Making A Runner

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 .

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:

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.

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

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.

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:

We 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.

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.

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 movement
• Muscular relationships and the importance of each muscle group
• How the hip impacts our running motion and the multiple roles it plays
• Common hip injuries and how to know what you may be potentially suffering from
• The relationship between hip pain and back pain

This 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.

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 Detail
• What 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".