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:

• Why Carb Loading Matters: Annie explains the significance of carbohydrates in delaying fatigue during endurance events, especially those lasting over 90 minutes.

• The Evolution of Carb Loading: The discussion covers how carb loading techniques have changed over time, and why modern approaches differ from older practices.

• Guidelines for Effective Carb Loading: Nic and Annie outline practical steps for athletes to follow, including the recommended intake of 8 to 12 grams of carbs per kilogram of body weight for 2 to 3 days leading up to the race.

• Avoiding Common Pitfalls: They highlight the fine line between effective carb loading and overeating, ensuring that runners can maximize their energy stores without overindulging.

• Choosing the Right Carbs: Annie advises on selecting high to moderate glycemic index (GI) carbohydrates that are low in fiber and fat to optimize performance and minimize digestive discomfort.

• Hydration and Carb Loading: They discuss the importance of proper hydration during carb loading, emphasizing the need for adequate fluid and sodium intake as carbs store water in the muscles.

• Personalized Nutrition: The episode wraps up with a conversation on the importance of individualization in nutrition plans, and how working with a sports nutritionist can provide tailored advice to meet specific needs.

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.

Are you willing to reconsider everything you think you know about hydration?

This episode had us diving into the deep waters of hydration for endurance sports, with multiple Kona Ironman World Championship contender, Sport Scientist and Coach, Andy Brodziak, who is a representative of Precision Hydration - an industry leader in all things, you guessed it, hydration.

What may appear to be a pretty straight forward topic is actually a lot more technical and subjective than we realised.

In today's episode Andy shares his wealth of knowledge and helps us understand how being well-hydrated goes far beyond just drinking enough water. By dialing in and finding homeostasis for our unique hydration needs - we could stand to feel and perform at out very best!

We chat:

• The difference between dehydration and being over-hydrated and the risks associated with both.
• Sweat, sweat rate and what we can learn from the quality and quantity of our sweat.
• The 101 on Electrolytes.
• All things sodium; table salt, salt tablets, salty snacks, sodium in hydration drinks and more...
• The gist on caffeine/caffeine supplements and where they fit into the plan.
• Homeostasis; discovering and meeting our carbohydrate, salt and fluid needs for ultimate performance in training and competition.
• Precision Hydration testing and discovering your UNIQUE fuel and hydration requirements.

The work that Andy and the team at Precision Hydration are doing stands to change the game of endurance sport. We are honored to have had this conversation and know that there is still much to discover and discuss. If you'd like to continue learning about the subject or get hold of the team, here are a list of resources:

• https://www.precisionhydration.com/performance-advice/nutrition/nutrition-endurance-performance/
• https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/
• Measure your sweat rate: https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/

Get in touch with Andy:

Email: andy@tri-tanium.com

Visit: tri-tanium.com

Social: @tritaniumcoaching @andybrodziak

This episode was brought to you by Rawbiotics. Visits www.rawbiotics.co.za and claim your 15% discount using code MAR15.

Overview:

In this episode Nic and Davey are back and chatting to Official Comrades Coach, Lindsey Parry, discussing race day strategy and final preparation for the Ultimate Human Race.

In the conversation Lindsey emphasises the importance of getting to race day feeling fresh and pain-free advising runners to embrace the fatigue and understand that it is normal at this stage of training. He recommends a gradual tapering of training volume and intensity in the last two weeks before the race. Lindsey also highlights the mental aspect of running Comrades, including setting smaller goals during the tough parts of the race and trusting the training process. He provides insights into the up-run route and the challenges runners can expect at different sections of the course. The conversation provides a detailed breakdown of the Comrades Marathon up run, including key points along the route, pacing strategies, and tips for achieving specific goals.

Lindsey Parry explains the course and highlights the challenges and opportunities at each stage. He emphasises the importance of pacing, especially for those aiming for a Bill Rowan or Silver medal. He also discusses the possibility of breaking the up run record and provides overall advice for training and final preparation.

You can access more insight from Coach Parry on https://coachparry.com/?via=nic

Whether you are an experienced Comrades runner, Novice or non runner, this episode will hold all the insight you need to conquer the Ultimate Human race. Enjoy the conversation and all the best from the MAR Team.

Time Stamps:

15:00 - Getting to Race Day: Freshness and Pain-Free

20:14 - Tapering: Gradual Reduction in Training

39:30 - Understanding the Up-Run Route: Challenges and Highlights

47:23 - Course Overview and Key Points

01:02:25 - Understanding the Cutoffs

01:06:19 - Setting Goal Times and Pacing Strategies

01:16:26 - Aiming for a Bill Rowan or Silver Medal

01:20:39 - The Potential for Breaking the Up Run Record

As always, feel free to connect with us on Instagram @makingarunner, e-mail on info@makingarunner.com or simply leave a review on your favourite streaming platform.

This episode was brought to you by Rawbiotics. Visits www.rawbiotics.co.za and claim your 15% discount using code MAR15.

Every experienced runner knows that when the going gets tough you better be on top of your mental game! But mental strength is often only something that comes along with years of experience and some tough lessons learnt.

But mental gains can be trained and with developing the right habits, it could be the key to unlocking not only your best performance, but your perception of satisfaction too.

It all starts with deciding what kind of runner you want to be…

That’s where our guest today comes in, Giovanni Bianco, Mental Performance Coach and All-American Triathlete, helps us master our mental game. We chat:

• Dealing with discomfort, failure and self doubt.
• The power of deciding what kind of runner you want to BE and how this can transform your running experience good/bad.
• Mental strength: having it vs developing it.
• Creating the “perfect race conditions” vs waiting got everything to line up.

Give Giovanni a follow on Social Media @giovannimentalperformance and feel free to reach out to him if you are in need of a mental coach that knows how to get the best out of his athletes.

We hope you enjoyed the show!

In a modern society that thrives on comfort, choosing to run and push the boundaries on performance is inherently uncomfortable. It's going beyond what's normal and as athletes, our nutrition should reflect that...

Unfortunately this is often not the case and nutrition is an afterthought, second to training. But they are not actually separate things, they go hand in hand in finding hormonal homeostasis - balance - which is reflected back to us in our ability to maintain or improve our performance.

Today's episode takes a closer look at the effect that fuelling has on hormones and as a result our training. Our guest, Annie Bothma, a certified Master Sports Nutritionist, Running Coach and Professional Athlete helps unpack:

• Hormones, what they are and why they matter.
• Cortisol, stress and recovery.
• Sex hormones and issues with energy availability; REDS, LEA.
• The impact of fasting and calorie restriction.
• How good nutrition and adequate fuelling can support hormonal health.
• The difference between training for weight loss and training for performance and why it's vital to differentiate between the two.
• And more...

This is the kind of episode that you can return to time and time again and learn something new every time.

As Annie mentions, if you suspect that a loved one or training buddy is suffering the consequences of poor nutrition or any of the concepts discussed in this episode, please encourage them to seek professional help! We cannot do this sport without taking care of our health.

If you'd like to reach out to Annie, find her at: https://www.anniesathletes.org/ and to learn more about her journey as an athlete and professional, we encourage you to follow her blog too - https://www.anniebothma.com/

Feel free to reach out to us at anytime on socials: https://www.instagram.com/makingarunner?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

We bring to you another deep dive with one of our favourite guests on the show, Dr Martin Khoury is not your average Chiropractor. His inquisitive nature and steadfast pursuit for answers make for an excellent combination in solving the puzzling problems that people present with - and give us the opportunity to bring you an even better conversation. Not only is he mega-smart, he also has an extensive running CV to boast.

Today we chat strictly to problems surrounding the knee, one of the most commonly injured areas for runners.

We talk through some unconventional theories about why people present with maladies in the first place and how the body tells a story through its biomechanical patterns…if we’re able to tune in and read the signs, we may be able to interpret and prevent some of the injuries that otherwise take us by surprise.

Our conversation addresses:

• The anatomical structure of the knee.
• 3 common knee conditions, their symptoms and treatment options including: Patella Tendon pain, ITB issues and Patella Tracking issues.
• How running can expose weaknesses that otherwise wouldn’t have been discovered.
• Trail running as an alternative to road running and in which conditions it may be helpful/harmful.

We hope that today's episode gave you the insight you need to tackle any current and future knee injuries. If you have any questions feel free to reach out on info@makingarunner.com or give us a follow on our socials @makingarunner and don't forget to review and share with your running buddy.

"We have to learn to bend before we break,"...

What started out as a finish line conversation after a particularly gruelling marathon (in one of Durban's finest displays of humidity), resulted in what you'll hear today. With those words, Jordy nudged us towards a reality that few are prepared to acknowledge, and ultimately forced the question to be asked: what are the limits of endurance?

Today is a deep dive and exploration into the human body and how it responds to endurance training with a special focus on HORMONES!

Thanks to Jordy's personal experience in covering ultra-distances and his medical training as a doctor, he is able to break down and help us understand how to tread the fine line between exercise being a helpful tool in the pursuit of health and longevity and when we may be short changing ourself and pushing boundaries at the potential risk of, serious and irreparable damage...

Today we learn about:

• What are hormones and why are humans ultimately "hormone puppets" governed by them.
• How hormones are created and how body fat, digestive health and nutrition are all intimately linked.
• The 'exercise paradox' and using exercise as a form of medicine/drug.
• The dark-side of training/or not being able to train and how it relates to our mental health.
• Training, ageing and longevity in the sport.
• Learning how to appreciate the plateaus and shifting the goal post when performance-based goals are no longer an option.

As you'll hear, Jordy is a master of his craft, both on 'the field' and in the office, he is also a fantastic story teller and will have you rethinking your 'why' when it comes to running - which is always a great idea to revisit and realign with.

We hope that today's conversation leaves you feeling both inspired and empowered about your running and your health.

Let us know if you enjoyed this 2 part conversation and make sure to share with a running buddy so that we can ensure that we are all able to run stronger for longer.

Enjoy!

Returning to the start line of The Total Sports Two Ocean Marathon this year we have Irvette van Zyl "aka The other South African in the ladies elite field", as Irvette jokingly recalls the 2022 race and how Gerda pipped her in the last 3km to take the win and break the course record.

In today's conversation - our most candid and authentic one to date (our apologies for all of the audio blips) - we hear about the past two years of injuries, and challenges that she's faced in her fight back up to the top.

With her incredible CV of experience in road running and the insights gained within the period of struggle, she was our top pick for a single episode on the TTOM and why it remains Africa's finest ultra-marathon.

We chat:

• Race day planning and what to expect from the next 2 weeks
• Nutrition and race day fuelling
• The route and what to expect from the day
• Pro tips including the best seconding spots and choosing the racing line to avoid the ITB_biting camber
• Alternative training and staying fit recovering while recovering from injury
• Inspiring sentiments and words of inspiration to get you psyched up to run your best TTOM

Need more info? Remember that in Season 2 (2023) we covered a 6 episode series on the Total Sports Two Oceans - feel free to go back and re listen to the magic from all our previous Two Oceans experts.

All the best for this years race!

Want to connect with us? Feel free to pop us an email on info@makingarunner.com or follow us on social media @makingarunner on Instagram or Facebook.

"We have to learn to bend before we break,"...

What started out as a finish line conversation after a particularly gruelling marathon (in one of Durban's finest displays of humidity), resulted in what you'll hear today. With those words, Jordy nudged us towards a reality that few are prepared to acknowledge, and ultimately forced the question to be asked: what are the limits of endurance?

Today is a deep dive and exploration into the human body and how it responds to endurance training. Thanks to Jordy's personal experience in covering ultra-distances and his medical training as a doctor, he is able to break down and help us understand how to tread the fine line between exercise being a helpful tool in the pursuit of health and longevity and when we may be short changing ourself and pushing boundaries at the potential risk of, serious and irreparable damage...

Today we learn about:

• The cardiovascular and pulmonary systems - in short, what happens to your heart and lungs when you train to get fitter and faster.
• The process of pre-race screening, why it matters and how it is evolving to benefit our sport and its participants.
• 'Earning the right to train hard' and how to get there, safely and sustainably!
• The problem with thinking that 'better' is the only goal.
• The 101 on falling ill and managing sickness + why we tend to get sick in a taper period and what we can do to avoid it.

As you'll hear, Jordy is a master of his craft, both on 'the field' and in the office, he is also a fantastic story teller and will have you rethinking your 'why' when it comes to running - which is always a great idea to revisit and realign with.

We hope that today's conversation leaves you feeling both inspired and empowered about your running and your health.

Look out for Part 2 coming soon...(date tbc).

To take a quote directly from today's conversation, "Shoes shoes shoes shoes shoeees! And then you need to pick one?". How? And where do you even start?

It comes as no surprise to you that the running shoe market is flooded with options and with the latest technological improvements; carbon plates, foam on foam on foam, stack height, heel drops and a plethora of specs to consider before you even get to brand or colour way preferences, it can feel like an impossible maze to work your way through to find the right fit...

That's why when you find someone with the knowledgable, experience and knack for people that Mr Nicholas Rupanga posses, you easily become a return customer and readily pass on the details of The Shoe Doctor.

In this episode we chat to him about:

• His personal running journey; he is a humble man so he wont brag too much but we'll happily tell you that he is one of the best talents to grace local soil.
• His proudly held position as a professional shoe adviser at the Sweat Shop, a Specialist Running Store in Claremont, WC.
• What goes into finding the right pair of running shoes.
• How to introduce new shoes while keeping injuries at bay.
• Technical advice on everything from how to build a shoe rotation to the difference between daily trainers and super shoes...

If you're new to running or simply need to get in the know as far as running shoes go, this is the episode for you!

Find Nicolas on IG https://www.instagram.com/rupanga_n_g?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw== and if you find yourself in the mother city, make sure to pay him a visit https://thesweatshop.co.za/pages/cape-town where he will happily see to your every shoe need - he'll even take you out for a run!

Enjoy!

In the Jan/Feb 2024 issue of the Runners World Magazine, Community Track Club was officially dubbed the 'Coolest Running Club in South Africa', which is quite the statement! As we've discussed many times on the pod in the past, the social running scene has swept the country by storm, but there is one club that puts on a show like no other. If you go in search of a 'diabolical workout' + vibezzzz and a GOOD TIME we must agree that CTC is indeed the place to be!

Co-founded by today's guest, Erin Groll and S3|E5's guest, Mike Obery, CTC's monthly meets draw a field of 300+ community members from the mother city at large and surrounding suburbs, but what makes this such a fantastic spectacle of running? Well we find out in todays delightful conversation with Erin.

We chat:

• All things speed work and why this style of running - although lost in the process of aging - is such an innate and ingrained part of all of us.
• Running, community and finding a space of acceptance and belonging.
• Why Community Track Club is for everyone and the magic that goes into making it happen.
• Erin's path paved in gratitude; for running, people, photography and how she's been able to converge all of these passions and call it her career.
• The future of CTC and how initiatives like this are transforming running within SA.

Make sure to join the next meet happening in Stellenbosch on the 14th of March - visit https://www.instagram.com/communitytrackclub?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw== for more details.

Enjoy!

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

A little look into our lives lately if you will; in this episode we chat about:

• Davey’s move to the Western Cape.
• Nic and Davey’s experience at the Cape Peninsula Marathon; personal bests, race day strategies and the big bad thing…Davey broke another bone.
• Leah’s health journey with functional medicine and how that’s changed her relationship with running.
• Recovering from set backs.
• Lessons learnt from ‘negative experiences’ and taking time off.
• The road ahead.

In this conversation we chat to local running legend, coach and founder of MustLoveHills RunCrew, Michael Obery.

Mikey has a larger-than-life infectious energy about him and a deep rooted sense of community which has been instrumental in helping him establish one of the coolest Cape Town-based run clubs to emerge from the 'social' running scene, which has swept the country by storm.

Through his reputation as a talented runner, coach, and his work with top brands such as ASICS, where he is a Frontrunner, he has contributed to the growth of the sport and created a space of belonging for all who share in the passion for lacing up and hitting the streets - especially those who love sending it up a hill or around an oval track (more about Community Track Club in episodes to come)...

Today we chat to him about:

• How his running journey started and where it has lead.
• His coaching philosophy and passion for helping others achieve their potential.
• The social running crew scene.
• The details of hill training and why all runners MustLoveHills.

A lekker episode, with one of SA's lekkerste runners brought to you straight from the Mother City.

Enjoy!

Name a road race to hail from the humble African continent that has stood the test of time, a world war and an international outbreak of disease? There is only but one ultra-marathon distance that since it's inception, has captured the hearts of fearless athletes and enthusiastic spectators alike, with its unfailing traditions and numbers that grow larger with each passing year, made up of people who have travelled from all corners or the globe to be immersed, if just for one day, in the magic that is The Comrades Marathon.

You can imagine that such a race means EVERYTHING to the custodians that ensure that it keeps on going. The custodians being our nation and her people; the legends of the race who continue to inspire the hopefuls, from the green numbers to the novices, the seconders, cheerleaders, club captains, sponsors and TV crews...Comrades would not be the race that it is today if not for the camaraderie that it has encouraged and upheld as it's core value for more than a century and counting.

Any person who accepts the job to be the 'Chief Jogger' of this momentous race must have some serious backbone, guts, grit and then some...well, she does and she's got the legs too! In this episode we chat to the newly appointed Race & Operations Manager of The Comrades Marathon Association (CMA), Ann Ashworth, who you may recognise as the female winner of the 2018 Ultimate Human Race.

In our conversation we chat about:

• The responsibilities of Ann's position and the events that led to her appointment.
• The intricacies of the CMA; portfolio's, role players, charities and the many other aspects of hosting an event of this magnitude.
• The challenges of 'modernising' a race that's deeply steeped in tradition.
• Ann's key points of focus for improving the 2024 race, including the efforts she is making to reform the Elite Race experience.
• Ann's love for running, Comrades Marathon and how this vantage point is driving her decision making.

For any one who has been touched by the magic of Comrades or hopes to be some day, this episode should be one of interest as we look to welcome a new era, while upholding the legend, of The Ultimate Human Race.

If you've enjoyed this episode, please leave a review or share it with a running buddy.

Happy listening.

You've heard it said time and time again, "runners should be doing strength training". We know you've heard it from us in just about every episode, but we've never given you an in-depth explanation for WHY and HOW, well not until now...

Welcome to the official DEEP DIVE into Strength Training, a discussion topic long overdue and we couldn't think of a better guest to guide us through this relatively simple but often misunderstood and much overlooked element of Making GREAT Runners.

In this episode, Ant Clark, a dear friend, respected ex-colleague and current Sport Science and High Performance PhD student at Leeds Beckett University (UK) answers all the question you've had about strength training for runners, and those you didn't even know needed asking.

In this conversation you'll learn about:

• What happens to our bodies when we do strength training.
• The specific adaptations that are beneficial to runners and the WHY and HOW behind them.
• Timeframes: how to manage your expectations and stay the course to actually see the benefits of your efforts.
• Micro-dosing sessions: even a little goes a long way!
• Timing: when and how to build strength training into your training schedule and how to adapt according to your skill-level, goals and peak races.
• Composition of a session: CORE movements (not your abs, the most important and effective movements to include), accessory work, sets and reps.
• Practical ways to get it done! Like buying a skipping rope.
• Common myths and their validity.
• Why strength training is KEY for longevity, in life and in being able to do the sport we love!

This episode is truly a stand out in our work thus far and one that we believe every runner should listen to, at least once!

Links:

A view of the 74 y/o triathletes leg https://www.bettermovement.org/blog/2012/use-or-lose-looks-like

The benefits of skipping: https://www.instagram.com/p/C0YyWvFNuTq/?igsh=MWI5OGRranJxNzNlOA==

When last did you ask yourself "why do I run"? Maybe it started as a way to lose a few kilo's or meet new people? Or maybe you find it to be the best way to clear your head and manage stress?

Now consider for a moment that the reason you run had very little to do with what it does for you, personally, but rather enabled real change, access to resources and opportunity for your family, community or better yet an entire generation and those that follow...

This is the reality of becoming a professional athlete for South African people who are born into disadvantaged communities. This is the reality of our guest today and there is no one whom we've met who carries the weight of these responsibilities with more pride, JOY and humility than The Pitbull - Nkosikhona Mhlakwana.

In this conversation we learn more about Nkosikhona, who has made a major impact on the South African running scene since his debut as a young boy under the mentorship of Prodigal Khumalo to his major recent accolades of a top 6 finish at the Comrades Marathon and a 2nd Place at Two Oceans.

We talk to him about:

• His early life and how his talent was discovered.
• How he earned the nickname "Pitbull".
• How having access to sponsorships has allowed him to put in the hard work to pursue his dreams.
• We go into detail about his training for Comrades Marathon; programs, periodisation the role of strength training, coaching and being coachable.
• We talk about nutrition and fuelling and how this is a skill that he's had to develop coming from humble beginnings and food scarce circumstances.
• The role of mentorship and how he hopes to become a mentor and act as a beacon of hope for athletes who aspire to make a living from their talent.

This episode is sure to leave you feeling inspired and will leave with a whole new perspective of the word Pitbull.

What happens when you find a bunch of lekker people who like to run fast and socialise over coffee or a cold one afterwards? You create a club centred around all of the above and take to the streets!

In today's conversation we chat to founder of The Social Runners Club, Adam Lipschitz, who is setting the pace and redefining how we look at the stuffy old club model - the vest can stay though...

Adam is a self confessed busy-body/businessman or as Davey puts it, "a bonafide hustler". Adams sharp wit and know how for what people want - a place to meet, relate to one another and stay fit - saw the inception and rise of The Social Runners Club, which you may recognise as those dudes handing out Chicken Licken at the finish line of KZN local races. But there's more to the story and far more to Adam...

Until recently Adam has "flown under the cloak of mystery', another pearler from Davey, and got sh!t done. He made a few big splashes on the athletics scene in his school and varsity years running fantastic times and showing signs of world level elite talent. He notably ran a 28:27 10 000m and 61 minute 21km in 2021 opening up amazing opportunities of pacing some Big City Marathons around the world over the last few years.

In 2023 Adam shifted focus towards the Marathon distance and after a not-so-ideal training block, managed to run a marathon debut of 2:13:01 (the 3rd fastest time by a South African runner at that distance in 2023) at the 2023 Valencia Marathon as an unsigned, SOCIAL RUNNER.

Despite not achieving his original goal of an Olympic qualifier (2:08), he was able to show yet again what an incredibly talented runner he is and will hopefully get another shot in the early stages of 2024 at qualifying to represent South Africa at the Paris 2024 Olympic Games. Make no mistake, he's adamant he'll get there but as he casually remarks, if he weren't able to run fast, he'd be happy with just lacing up and hitting the road with his friends.

So in this conversation we unpack:

• Who is Adam Lipschitz, his background and his training.
• His complicated relationship with running injuries and what he's done to keep them at bay.
• A breakdown of his Valencia Marathon race day and future running goals
• The rise of the Social Runners Club and what's to come for the new kids on the block.

If you enjoyed our conversation, make sure to leave us a review on your favourite streaming platform.

Let's face it, menopause and menopausal women more specifically, don't have the greatest reputation. Hot, sweaty, grumpy and sometimes "hysteric women", is the first and sometimes the only thing that people know or associate with menopause.

This is quite alarming because menopause is as unavoidable as puberty, it is the second drastic hormonal shift that every woman (who has the privilege of aging) will experience at some point in her later adult years, starting typically from mid-40ies - early 50ies.

However, if more people saw and understood menopause for what it is, we'd understand that it is vital to do everything we can to make sure that we arrive to our menopausal years well, because there are a multitude of changes that come along with menopause that impact the way that we are able to train and perform as runners.

In this episode Shona helps us understand:

• The difference between the perimenopausal, menopausal and post-menopausal phases.
• What changes you can expect and how to navigate them.
• The vital role that oestrogen plays in muscle synthesis and bone density.
• How strength training is the most powerful tool you have in our toolbox, alongside nutrition and proper recovery.
• Where HRT fits in and how the narrative is changing on hormone replacement therapy.
• How to adapt the way you train to best support your body as it transforms.

Shona is part of a small group of people who see, understand and is actively working on the problem of lack of or misinformation about menopause. She will soon be publishing a book (by way of the same name) that speaks specifically to the "Menopausal Runner".

Shona's experience and expertise in the subject matter really blew us away. Everyone can benefit from giving this conversation a listen.

For more recourses from Shona and the Coach Parry team you can visit: 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

It's been a while since we had a good old chin wag.

This episode is reminiscent of Making a Runners' early days with all of the Nic and Davey banter that you've come to know and love. The conversation covers all of 2023's highlights and forecasts to where MAR is headed in the future.

Enjoy the lighter side (wink wink) with this episode.

Breathing - a fundamental, automated process that we don't give much thought to until we decide to wade back into the waters of fitness after a period of inactivity or attempt a maximal effort, then we are suddenly reminded by burning lungs and constricted chest.

This sensation tends to get the better of us and makes it hard to proceed - let's face it, it feels kak, especially for newbie runners. We're told it gets easier or do we just get better? In this episode we take a deep dive into breathing and the multifaceted ways that we can use our breath to make running a much easier and enjoyable experience!

Our guest, Dr. Lawrence van Lingen, a Chiropractor by trade and human physiology and performance boffin by experience, helps us make sense of seemingly complex concepts like:

• anterior chain vs. posterior chain vs. balanced running styles and their relevance in breathing styles, emotional/mental wellbeing and injury incidence.
• super shoes, ground contact time and how the "what's right" has changed over time.
• side stitches and how to deal with them.
• unlocking the diaphragm with an interactive "breath pumps" exercise
• exercise induced asthma and how to improve symptoms with breath work
• using oxygen flow restriction to improve athletic performance, is it effective and who does it work for?
• posture, breathing and finding flow
• the best position to recover from maximal effort intervals

For more recourses or to connect with Lawrence, find him at https://www.innerunner.com/

Enjoy!

Breathing - a fundamental, automated process that we don't give much thought to until we decide to wade back into the waters of fitness after a period of inactivity or attempt a maximal effort, then we are suddenly reminded by burning lungs and constricted chest.

This sensation tends to get the better of us and makes it hard to proceed - let's face it, it feels kak, especially for newbie runners. We're told it gets easier or do we just get better? In this episode we take a deep dive into breathing and the multifaceted ways that we can use our breath to make running a much easier and enjoyable experience!

Our guest, Dr. Lawrence van Lingen, a Chiropractor by trade and human physiology and performance boffin by experience, helps us make sense of seemingly complex concepts like:

• Why breathing right matters and the physiology behind the process.
• Nose breathing vs. mouth breathing.
• Why CO2 is not just a "waste" by-product but the secret sauce powering performance.
• Breathing efficiently at any pace.
• Interactive breathing techniques, tests and exercises.
• The relationship between breathing, mindfulness, emotion and our perception.
• The effect breathing has on nutrition (this one was a wow moment).
• How changing your breathing can change your cadence, tendency to cramp and even injury incidence.

Although much was covered there is still so much more that could've been discussed - this is a fascinating topic! If you'd like to connect with Lawrence, find him at https://www.innerunner.com/about-us or give him a follow https://www.instagram.com/lawrencevanlingen/

Let us know what you thought of the episode and what you'd like us to cover next.

Enjoy!

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 info@makingarunner.com with any questions or suggestions or follow us on our social channels @makingarunner.

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

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:

• The mental game behind racing Ultra's
• Setting long term goals that drive your motivation
• His training routines for the various events he has raced
• Coming back from setbacks
• Top training tips for upcoming local races such as Karkloof, Otter and UTCT

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 info@makingarunner.com or reach out to us on socials @makingarunner.

Often when speaking to elite athletes, it's hard for us average Joe's to relate, but here's someone who not only gets it but is leading the race in both her running and professional career too.

In this episode of MAR we chat to Kyla Jacobs, an elite athlete specialising in the middle distances (5000m, 10km), who is set to represent SA in the World 5km Road Championships later this year.

You'd think that by representing her country she'd be a full-time athlete whose schedule looks like: train, eat, rest & repeat right? Think again, Kyla's winning formula for work-life balance looks a bit more like this: train, work an 8-4 corporate job, train, rest & repeat!

She say's it herself, "I didn't think I'd be competing at this level at this age". It really is a wonder how, 28 year old, Kyla does it all and thats exactly what we dive into in our conversation, we cover:

• Chasing career and running goals simultaneously - it's possible to do both! (with the right support structures).
• Moulding YOUR training template and finding what works for you - we all have different considerations to factor in.
• The JOY of running - finding support within community.
• Mileage, more is not more.
• The dangers of comparison and allowing our happiness to be dependant on the outcome of our goals.

This was a truly insightful and inspiring conversation. For such a young woman, Kyla has an incredible head on her shoulders and an even bigger heart that shines through with boundless passion for sport, her sister (her fiercest rival and best companion), her coaches, colleagues and running community!

We hope you are able to draw on Kyla's strength and get audacious about your goals - enjoy!

This weeks episode of Making HER Runner is a follow up on last weeks conversation with Julie, where we take a deep dive into training, hormones. and stress for the female runner.

In our conversation we cover:

• major lifetime hormonal changes including: menopause, our perimenopausal years and an overview of running and pregnancy.
• "Oestrogen is where it's at!" says Julie." A look into oestrogen and the vital role it plays in our body composition, quality of life, and ability to train and perform.
• How to adjust your training (and mind!) around an irregular menstrual cycle.
• "Female runners are statistically more prone to injuries", a deep dive into female physiology: hip structure, pelvic floor, incontinence and breathing.

This is an episode is a great place to start understanding your body and an episode that every woman should listen to.

Enjoy!

Pledge a menstrual cup to The Red Movement: https://www.zapper.com/payWithZapper/?qr=http%3A%2F%2F2.zap.pe%3Ft%3D6%26i%3D54377%3A81857%3A7%5B34%7C0%3A10%5B39%7CZAR%2C38%7CMaking%20Her%20Runner%20x%20The%20Red%20Movement

Running injuries are inevitable, that's the unfortunate reality of taking running seriously, setting and working towards goals. There are going to be set-backs and there are going to be periods of dis-ease but they don't have to knock you back to square one.

In this conversation with physiotherapist, Julie Rawdon, who has a special interest in biomechanics, we take a look at running injuries from a holistic perspective. We discuss:

• understanding why injuries happen.
• how to anticipate and be proactive about keeping injuries at bay.
• the three-prong approach to treating injuries: the mind, the role of the therapist and the role of the runner.
• the value of pain and what it's trying to teach us.
• strategies for coping with running injuries: rest and increasing capacity for training load.
• common running injuries and how we should approach them including: ITB Syndrome, Shin Splints, and Tendinopathies.

*As Julie stresses, there is no one size-fits all or blanket approach to injuries. Runners will develop injuries for different reasons and experience their symptoms differently too. The strategies discussed within the context of this conversation are there to serve as guidelines, if you are battling with recurring injuries and abnormal (by your own standards) amounts of pain, please reach out to a professional for help!

If you have ever struggled to stick to a training plan because of your period, this episode is for you!

It's true what they say "women can do anything that men can do; while bleeding too", nothing epitomises that statement more than the viral photograph of Emma Pallant-Browne, captured during the run leg of a Triathlon with period blood visible on her Trisuit.

Of course she could've selected another photograph to share or even cropped out the "incriminating" area, but why would she when "its a natural and beautiful thing?".

In this episode of Making HER Runner, we take a deep dive into the good, the bad and the beautiful world of training as a female athlete. The topics we cover include:

• The complex relationship between fuelling, training and the menstrual cycle.
• Eating issues, body weight and the affects on performance.
• Injuries, over-training and cross-training.
• How to train and race on your period.
• Practical tips for managing menstrual symptoms.
• Menstrual cups vs tampons.
• The world of racing Triathlons and how to get into Tri as a beginner.

These kind of conversations are flipping the narrative and challenging stigmas around female health. Thank you Emma, for your bravery and your honesty!

If you would like to make a donation to The Red Movement and pledge a menstrual cup to a girl in need you can make a donation of R100 via Zapper by following the link:

https://www.zapper.com/payWithZapper/?qr=http%3A%2F%2F2.zap.pe%3Ft%3D6%26i%3D54377%3A81857%3A7%5B34%7C0%3A10%5B39%7CZAR%2C38%7CMaking%20Her%20Runner%20x%20The%20Red%20Movement

Enjoy the show!

Meet Adrian Wildschutt, the name that's redefining the landscape of South African running! At just 25, he's not just the future; he's making his mark RIGHT NOW. 🥇🔥

Adrian grew up in Ceres, Western Cape, SA and set sails for the US soon after completing his schooling. The hard-working, academically focused talent, received a bursary to Coastal Carolina University to train under Zola Budd while pursuing his MBA degree. Since then he has been working his way up the rankings of the competitive NCAA college athletics system. Earlier this year, Adrian signed his first Pro deal and joined the HOKA NAZ Elite Team at Flagstaff, Arizona. The mega talented 25-year-old recently broke the South African 3000m, 5000m and 10 000m National Records qualifying for both the 2023 World Champs and 2024 Olympic Games.

In this episode we follow Adrian's path and take a deeper look into:

• What is takes to make it professionally.
• Setting National Records across multiple distances.
• The intricacies of the NCAA system (vs ASA).
• How to improve your running and become a better, faster athlete.
• The important role that academics has played in his success.
• The Common Wealth experience and the Olympic dream.
• How to train for longevity; track vs. road, personal best times and his marathon aspirations.

If you enjoyed this episode, make sure to leave a review, give us a follow and share with a running buddy. You can find us on on instagram @makingarunner and Facebook to stay up to date with the latest on the Podcast.

Happy running!

Entry into Hollywood Bets Durban 10km https://racepass.com/za/races/durban-10km?gclid=CjwKCAjw8symBhAqEiwAaTA__AkTR7pEpS1UwGpuyph3x-N15oDjeWcieaX6uatw0iESEnS5wjGFSBoC2poQAvD_BwE

On this episode of Making HER Runner we chat to Dietician and competitive Triathlete, Mariella Sawyer and explore the basics of fuelling the female runner.

It's not atypical for women to have complex relationships with food and when many women's first experience with running is for weight-loss, it can seem impossible to fuel and achieve your goals simultaneously.

In this "real-talk" style conversation, we touch on the most common struggles that women encounter.

We discuss:

• female physiology and hormones
• stigmas, the danger of training for aesthetics only and the female athlete triad
• food groups: macro and micro-nutrients
• nutrient timing
• "fuelling for the work required"
• and a brief overview of how major life changes like puberty and pregnancy effect the female athlete.

We would love to take a deeper dive into these topic and encourage you to reach out with your questions, email us info@makingarunner.co.za

For more information on our partnership with The Red Movement visit:

https://www.instagram.com/p/CvZa2RuKyLU/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==

and https://www.instagram.com/the_red_movement_/

To pledge a cup for R100 - https://www.zapper.com/payWithZapper/?qr=http%3A%2F%2F2.zap.pe%3Ft%3D6%26i%3D54377%3A81857%3A7%5B34%7C0%3A10%5B39%7CZAR%2C38%7CMaking%20Her%20Runner%20x%20The%20Red%20Movement

On the 11th of June 2023 the annual Comrades Marathon, South Africa's oldest ultra-endurance event, was stunned by a performance for the ages by an unknown Dutch runner - Piet Wiersma.

The 25-year-old racing his Novice Comrades, as an unsponsored athlete, completed the 88km race in a staggering time of 5 hours and 14 minutes (over 4 minutes faster than the previous record) in what was an iconic battle for the win between himself, raining 'down-run' champion and race day favourite, Tete Dijana, and previous winner Edward Mothibi.

The Unknown Dutchman finished in an agonising second place as he watched winner, Tete, cross the finish line a mere 3 seconds ahead. One of the closest finishes ever recorded at the Comrades Marathon.

How did he do this? Where did he come from? Was this a flash in the pan or are we looking at a future winner in the making? These were all questions that made their rounds in South African running circles. In this episode we had the pleasure of gaining insights from "the Unknown Dutchman" himself which left us feeling equally astonished and excited for what's to come from this young athlete.

Piet's journey is filled with remarkable twists and turns. Discover how he transitioned from track and field athletics to long-distance running, finding success in ultra-distance trail running before redirecting his focus to road races amid the pandemic.

Uncover the powerful mindset that guided him through the gruelling 100k World Championships in 2022 (finishing 3rd), where psychological tactics, limited support, and strategic discussions played crucial roles.

We chat deeply about his ultra-distance training, his 100km World Record attempt, which he ran just months before Comrades, and how he only started his hill training a month out of the race - crazy right?

Hear about the decisive Comrades Moments, including missed bottles, bold downhill moves, team tactics and the essential adaptations he had to make to his race-day nutrition.

In closing we dive into the pressures of elite racing, the value of teamwork and his dream to come back to win the Comrades Marathon.

As Piet's remarkable journey continues to inspire and captivate both runners and enthusiasts alike, you don't want to miss this incredible conversation with a true running trailblazer!"

Welcome to a brand new segment of Making a Runner where we shine the light on the female running experience.

For these episodes of Making HER Runner (MHR) we call our producer, Leah Acampora (@hello_leahg), into studio for a Woman’s perspective and together with coaches, athletes, health professionals and subject matter experts, we tackle the unique challenges that women face along their running journeys.

From navigating running during pregnancy and postpartum to learning how to train in harmony with the menstrual cycle, the subjects of these discussions aim to help women connect with their inner athletes and discover ways to support their bodies and maintain balance in all other aspects of life - while pursuing their goals.

In this intro episode, we get to know Leah and learn about her running journey, we chat:

• What happens when running becomes toxic.
• The relationship between training load, hormones, energy levels, and irregular and/or abnormal menstrual symptoms.
• Nutrition, recovery, strength training and finding balance.
• Rediscovering the love for running and running for a cause: The Red Movement: https://www.moveafricaco.com/the-red-movement-sa

Connect with us info@makingarunner.co.za and tell us what you'd like us to cover in these episodes.

On this episode of Making A Runner, we take a look into the experience of a person LIVING with Diabetes & choosing to run!

When Jono Le Roux was (surprisingly) diagnosed with Type 1 Diabetes at age 27, it prompted him to challenge the stigmas generally associated with this community. Whereas most people may be stricken with fear and choose to go about life more conservatively, Jono was determined that he would not allow Diabetes to dictate his life's decisions.

At the time Jono was already a committed runner but now facing a host of new challenges including, most importantly but not limited to, fuelling (as we know runners rely heavily on carbohydrates and this is the metabolic system which is impacted by Diabetes) Jono accepted the challenge and conquered it when he successfully completed the UTD 100 mile event!

As Jono has become involved with the advocacy for people living with Diabetes he has developed a deep understanding of the struggles faced by his community in managing this lifestyle disease - most prominently, the cost of medication/medical devices and the shortfalls associated with South African Medical Aid Providers.

He speaks about how having access to the use of continuous glucose monitors, such as the Super Sapiens 1 and the Freestyle Libre devices, has impacted his confidence in participating in events like the UTD and how in other countries, it is viewed as a basic human right to have access to this kind of information - we must agree!

Furthermore this episode serves to inspire & educate ALL as Diabetes is no longer a death sentence. With modernisations to medical technology & access to information about lifestyle management through diet and exercise, running has the power to transform the way we view Diabetes.

Listen & be inspired!

On this episode of MAR we chat to Mike Wardian and take a brief look into his adventure-filled running journey (thus far).

As for running, the man is a "Jack-of-all-trades" and even a master of some, holding numerous former records including: US championship titles in the 50km and 100km distance, fastest marathon run on a treadmill, and fastest marathon completed in an Elvis Presley costume. He is also well-known for participating in a vast number of events that may be deemed "crazy" or even "impossible" such as the time in 2017 where he completed 7 marathons in 7 days on 7 different continents, averaging a record time of 2:45 and if that doesn't raise a brow, the day after he completed the 5200km crossing of the USA he ran a 5km in a time of 18:42 to celebrate!

Comrades Marathon brought Mike to local shores where we got to chat to him at the Expo - but this was not Mike's first rodeo with the Ultimate Human Race - in 2011 he finished in 11th place! Naturally our question to Mike was: "what keeps you running (and so well) after all these years?".

Listen to find out more about his motivations, the philanthropic work he does with World Vision and the key to his running success.

This is the kind of conversation that will have you eager to lace up and hit the road in pursuit of a new running adventure!

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.

In this episode of Making A Runner, we dive into the complex world of fatigue & recovery.

Our guest, Ant Clark, a Sports Scientist currently completing his PhD studies in fatigue, shares insights into the key principles of training, emphasising the important balance that needs to be maintained between stressing the body and recovering optimally in the pursuit of fitness and performance progression.

We discus the various techniques and modalities available to us today taking into consideration that recovery will be highly individualised and will vary based on genetics, lifestyle, and personal circumstances.

There are however the "Golden 3" that Ant swears by as "The Basics" that everyone can and should focus on before looking to the rest of the recovery "tool kit" which include things like: manual therapy, cryotherapy, fitness tracking devices etc. We take a deep dive analysing and weighing up the benefits and limitations of each.

Throughout the episode, we emphasise the importance of listening to your body and paying attention to how you feel during & after training so as to develop your awareness & ability to spot the signs of overtraining to combat chronic fatigue and burn out.

Tune in to this episode & learn how to optimise your training!

This episode of Making a Runner is one for the people by the people; we take a special look into the Comrades Marathon Expo and gain insights from the conversations had with various runners ranging from elite-level to every day enthusiasts, from the Green Numbered Comrades Veterans, who describe it as a 'drug' that hooks you for life, to the brave novices who admit to feeling nervous and excited about taking on the Ultimate Human Race for the first time.

The voices you'll hear are a combination of the best South African accents plus those of people who have travelled from all corners of the globe including: Switzerland, India, Norway, UK, DCR and Ireland too. They share with us their thoughts on the ultra-marathon, their training experiences and the "why's" that brought them to the start-line in the first place (and time and time again).

This limited series has been brought to you by Mr Price Sport, the official technical apparel sponsor of The Comrades Marathon.

In this episode, we dive into the extraordinary journey of Michael Baker on the Drakensberg Grand Traverse (DGT). Michael, a runner, adventurer, and coach, shares his background and how he found his purpose in endurance sports. We explore his love for trail running, the allure of pushing boundaries, and the mental and physical challenges he embraces.

The DGT, a self-supported and solo endeavor, poses immense obstacles, demanding self-reliance, mental fortitude, and exceptional navigational skills. Michael takes us through the planning and preparation involved in tackling this 230-kilometer route through the stunning Drakensberg Mountains, with its six prominent peaks to tag. He vividly describes the harsh environment, the vulnerability one feels, and the dangers of the mountains.

During his attempts, Michael faced numerous obstacles, from getting lost without maps to encountering treacherous weather conditions. His determination and problem-solving skills were put to the test as he overcame challenges such as missing caves, encounters with baboons, and even having his gear stolen by crows.

We delve into the mental strength required for such an extraordinary feat and how it translates back into everyday life. Michael shares insights on discipline, problem-solving, and the perspective gained from being out in nature. He emphasizes the significance of embracing challenges and pushing limits, reminding us of the insignificance of our problems in the grand scheme of things.

Having successfully completed a solo DGT in 79 hours, Michael reflects on the fulfilment of achieving his ultimate goal. We discuss his future aspirations, the impact of this accomplishment on his mindset, and his desire to inspire others to explore their own limits.

Lastly, we touch on Michael's adventurous spirit beyond the DGT, including his foray into amateur fighting and his perspective on international races. Throughout the conversation, Michael's authenticity and down-to-earth nature shine through, leaving us inspired to embrace challenges, push boundaries, and not take life too seriously.

Join us in this captivating episode as we uncover the mindset, determination, and incredible journey of Michael Baker on the Drakensberg Grand Traverse

If you're going to be taking Comrades Marathon race-day advice from anyone, Gerda Steyn's advice comes with winning odds!

Our guest today requires no introduction, but in case you've missed her epic rise to running stardom, Gerda Steyn is the 2019 Comrades Marathon up-run Ladies Winner - the race where she broke the ladies course record and became the first woman in history to run under 6 hours in a finish time of 5:58:53. She also recently conquered the down run in 2023, breaking the long standing Frith Van den Merve down run record in a impressive time of 5:44:54.

Her story is a remarkable one as she was "late to running", having joined a running club for the social and fitness aspects, like so many of us do, when she moved to Dubai for work. She quickly discovered a love for the sport and started training for her first Comrades Marathon in 2015, which she completed in a time of 8:19:08 in 56th position.

"I never thought that I would be able to improve my time by so much or win the Comrades Marathon", Gerda says in our conversation but this is by no means a story about how "anyone can win", Gerda Steyn is a supremely talented athlete! It is however her work ethic & her larger-than-life positive outlook that we could all stand to learn from.

In this episode you can look forward to hearing about:

• Gerda's return to Comrades Marathon (having not run the race since 2019).
• Her training in the Alps and how she has transitioned into Comrades training since winning the 2023 TTOM Ultra Marathon.
• Her mental preparation and how to tackle "race-day-nerves".
• Golden pearls of wisdom for race day from the Golden Girl herself!

Best of luck to all of our listeners competing in the 2023 Comrades Marathon!

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