Making A Runner

If you've clicked on this episode, you're clearly Comrades curious, a dangerous thing to be because the likelihood of you entering after listening is very high, if not a guarantee.

In today's conversation Coach Lindsey Parry, aka. Coach Parry. aka. The Comrades Coach, lays out a road map to running the Comrades Marathon that we believe anyone can reliably follow to reach the ultimate destination, the Comrades finish line!

Boasting a running CV that spans over 40 years, Coach Parry has learnt a thing or two along the way, he goes into great detail about sharing this knowledge and has earned himself the reputation of helping athletes achieve the seemingly impossible - a 90km footrace.

Coach Parry's approach is calculated and confident, during the course of the conversation he helps us unpack some of the biggest and most daunting factors that athletes encounter during training for and running a race of this magnitude.

We cover:

11:40 How to approach training over the festive season.

18:27 Is it worth chasing a better batch seeding? Risk vs. reward.

20:42 To run or not run Two Oceans Marathon in the build up?

31:47 A breakdown of different run walk strategies from Finishers to Silver Medalists.

37:07 Is running the Comrades Route Tester a make or break?

40:30 Deciding on the right goal finish time.

46:30 How to handle sickness and/or injury during training and when it's NOT OKAY to keep running.

54:50 How to avoid the temptation of "goal inflation" ie. not overshooting the mark.

57:12 The specifics of training for the up run, zooming in on the importance of and the right approach to quality hill work.

01:01:01 STRENGTH TRAINING (it's in caps for a reason).

Find the resources mentioned in the conversation here: https://coachparry.com/comrades-strength-training/?via=nic&who=mar&utm_campaign=content_marketing&utm_medium=audio&utm_source=podcast&utm_content=Making%20a%20Runner&utm_term=Comrades%20Nov%202023

01:07:45 Understanding why it's important to learn how to run at slower paces when training for Comrades and how this will affect your race.

01:10:28 How to mentally prepare for "possibly the toughest thing you've ever put your body through"

This is an epic conversation, we are grateful to and inspired by Coach Parry, we hope you will be too.

To find out more information about Coach Parry give him a follow on socials or visit https://coachparry.com/?via=nic to enquire about coaching and access other free online Comrades resources.

Enjoy!

Welcome to a brand new segment of MAR! As the name suggest, in this episode we take deeper look at the lower leg; what job it does to perform the action of running, why it gets injured and how to navigate pain.

We couldn't have chosen a better guest to help us unpack the subject. Martin is one of the best health care professionals of our time, his inquisitive nature and steadfast pursuit for answers in solving the puzzles of problems that people present with make for an excellent combination. Not only is he mega-smart, he also has an extensive running CV to boast.

In this conversation we cover:

03:32 Martin brings a unique perspective to health care.

06:43 Running as a physically demanding sport and why injuries happen.

9:45 the difference between pace injuries and volume injuries.

19:21 The nature of tendons and tendous injuries. 

22:13 Developing running maturity, tuning into body sensations and injury grading.

36:40 Managing calf strains.

41:47 Achilles injury and warning signs explained.

45:55 How eccentric load tendons heal.

51:22 Unpacking "shin splints".

55:23 Connecting to our deep muscles; awareness is key.

If you have ever struggled with pain and injury of the lower keg or would like to make sure you never do, this is a great place to start.

Enjoy!

Ryan Sandes is for South African Trail Running like Siya Kolisi is for South African Rugby: an icon whos name will stand the test of time, not only for the incredible results and personal success that he has achieved but for the lasting and transformative impact that he has had on the sport as a whole.

16 years ago a young Ryan Sandes, who was completing his honours degree at the time, signed up to run the Kysna Marathon. Where he'd usually be in attendance of the Annual Oyster Festival, him and his friends decided they'd shape up and participate in the run element of the festivities as well. Having left it to the last minute, he pulled the short straw and was the only one who wasn't able to secure an entry to the half marathon. With youth and bravado on his side, he figured "oh well, half marathon or full, can't be that difficult"...and so one of the most iconic Ultra Distance Trail Runners of all time discovered his talent.

Since that fateful day Ryan has had a prolific career of racing for podium positions, he has won an ultra on each continent and has racked up a bucket list of world-wide adventures that have taken him from the depths of the Amazon Rain Forrest to some of the highest peaks on the globe.

But what distinguishes Ryan from the rest is his mental stoke and absolute passion for nature, people and using his sport as a vehicle for good.

In this conversation you'll hear about:

• Ryan's circumnavigation of Lesotho and multi-day exploration of the Himalayas, plus the lessons in humanity and compassion along the way.
• The teachings of hindsight and the beauty of relinquishing control.
• The pinnacle of Ultra Trail Running: UTMB, the 4 failed attempts and the one in which he triumphed.
• How trail running has evolved as a sport, what it is doing for the people and communities that are involved and Ryans influence on South African trail running.
• Mindset and why if more people spent time alone in nature "we'd be able to solve more of the world's problems".

This episode was a true bucket list one for us but we couldn't have predicted how epic it would be!

If you need visuals to help you paint the picture find Ryan's Red Bull photo library here:

https://www.redbullcontentpool.com/search?q=Ryan%20Sandes&sort=-score

Enjoy.

Every runner who's been at it for a few weeks or more will know the magical feeling of "getting better at it". Running feels like hard work at first, but once you get into a groove, start building fitness and stamina, you soon find yourself reaching for more; more mileage and better times.

In this episode of Making HER Runner we're talking to her, who is maybe a little afraid to push the boundaries on what's possible.

Our guest today, Andriana Cronje, aka Andy, helps us approach fear and failure head on by reminding us that it's okay to take risks when you have the right people supporting you and self-confidence, self-compassion and a little bit of competitiveness goes a long way.

We chat:

• what it's like to be coached, follow a plan and train for a big goal.
• Andy's Cape Town Marathon race day experience - spoiler alert: it didn't go according to plan.
• What we learn from failure and getting back onto the horse.
• The value of friendships, retaining balance in your life and and making time for things that matter.
• Changing up your goals to include those that enrich your life and remind you of the joy of running.

Keep an eye out on the BURNT social media pages for more information about the Summer Run Series. https://www.instagram.com/burnt.studios/

Often times as much as we'd like to, "normal runners" just can't relate to the well-meaning advice given by professional and elite athletes. That's why this episode with Carla Molinaro is such a refreshing one.

Carla is a highly decorated professional runner, having placed 3rd in both TTOM and Comrades Marathon earlier this year, plus she's been selected to represent Great Britain in the upcoming 50km World Championships - but however decorated, Carla's approach to running is to keep things simple and not overlook the basic building blocks that allow us to improve as runners, irrespective of our goals.

In this conversation you'll hear words like; consistency, community and CAKE - yes, cake, Carla makes it very clear that she is motivated by confectionary.

She helps make sense of often overwhelming questions like:

• "am I good enough to benefit from coaching?"
• is Yoga and stretching beneficial?
• what kind of strength training is actually worth making time for in a busy schedule and training plan.

and to make thing even simpler - she even started her own app which provides runners with a one-stop-shop for solutions to all of the above. Try it out with a 7 day free trial period. https://www.carlamolinaro.com/app

At the core of it, Carla is an all-round lekker human-being with a wicked sense of humour and some serious athletic talent.

This is an episode for every runner, enjoy!

In this finale episode of The Sanlam Cape Town Limited Series, we chat to Durban Adidas Runners Captain, Jody Taylor and it couldn't have been a more fitting way to wrap up the build up to this big day...

During our conversation we were reminded of the simple reasons that we love running; the friendships, the community, the coffee and the viiiibes!

But this is more than a chin wag and a bit of friendly banter, more importantly, Jodie reminds us that together we can conquer any goal and any distance.

Our conversation covers:

• the important role of having both social clubs as well as traditional running clubs, working together to promote running in SA.
• how to start running.
• how to continue running once you've done your first couch-10km and work your way up the distance ranks.
• why community matters.
• Cape Town Marathon specifics including: the route, hot spots to look out for the Adidas Runners Crew and how to get maximum enjoyment out of the experience.

This is the perfect way to get pumped for the Mother City - LET'S GO!!!

All the best to everyone participating.

In this episode we're joined by an exceptionally talented runner, Dom Scott. With her impressive resume that includes: multiple NCAA championships, representing South Africa at two Olympics, and participating in the world major marathons elite field, Dom's journey as a professional athlete is nothing short of inspiring.

We take a deep dive into the challenges and sacrifices Dom has faced in her running career, from the "pressure to perform on a single day" to the emotional toll it can take.

Dom candidly discusses the reality of professional running, shedding light on its not-so-glamorous aspects that often go unnoticed on social media. She also reflects on the pride and joy she feels in her accomplishments, from earning a scholarship to pursue a degree in the USA to landing her Adidas sponsorship deal.

As a proud South African with dual citizenship, Dom shares her love for her home country and the honour she feels when wearing the green and gold during races. She also offers valuable insights into the differences between track running and marathon running, highlighting the individual journey and resilience required in the latter.

Throughout the episode, Dom emphasises the importance of nutrition and its often underrated role in running performance. She shares her own struggles and journey in understanding the impact of nutrition on her running success, dispelling common misconceptions and encouraging amateur athletes to prioritise this crucial aspect of their training.

Join us as we delve into the physical and mental challenges of marathon running, the joy of training with a running buddy and the determination required to achieve personal goals...

Whether you're a seasoned runner or just starting out, this episode is sure to inspire and motivate you to chase your own running dreams.

Gear up for the ultimate weekend festival of Trail Running at the Sanlam Cape Town Marathon!

In this episode we chat to trail legend and defending title holder of the Trail Marathon, Kane Reilly, to provide you with all you need to know to tackle the 46km, 22km, or 11km routes.

Kane has conquered some of the most challenging trails around the world. In this episode we take an inside look at some of those adventures from Mt. Blanc to World Trail Champs plus Otter Trail which keeps him coming back for the elusive "W".

If you're just here to get some inside tips about SCTM, then skip ahead to 24:00 minutes where we chat:

• Route profile
• Race Strategies
• The weather (it is Cape Town after all)
• Fuelling and more...

To gain access to GPX files for the Trail Marathon and the Shorter Distances, make sure to sign up to the MAR newsletter on our website www.makingarunner.com

Want to watch the full episode? We are now releasing the full video interview to our Petreon Subscribers https://patreon.com/MakingARunner?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

They say that once you retire it's important to find hobbies that will keep you busy, challenge you both mentally and physically and ones that will keep you involved in your community. Now, marathon running may not be the popular choice but it certainly ticks all of those boxes and then some...

When Harry Botha joined his local running club at 66, having retired to the coast and eager to get involved in the pass times of his new community, little did he know that he was taking the first tentative steps in a journey that would take him around the world.

At age 82, Harry has run 19 marathon in total, one on every continent of the globe and holds some of the rarest and most coveted accolades in running circles world wide including:

• The Abbotts World Marathon Majors 6 Star Medal + the 5 Star certificate (which he was awarded before Abbotts' involvement or the addition of the Tokyo Marathon).
• The Marathon Grand Slam Club Membership - awarded to participants who have completed a marathon on every continent.
• He has run a marathon in every extreme known to man including: both the North and South Poles, at the top of Mt. Everest Base Camp, along The Great Wall of China, The Great Barrier Reef and earlier this year, he realised his life's dream by competing in the Marathon des Sables (a 250km multi-stage race through the Moroccan desert) and it all started with Berlin Marathon at age 67.

Listening to this episode is an journey through time as Harry regales us with tales of the wanderlust that has filled his life, form his first trip to England from the humble origins of Rhodesia (now Zimbabwe) before travel was a convenient as a 4 hour layover in Dubai, to the detail of his epic running adventures around the world, the people he's met along the way and the inspiration that keeps him waking up, lacing up and dreaming up his next goal.

Listen & be inspired!

This episode kicks of our latest limited series covering The Sanlam Cape Town Marathon.

We unpack training, preparation and race day strategies from 3 different perspectives:

• The marathon newbie
• The personal best hopeful
• and the injured athlete...

Coming up within the limited series:

• What's up with all the Abbott's Marathon Majors stuff?
• A discussion about the trail running festival with some big names in trail...
• Route profile and your race strategy.
• Fuelling for a marathon.
• Mental preparation to see you through 42.2km

Subscribe to the MAR weekly* newsletter and receive bonus content, tips, workouts and more...https://makingarunner.com/

*Mail drops every Monday at 7am.

Route GPX file for Garmin: https://connect.garmin.com/modern/course/144118050