With just two weeks to go until Comrades, the training is largely done. The focus now shifts towards arriving at the start line healthy, confident, and ready to execute.

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

In this episode, you'll learn:

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

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

• How to set realistic and meaningful race goals

• The key principles of successful Comrades race execution

• How to approach the different sections of the Up Run

• Why pacing and patience are often more important than fitness

• Common mistakes runners make on race day

• Practical nutrition and hydration considerations

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

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

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

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

With Comrades just weeks away, the hard work is largely done — but for many runners, this is when the nerves, doubt, and overthinking really begin.

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

Nic unpacks:

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

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

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

We hope you enjoy the episode and find it insightful.

In this episode of Making A Runner, Nic sits down with one of the most exciting emerging names in South African endurance running — George Kusche.

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

Together, Nic and George unpack:

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

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

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

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

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

What does it really take to stay strong in running for years — not just months?

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

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

We dive into:

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

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

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

We hope you enjoy the episode!

For years, runners have been told to follow structured training phases — base, build, peak, taper — but is traditional periodisation still the best way to train?

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

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

They also dive into:

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

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

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

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

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

In this episode of Making A Runner, Host Nic sits down with an old friend of the podcast, Coach Andy Brodziak , to explore one of the most powerful—and often misunderstood—tools in endurance training: heat adaptation.

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

Together, they unpack:

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

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

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

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

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

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

To kick off a new year of Making A Runner, Host Nic Acampora is joined once again by one of the podcast’s most trusted voices — Sports Nutritionist (MSc), Running and Strength Coach , Annie Bothma — for a community-driven Q&A episode.

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

In this episode, they discuss:

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

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

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

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

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

Welcome to the last Making A Runner Episode of 2025.

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

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

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

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

In this episode of Making a Runner, Nic Acampora is joined once again by Sports Nutritionist and Elite Athlete Annie Bothma for a deep dive into one of the most misunderstood pillars of endurance performance: Protein.

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

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

You’ll learn:

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

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

• The role of essential amino acids in muscle protein synthesis

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

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

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

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

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

What happens when you’ve done the training, visualized the finish line, and race day is suddenly taken away?

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

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

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

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