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.

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!