In this episode of Making A Runner, host Nic sits down once again with Annie Bothma – IOPN Performance Sports Nutritionist (MSc), Running and Strength coach, and Endurance Athlete – to tackle a topic that’s often misunderstood in the running world: sustainable weight loss and body composition change for athletes.

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

You’ll learn:

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

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

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

• Practical strategies for sustainable fat loss while maintaining strength

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

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

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

In this inspiring episode of Making A Runner, host Nic sits down with runner and content creator, Chanel Cronje, to talk about one of the most relatable topics in the sport: injury.

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

Together, Nic and Chanel explore:

• The emotional toll of injury and how to manage it

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

• The role of cross-training and rehab in recovery

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

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

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

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

In this episode of Making A Runner, Nic sits down with one of the sport’s most respected voices — Jason Fitzgerald, coach and host of the Strength Running Podcast. From his humble beginnings showing up to his first cross-country practice in basketball shoes, to becoming a 2:39 marathoner and leading coach, Jason’s journey is filled with lessons every runner can learn from.

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

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

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

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

Davey is back on the show and with Nic they go over all you need to hear in the build up to the 2025 Comrades Down Run.

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

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

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

- Seconding and on the day support

- Carbo-loading strategies

- Recovery and Sleep strategies

- Morning of the race advice

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

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

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

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

In this episode of Making a Runner, host Nic Acampora sits down with South African running icon, Irvette Van Zyl, as she prepares for her very first Comrades Marathon.

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

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

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

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

Ready to make the most of your Comrades Down Run?

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

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

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

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

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

What does it take to chase some of the world’s biggest running dreams—while juggling careers, travel, setbacks, and the everyday demands of life? In this inspiring episode of Making A Runner, host Nic Acampora sits down with Jade De Sousa and Dominique Webb, two South African runners who not only earned the coveted Abbott Six Star Medal, but met on this journey, pushed their personal boundaries and continued to inspire every step of the way.

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

You’ll hear:

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

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

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

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

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

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

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

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

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

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 [email protected] with any questions or on our socials @makingarunner. You can also reach out to Andy on his socials @andybrodziak .

If you enjoyed the show, remember to leave a review and share it with your running buddies!

LINKS FROM THE CONVERSATION

How to measure your sweat rate to improve your hydration: https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/#:~:text=This%20is%20easy%20if%20you%20drink%20from%20a%20single%20bottle%20or%20two.&text=After%20exercise%2C%20towel%20yourself%20dry,clothes%20will%20hold%20some%20sweat).

Fuel and Hydration Testing Consultation: https://forms.gle/m3to8j1Y7LUy4RL37

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.