Episodes
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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.
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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 [email protected]
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Episodes manquant?
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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
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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.
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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.
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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 .
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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.
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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
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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 [email protected] with any questions or suggestions or follow us on our social channels @makingarunner.
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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 UTCTWe 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 [email protected] or reach out to us on socials @makingarunner.
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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.
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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 [email protected] for your questions or suggestions.
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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".
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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 [email protected]
*This episode was brought to you by Rawbiotics. Visits www.rawbiotics.co.za and claim your 15% discount using code 'MAR15'.
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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.
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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: [email protected]
Visit: tri-tanium.com
Social: @tritaniumcoaching @andybrodziak
This episode was brought to you by Rawbiotics. Visits www.rawbiotics.co.za and claim your 15% discount using code MAR15.
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Overview:
In this episode Nic and Davey are back and chatting to Official Comrades Coach, Lindsey Parry, discussing race day strategy and final preparation for the Ultimate Human Race.
In the conversation Lindsey emphasises the importance of getting to race day feeling fresh and pain-free advising runners to embrace the fatigue and understand that it is normal at this stage of training. He recommends a gradual tapering of training volume and intensity in the last two weeks before the race. Lindsey also highlights the mental aspect of running Comrades, including setting smaller goals during the tough parts of the race and trusting the training process. He provides insights into the up-run route and the challenges runners can expect at different sections of the course. The conversation provides a detailed breakdown of the Comrades Marathon up run, including key points along the route, pacing strategies, and tips for achieving specific goals.
Lindsey Parry explains the course and highlights the challenges and opportunities at each stage. He emphasises the importance of pacing, especially for those aiming for a Bill Rowan or Silver medal. He also discusses the possibility of breaking the up run record and provides overall advice for training and final preparation.
You can access more insight from Coach Parry on https://coachparry.com/?via=nic
Whether you are an experienced Comrades runner, Novice or non runner, this episode will hold all the insight you need to conquer the Ultimate Human race. Enjoy the conversation and all the best from the MAR Team.
Time Stamps:
15:00 - Getting to Race Day: Freshness and Pain-Free
20:14 - Tapering: Gradual Reduction in Training
39:30 - Understanding the Up-Run Route: Challenges and Highlights
47:23 - Course Overview and Key Points
01:02:25 - Understanding the Cutoffs
01:06:19 - Setting Goal Times and Pacing Strategies
01:16:26 - Aiming for a Bill Rowan or Silver Medal
01:20:39 - The Potential for Breaking the Up Run Record
As always, feel free to connect with us on Instagram @makingarunner, e-mail on [email protected] 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.
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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!
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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==
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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 [email protected] or give us a follow on our socials @makingarunner and don't forget to review and share with your running buddy.
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