a run!Enjoy!

In the Jan/Feb 2024 issue of the Runners World Magazine, Community Track Club was officially dubbed the 'Coolest Running Club in South Africa', which is quite the statement! As we've discussed many times on the pod in the past, the social running scene has swept the country by storm, but there is one club that puts on a show like no other. If you go in search of a 'diabolical workout' + vibezzzz and a GOOD TIME we must agree that CTC is indeed the place to be!Co-founded by today's guest, Erin Groll and S3|E5's guest, Mike Obery, CTC's monthly meets draw a field of 300+ community members from the mother city at large and surrounding suburbs, but what makes this such a fantastic spectacle of running? Well we find out in todays delightful conversation with Erin.We chat: All things speed work and why this style of running - although lost in the process of aging - is such an innate and ingrained part of all of us.Running, community and finding a space of acceptance and belonging.Why Community Track Club is for everyone and the magic that goes into making it happen.Erin's path paved in gratitude; for running, people, photography and how she's been able to converge all of these passions and call it her career.The future of CTC and how initiatives like this are transforming running within SA.Make sure to join the next meet happening in Stellenbosch on the 14th of March - visit https://www.instagram.com/communitytrackclub?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw== for more details.Enjoy!

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.

In this conversation we chat to local running legend, coach and founder of MustLoveHills RunCrew, Michael Obery.Mikey has a larger-than-life infectious energy about him and a deep rooted sense of community which has been instrumental in helping him establish one of the coolest Cape Town-based run clubs to emerge from the 'social' running scene, which has swept the country by storm. Through his reputation as a talented runner, coach, and his work with top brands such as ASICS, where he is a Frontrunner, he has contributed to the growth of the sport and created a space of belonging for all who share in the passion for lacing up and hitting the streets - especially those who love sending it up a hill or around an oval track (more about Community Track Club in episodes to come)...Today we chat to him about:How his running journey started and where it has lead.His coaching philosophy and passion for helping others achieve their potential.The social running crew scene.The details of hill training and why all runners MustLoveHills. A lekker episode, with one of SA's lekkerste runners brought to you straight from the Mother City. Enjoy!

Name a road race to hail from the humble African continent that has stood the test of time, a world war and an international outbreak of disease? There is only but one ultra-marathon distance that since it's inception, has captured the hearts of fearless athletes and enthusiastic spectators alike, with its unfailing traditions and numbers that grow larger with each passing year, made up of people who have travelled from all corners or the globe to be immersed, if just for one day, in the magic that is The Comrades Marathon.You can imagine that such a race means EVERYTHING to the custodians that ensure that it keeps on going. The custodians being our nation and her people; the legends of the race who continue to inspire the hopefuls, from the green numbers to the novices, the seconders, cheerleaders, club captains, sponsors and TV crews...Comrades would not be the race that it is today if not for the camaraderie that it has encouraged and upheld as it's core value for more than a century and counting.Any person who accepts the job to be the 'Chief Jogger' of this momentous race must have some serious backbone, guts, grit and then some...well, she does and she's got the legs too! In this episode we chat to the newly appointed Race & Operations Manager of The Comrades Marathon Association (CMA), Ann Ashworth, who you may recognise as the female winner of the 2018 Ultimate Human Race.In our conversation we chat about: The responsibilities of Ann's position and the events that led to her appointment.The intricacies of the CMA; portfolio's, role players, charities and the many other aspects of hosting an event of this magnitude.The challenges of 'modernising' a race that's deeply steeped in tradition.Ann's key points of focus for improving the 2024 race, including the efforts she is making to reform the Elite Race experience.Ann's love for running, Comrades Marathon and how this vantage point is driving her decision making.For any one who has been touched by the magic of Comrades or hopes to be some day, this episode should be one of interest as we look to welcome a new era, while upholding the legend, of The Ultimate Human Race. If you've enjoyed this episode, please leave a review or share it with a running buddy.Happy listening.

You've heard it said time and time again, "runners should be doing strength training". We know you've heard it from us in just about every episode, but we've never given you an in-depth explanation for WHY and HOW, well not until now...Welcome to the official DEEP DIVE into Strength Training, a discussion topic long overdue and we couldn't think of a better guest to guide us through this relatively simple but often misunderstood and much overlooked element of Making GREAT Runners.In this episode, Ant Clark, a dear friend, respected ex-colleague and current Sport Science and High Performance PhD student at Leeds Beckett University (UK) answers all the question you've had about strength training for runners, and those you didn't even know needed asking. In this conversation you'll learn about:What happens to our bodies when we do strength training.The specific adaptations that are beneficial to runners and the WHY and HOW behind them.Timeframes: how to manage your expectations and stay the course to actually see the benefits of your efforts.Micro-dosing sessions: even a little goes a long way!Timing: when and how to build strength training into your training schedule and how to adapt according to your skill-level, goals and peak races.Composition of a session: CORE movements (not your abs, the most important and effective movements to include), accessory work, sets and reps.Practical ways to get it done! Like buying a skipping rope.Common myths and their validity.Why strength training is KEY for longevity, in life and in being able to do the sport we love!This episode is truly a stand out in our work thus far and one that we believe every runner should listen to, at least once!Links:A view of the 74 y/o triathletes leg https://www.bettermovement.org/blog/2012/use-or-lose-looks-likeThe benefits of skipping: https://www.instagram.com/p/C0YyWvFNuTq/?igsh=MWI5OGRranJxNzNlOA==

When last did you ask yourself "why do I run"? Maybe it started as a way to lose a few kilo's or meet new people? Or maybe you find it to be the best way to clear your head and manage stress? Now consider for a moment that the reason you run had very little to do with what it does for you, personally, but rather enabled real change, access to resources and opportunity for your family, community or better yet an entire generation and those that follow...This is the reality of becoming a professional athlete for South African people who are born into disadvantaged communities. This is the reality of our guest today and there is no one whom we've met who carries the weight of these responsibilities with more pride, JOY and humility than The Pitbull - Nkosikhona Mhlakwana.In this conversation we learn more about Nkosikhona, who has made a major impact on the South African running scene since his debut as a young boy under the mentorship of Prodigal Khumalo to his major recent accolades of a top 6 finish at the Comrades Marathon and a 2nd Place at Two Oceans.We talk to him about: His early life and how his talent was discovered.How he earned the nickname "Pitbull".How having access to sponsorships has allowed him to put in the hard work to pursue his dreams. We go into detail about his training for Comrades Marathon; programs, periodisation the role of strength training, coaching and being coachable.We talk about nutrition and fuelling and how this is a skill that he's had to develop coming from humble beginnings and food scarce circumstances.The role of mentorship and how he hopes to become a mentor and act as a beacon of hope for athletes who aspire to make a living from their talent.This episode is sure to leave you feeling inspired and will leave with a whole new perspective of the word Pitbull.

What happens when you find a bunch of lekker people who like to run fast and socialise over coffee or a cold one afterwards? You create a club centred around all of the above and take to the streets!In today's conversation we chat to founder of The Social Runners Club, Adam Lipschitz, who is setting the pace and redefining how we look at the stuffy old club model - the vest can stay though...Adam is a self confessed busy-body/businessman or as Davey puts it, "a bonafide hustler". Adams sharp wit and know how for what people want - a place to meet, relate to one another and stay fit - saw the inception and rise of The Social Runners Club, which you may recognise as those dudes handing out Chicken Licken at the finish line of KZN local races. But there's more to the story and far more to Adam...Until recently Adam has "flown under the cloak of mystery', another pearler from Davey, and got sh!t done. He made a few big splashes on the athletics scene in his school and varsity years running fantastic times and showing signs of world level elite talent. He notably ran a 28:27 10 000m and 61 minute 21km in 2021 opening up amazing opportunities of pacing some Big City Marathons around the world over the last few years. In 2023 Adam shifted focus towards the Marathon distance and after a not-so-ideal training block, managed to run a marathon debut of 2:13:01 (the 3rd fastest time by a South African runner at that distance in 2023) at the 2023 Valencia Marathon as an unsigned, SOCIAL RUNNER. Despite not achieving his original goal of an Olympic qualifier (2:08), he was able to show yet again what an incredibly talented runner he is and will hopefully get another shot in the early stages of 2024 at qualifying to represent South Africa at the Paris 2024 Olympic Games. Make no mistake, he's adamant he'll get there but as he casually remarks, if he weren't able to run fast, he'd be happy with just lacing up and hitting the road with his friends. So in this conversation we unpack: Who is Adam Lipschitz, his background and his training.His complicated relationship with running injuries and what he's done to keep them at bay. A breakdown of his Valencia Marathon race day and future running goalsThe 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.

Let's face it, menopause and menopausal women more specifically, don't have the greatest reputation. Hot, sweaty, grumpy and sometimes "hysteric women", is the first and sometimes the only thing that people know or associate with menopause.This is quite alarming because menopause is as unavoidable as puberty, it is the second drastic hormonal shift that every woman (who has the privilege of aging) will experience at some point in her later adult years, starting typically from mid-40ies - early 50ies. However, if more people saw and understood menopause for what it is, we'd understand that it is vital to do everything we can to make sure that we arrive to our menopausal years well, because there are a multitude of changes that come along with menopause that impact the way that we are able to train and perform as runners.In this episode Shona helps us understand:The difference between the perimenopausal, menopausal and post-menopausal phases.What changes you can expect and how to navigate them.The vital role that oestrogen plays in muscle synthesis and bone density.How strength training is the most powerful tool you have in our toolbox, alongside nutrition and proper recovery.Where HRT fits in and how the narrative is changing on hormone replacement therapy.How to adapt the way you train to best support your body as it transforms.Shona is part of a small group of people who see, understand and is actively working on the problem of lack of or misinformation about menopause. She will soon be publishing a book (by way of the same name) that speaks specifically to the "Menopausal Runner". Shona's experience and expertise in the subject matter really blew us away. Everyone can benefit from giving this conversation a listen. For more recourses from Shona and the Coach Parry team you can visit: https://coachparry.com/comrades-strength-training/?via=nic&who=mar&utm_campaign=content_marketing&utm_medium=audio&utm_source=podcast&utm_content=Making%20a%20Runner&utm_term=Comrades%20Nov%202023

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.

This week's episode is both a summary of and a continuation of DEEP DIVE - Breathing for Runners Part 1. If you haven't listened to Part 1, it's not necessary to start with it to derive value from today's conversation.Breathing - a fundamental, automated process that we don't give much thought to until we decide to wade back into the waters of fitness after a period of inactivity or attempt a maximal effort, then we are suddenly reminded by burning lungs and constricted chest. This sensation tends to get the better of us and makes it hard to proceed - let's face it, it feels kak, especially for newbie runners. We're told it gets easier or do we just get better? In this episode we take a deep dive into breathing and the multifaceted ways that we can use our breath to make running a much easier and enjoyable experience!Our guest, Dr. Lawrence van Lingen, a Chiropractor by trade and human physiology and performance boffin by experience, helps us make sense of seemingly complex concepts like:anterior chain vs. posterior chain vs. balanced running styles and their relevance in breathing styles, emotional/mental wellbeing and injury incidence.super shoes, ground contact time and how the "what's right" has changed over time.side stitches and how to deal with them.unlocking the diaphragm with an interactive "breath pumps" exerciseexercise 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 flowthe best position to recover from maximal effort intervalsFor more recourses or to connect with Lawrence, find him at https://www.innerunner.com/Enjoy!

Breathing - a fundamental, automated process that we don't give much thought to until we decide to wade back into the waters of fitness after a period of inactivity or attempt a maximal effort, then we are suddenly reminded by burning lungs and constricted chest. This sensation tends to get the better of us and makes it hard to proceed - let's face it, it feels kak, especially for newbie runners. We're told it gets easier or do we just get better? In this episode we take a deep dive into breathing and the multifaceted ways that we can use our breath to make running a much easier and enjoyable experience!Our guest, Dr. Lawrence van Lingen, a Chiropractor by trade and human physiology and performance boffin by experience, helps us make sense of seemingly complex concepts like:Why breathing right matters and the physiology behind the process.Nose breathing vs. mouth breathing.Why CO2 is not just a "waste" by-product but the secret sauce powering performance.Breathing efficiently at any pace.Interactive breathing techniques, tests and exercises.The relationship between breathing, mindfulness, emotion and our perception.The effect breathing has on nutrition (this one was a wow moment).How changing your breathing can change your cadence, tendency to cramp and even injury incidence.Although much was covered there is still so much more that could've been discussed - this is a fascinating topic! If you'd like to connect with Lawrence, find him at https://www.innerunner.com/about-us or give him a follow https://www.instagram.com/lawrencevanlingen/Let us know what you thought of the episode and what you'd like us to cover next. Enjoy!

If you've clicked on this episode, you're clearly Comrades curious, a dangerous thing to be because the likelihood of you entering after listening is very high, if not a guarantee.In today's conversation Coach Lindsey Parry, aka. Coach Parry. aka. The Comrades Coach, lays out a road map to running the Comrades Marathon that we believe anyone can reliably follow to reach the ultimate destination, the Comrades finish line!Boasting a running CV that spans over 40 years, Coach Parry has learnt a thing or two along the way, he goes into great detail about sharing this knowledge and has earned himself the reputation of helping athletes achieve the seemingly impossible - a 90km footrace.Coach Parry's approach is calculated and confident, during the course of the conversation he helps us unpack some of the biggest and most daunting factors that athletes encounter during training for and running a race of this magnitude. We cover:11:40 How to approach training over the festive season. 18:27 Is it worth chasing a better batch seeding? Risk vs. reward.20:42 To run or not run Two Oceans Marathon in the build up?31:47 A breakdown of different run walk strategies from Finishers to Silver Medalists.37:07 Is running the Comrades Route Tester a make or break?40:30 Deciding on the right goal finish time.46:30 How to handle sickness and/or injury during training and when it's NOT OKAY to keep running.54:50 How to avoid the temptation of "goal inflation" ie. not overshooting the mark.57:12 The specifics of training for the up run, zooming in on the importance of and the right approach to quality hill work.01:01:01 STRENGTH TRAINING (it's in caps for a reason).Find the resources mentioned in the conversation here: https://coachparry.com/comrades-strength-training/?via=nic&who=mar&utm_campaign=content_marketing&utm_medium=audio&utm_source=podcast&utm_content=Making%20a%20Runner&utm_term=Comrades%20Nov%20202301:07:45 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!

Welcome to a brand new segment of MAR! As the name suggest, in this episode we take deeper look at the lower leg; what job it does to perform the action of running, why it gets injured and how to navigate pain.We couldn't have chosen a better guest to help us unpack the subject. Martin is one of the best health care professionals of our time, his inquisitive nature and steadfast pursuit for answers in solving the puzzles of problems that people present with make for an excellent combination. Not only is he mega-smart, he also has an extensive running CV to boast.In this conversation we cover:03:32 Martin brings a unique perspective to health care.06:43 Running as a physically demanding sport and why injuries happen.9:45 the difference between pace injuries and volume injuries.19:21 The nature of tendons and tendous injuries. 22:13 Developing running maturity, tuning into body sensations and injury grading.36:40 Managing calf strains.41:47 Achilles injury and warning signs explained.45:55 How eccentric load tendons heal.51:22 Unpacking "shin splints".55:23 Connecting to our deep muscles; awareness is key.If you have ever struggled with pain and injury of the lower keg or would like to make sure you never do, this is a great place to start.Enjoy!

Ryan Sandes is for South African Trail Running like Siya Kolisi is for South African Rugby: an icon whos name will stand the test of time, not only for the incredible results and personal success that he has achieved but for the lasting and transformative impact that he has had on the sport as a whole.16 years ago a young Ryan Sandes, who was completing his honours degree at the time, signed up to 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=-scoreEnjoy.

Every runner who's been at it for a few weeks or more will know the magical feeling of "getting better at it". Running feels like hard work at first, but once you get into a groove, start building fitness and stamina, you soon find yourself reaching for more; more mileage and better times. In this episode of Making HER Runner we're talking to her, who is maybe a little afraid to push the boundaries on what's possible. Our guest today, Andriana Cronje, aka Andy, helps us approach fear and failure head on by reminding us that it's okay to take risks when you have the right people supporting you and self-confidence, self-compassion and a little bit of competitiveness goes a long way.We chat:what it's like to be coached, follow a plan and train for a big goal.Andy's Cape Town Marathon race day experience - spoiler alert: it didn't go according to plan. What we learn from failure and getting back onto the horse.The value of friendships, retaining balance in your life and and making time for things that matter.Changing up your goals to include those that enrich your life and remind you of the joy of running.Keep an eye out on the BURNT social media pages for more information about the Summer Run Series. https://www.instagram.com/burnt.studios/

Often times as much as we'd like to, "normal runners" just can't relate to the well-meaning advice given by professional and elite athletes. That's why this episode with Carla Molinaro is such a refreshing one.Carla is a highly decorated professional runner, having placed 3rd in both TTOM and Comrades Marathon earlier this year, plus she's been selected to represent Great Britain in the upcoming 50km World Championships - but however decorated, Carla's approach to running is to keep things simple and not overlook the basic building blocks that allow us to improve as runners, irrespective of our goals.In this conversation you'll hear words like; consistency, community and CAKE - yes, cake, Carla makes it very clear that she is motivated by confectionary. She helps make sense of often overwhelming questions like:"am I good enough to benefit from coaching?"is Yoga and stretching beneficial?what kind of strength training is actually worth making time for in a busy schedule and training plan.and to make thing even simpler - she even started her own app which provides runners with a one-stop-shop for solutions to all of the above. Try it out with a 7 day free trial period. https://www.carlamolinaro.com/appAt 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!

In this finale episode of The Sanlam Cape Town Limited Series, we chat to Durban Adidas Runners Captain, Jody Taylor and it couldn't have been a more fitting way to wrap up the build up to this big day...During our conversation we were reminded of the simple reasons that we love running; the friendships, the community, the coffee and the viiiibes!But this is more than a chin wag and a bit of friendly banter, more importantly, Jodie reminds us that together we can conquer any goal and any distance.Our conversation covers:the important role of having both social clubs as well as traditional running clubs, working together to promote running in SA.how to start running.how to continue running once you've done your first couch-10km and work your way up the distance ranks.why community matters.Cape Town Marathon specifics including: the route, hot spots to look out for the Adidas Runners Crew and how to get maximum enjoyment out of the experience.This is the perfect way to get pumped for the Mother City - LET'S GO!!!All the best to everyone participating.

In this episode we're joined by an exceptionally talented runner, Dom Scott. With her impressive resume that includes: multiple NCAA championships, representing South Africa at two Olympics, and participating in the world major marathons elite field, Dom's journey as a professional athlete is nothing short of inspiring.We take a deep dive into the challenges and sacrifices Dom has faced in her running career, from the "pressure to perform on a single day" to the emotional toll it can take. Dom candidly discusses the reality of professional running, shedding light on its not-so-glamorous aspects that often go unnoticed on social media. She also reflects on the pride and joy she feels in her accomplishments, from earning a scholarship to pursue a degree in the USA to landing her Adidas sponsorship deal.As a proud South African with dual citizenship, Dom shares her love for her home country and the honour she feels when wearing the green and gold during races. She also offers valuable insights into the differences between track running and marathon running, highlighting the individual journey and resilience required in the latter.Throughout the episode, Dom emphasises the importance of nutrition and its often underrated role in running performance. She shares her own struggles and journey in understanding the impact of nutrition on her running success, dispelling common misconceptions and encouraging amateur athletes to prioritise this crucial aspect of their training.Join us as we delve into the physical and mental challenges of marathon running, the joy of training with a running buddy and the determination required to achieve personal goals...Whether you're a seasoned runner or just starting out, this episode is sure to inspire and motivate you to chase your own running dreams.