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:

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]

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:

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 .