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_

With just weeks to go until Cape Town Marathon, this episode is your go-to guide for race day success. Host Nic Acampora sits down with Mike Roscoe from SBR Sports Coaching to unpack the critical details that can make or break your marathon performance.

From mastering your final long runs and fine-tuning your nutrition plan, to tapering strategies, gel selection, caffeine use, and mental preparation—this conversation is packed with practical advice for both first-timers and experienced marathoners alike. Mike also shares insights on pacing, injury management, and how to build a bulletproof race day plan.

Whether you're chasing a PB or just aiming to finish strong, this episode will leave you feeling more prepared and confident heading into race day.

We wish you all the best!

Follow Mike on Instagram @mikeroscoe_sbrsports or visit his site www.sbrsport.co.za for more information.

In Part 2 of this powerful two-part series, Nic Acampora continues the conversation with Dr. Matt Silver—Doctor of Physical Therapy, Performance Coach, and Author of Built to Run. This episode dives deeper into the transition from rehabilitation to peak performance, exploring the key elements that help runners move from pain to potential.

Together, Nic and Matt unpack the practical tools and mindset shifts needed to rebuild running confidence, including the role of gait retraining, coordination, and strength training. You’ll learn how cadence, ground contact time, and foot mechanics impact running efficiency, plus what cues and drills can be used to correct common issues like over-striding and postural collapse.

Whether you're returning from injury, refining your form, or simply chasing more efficient movement, this episode is full of insight to help you reconnect mind and movement.

If you haven't done so yet, we highly recommend going back to listen to Part one of this conversation (MAR Episode 117).

To find out more info on Dr. Matt Silver, you can give him a follow on socials @mattsilverpt or visit https://www.alphaprojectphyzio.com .

As always, we hope you enjoy the show—don’t forget to leave a review and share with your fellow runners!

With just 10 weeks to go until race day, this episode of Making A Runner is your go-to guide for final preparations ahead of the Cape Town Marathon.

Your Host Nic — a three-time CT Marathon finisher — sits down with Coach Mike Roscoe from SBR Sports Coaching to unpack everything you need to know to get to the start line feeling confident and ready to run your best race yet.

Whether you're training for your first marathon or chasing a PB, Mike brings a wealth of knowledge from years of experience coaching runners. Together, they cover:

• How to structure your final training weeks

• Key differences in approach for first-timers vs. experienced runners

• Strength training integration without sacrificing recovery

• How to mentally prep for race day and manage expectations

• Route insights

• The importance of consistency, mindset, and building belief

This conversation is packed with practical advice, relatable insight, and expert tips that’ll leave you feeling motivated and prepared. It's the episode we all wish we had before our first Cape Town Marathon!

Make sure to share it with your running buddies and leave a review on the show.

For more information and educational content follow Mike on instagram @sbrsportscoaching or check out his website www.sbrsport.co.za .

In this insightful episode of Making A Runner, Nic Acampora sits down with Dr. Matt Silver— Sports Physical Therapist, Running Coach and author of Built to Run—for a powerful conversation that redefines how we think about running injuries, movement, and performance.

Together, they explore why runners often stay stuck in injury cycles and how a whole-body, system-first approach can offer lasting solutions. From mobility myths and the truth about core training, to foot health, breathing techniques, and the evolution of running shoes, Matt unpacks what it really means to be a resilient, high-performing runner.

You’ll learn:

• Why injuries are more about disconnection than damage.

• How rotational strength and hip mobility influence over striding.

• Why pronation is your friend—not your enemy.

• The hidden role of your rib cage, pelvis, and breath in efficient running.

• How strong, adaptable feet can unlock better movement and fewer injuries.

• Why rehab must go beyond symptoms and become context-driven.

Whether you're a coach, elite, or recreational runner navigating a setback—or simply want to run stronger for longer—this episode is packed with takeaways to help you reconnect with your body and build lifelong durability.

Tune in and discover why you were Built to Run—and how to stay that way. Make sure to leave a review and share the conversation with a running buddy. Enjoy!

You can find out more about Dr. Matt Silver at https://www.alphaprojectphyzio.com/ or purchase his book on

https://www.alphaprojectphyzio.com/built-to-run-book OR https://www.takealot.com/built-to-run-the-runner-s-guideto-fixing-common-injuries-resolvi/PLID95484202

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.