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PODCAST

Making A Runner

Making A Runner is a podcast about the journey of becoming a better runner — physically, mentally, and over the long run. Hosted by Coach and Biokineticist Nic Acampora, the show brings together experts from the running world and everyday runners to unpack the realities of training, racing, injury, and performance. Expect practical insights, honest conversations, and a proudly South African perspective on what it really takes to build yourself into a runner; whether you are looking at improving

sports running

All Episodes

01:09:09

EP. 105 | The Two Oceans Marathon Masterclass; with...

Making A Runner ·

2025/02/05

Like any good training program - the off-season is the key part of returning hungry and ready for more! This is the start of a the new year for us and we are planning for big things in 2025!After a 6 week break 'Making A Runner' returns with a conversation surrounding one of the most beautiful and challenging races in the world - The Total Sports Two Oceans Marathon. In this episode Nic chats to Devlin Eyden, a sports scientist, coach and endurance sports junkie who works as part of the

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00:55:10

EP. 104 | Rising to the Desert Challenge; Kim...

Making A Runner ·

2024/12/12

Today we're diving into the inspiring journey of Dr. Kim Sonntag, a dedicated Runner and Obstetrician & Gynecologist from Cape Town. Kim has not only conquered the grueling Two Oceans and Comrades marathons this year, but she recently took on the extraordinary challenge of a 250 km self-supported race through the Namibian desert ; The Desert Ultra.In this episode, Kim shares insights into her remarkable running journey, from Parkruns to Ultramarathons, and how she recently overcame the intense

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00:48:55

EP. 103 | Return to Running Postpartum; Professional...

Making A Runner ·

2024/11/27

Today, we have the privilege of hosting Mariella Sawyer, Professional Triathlete, Dietitian and new mother, days after she took the win at the Mossel Bay Ironman 70.3, to discuss her transformative journey of returning to competition a year postpartum.Join hosts Nic and Leah in this episode of Making HER Runner, as they delve into Mariella's experiences balancing motherhood and her athletic ambitions. In this episode, Mariella opens up about the unique hormonal changes after childbirth, the

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01:09:33

Ep. 102 | Dreamers Keep Trying; Kamo's motivational...

Making A Runner ·

2024/11/20

Today, we're thrilled to have Kamo (you may know him as @Kamo.runs on social media) a passionate runner and finance professional, share his incredible journey from a gym enthusiast to achieving a sub-3-hour marathon at Cape Town this year after running over hours in the 2023 version of the race ( a massive 1 hour+ improvement). We'll delve into his unique story of perseverance, motivation, and personal growth, fueled by the motto "dreamers keep trying." From his beginnings in running during the

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01:14:38

Ep. 101 | Pharmacological approaches to...

Making A Runner ·

2024/11/13

In today's episode Nic chats to one of our all time favourite deep dive guests, Dr Martin Khoury, as we shift our focus to understanding pharmacology and how it relates to managing running related pain.We'll explore everything from the efficacy of analgesics and the placebo effect to the challenges and ethics of chronic pain management. Whether you're curious about why a simple painkiller could pose risks or how to handle discomfort during a run, Martin provides key insights into making informed

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00:58:09

100 Episodes of Making Memories with your hosts; Nic...

Making A Runner ·

2024/11/06

Tune into todays episode for a walk down memory lane as we reminisce over the last 100 episodes of Making a Runner spanning the last 2 and a half years. We chat about some of our favourite guests, go into details and learning outcomes from episodes gone by and dive into how our own personal running journey has been influenced by what we have learned since April 2022. Whether you are a die hard fan from day one, have a couple of episodes to catch up on or have 99 to go, we want to thank you for your

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01:00:44

S3|E30 - Mental Strategies for Race Day Success with...

Making A Runner ·

2024/10/14

An often overlooked or underestimated element of training is mental strength. We delve into the depths of our STRAVA stats and are pretty clued up about nutrition, right down to grams of crabs per hour, but how do we deal with negative thoughts? Those nagging mental niggles that creep up when we're on the verge of doing something epic.As Giovanni explains, the easiest thing to do in those moments is try and detach and get as much space between us and the little dream-crushing critters, but what's

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01:02:59

MHR- Beating Burnout with Co-Host, Leah; learning...

Making A Runner ·

2024/09/26

It's been a good few months since our last 'Making Her Runner' episode but we are excited to be back sharing in Leah's running journey over the last year. A journey that started with low energy availability prior to Cape Town Marathon in 2023 along with hormonal issues and ended in a completely different runner crossing the finish line of the Karkloof 20 Mile Trail race this past weekend.Through her personal journey we will look to share insights and knowledge behind some of the

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01:07:51

The South African Trail Running Scene; prepare for...

Making A Runner ·

2024/09/12

We’re thrilled to have the legendary Trail Runner and Coach, Linda Doke, back on the pod. In this episode, Linda shares her profound insights into the ultra-running world, diving into specific race strategies, challenges, and the personal impact of trail running.We chat about the latest news coming from UTMB, David Roche's Leadville 100miler record breaking run and look to provide listeners with training / racing insights into the upcoming local races such as Karkloof, Otter and

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00:52:37

The Cape Town Marathon Round Up

Making A Runner ·

2024/09/05

In this episode we welcome Davey back onto the pod as we catch up with how life as a parent is treating him whilst touching onto both Nic and Davey's training for the Cape Town Marathon.We focus on: providing our listeners with insights and tips on what to expect from the last 6 weeks of training the route changes and what to expect come race day providing race day strategy advice and how that relates to the type of training you should be doing right now the 5km and 10km Peace Runs as

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01:01:25

S3|E26 - What You Can Learn From Your Feet; a...

Making A Runner ·

2024/08/28

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

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01:03:10

S3|E25 - Pre Race Carbo-Loading 101; all you need to...

Making A Runner ·

2024/08/21

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

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01:07:22

S3|E24 The Right Shoe for the Right Occasion - A...

Making A Runner ·

2024/08/14

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

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00:52:39

S3|E23 - Discover Your Full Running Potential with...

Making A Runner ·

2024/08/07

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

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01:06:10

S3|E22 - World Class Trail Racing in South Africa...

Making A Runner ·

2024/07/31

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

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00:55:07

S3|E21 - Exploring Road VS Trail Running with...

Making A Runner ·

2024/07/24

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

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01:16:03

Unlocking the Hip Joint, a Deep Dive with Dr Martin...

Making A Runner ·

2024/07/17

Dr Martin Khoury is no stranger to the podcast and his expertise have already been shared in previous deep dive episodes on the lower leg and knee but as he will tell you: "The hip joint is his favourite joint of the body". His enthusiasm and knowledge of the subject matter is unmatched.We had a fantastic conversation covering:Hip Joint Anatomy and movementMuscular relationships and the importance of each muscle groupHow the hip impacts our running motion and the multiple roles it playsCommon hip

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01:20:20

S3|E19 - What It Takes To Win The Comrades Marathon...

Making A Runner ·

2024/06/26

We are back after a small production break with one of the most anticipated conversations of the year - The 2024 Comrades Marathon Winner, Piet Wiersma.After narrowly missing out on the win in 2023 by 2 seconds the 'Unknown' Dutchman was the talk of the South African and global running community. We had the pleasure of chatting to him back then (See S2|E17) where he pledged he would make a comeback this year and go one step higher on the podium. A commitment that he was able to fulfill on the 9th of

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01:15:58

S3|E18 - The Advice You Need For Comrades Race Week,...

Making A Runner ·

2024/06/05

Making it to the start of Comrades Marathon is as much an achievement as is completing the gruelling 85.9km journey from Durban to Pietermaritzburg. This episode is for those of you competing in this years version of the Comrades Marathon or those of you hoping to support on the road during the day. This episode is even for those of you watching from the comfort of your home and hoping to gain a little more insight onto race day. Who are we kidding, this episode is for everyone.... because The

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01:11:14

S3|E17 - Running the 'Toughest Footrace on Earth'...

Making A Runner ·

2024/05/29

The Marathon Des Sables (MDS) is notorious for being one of the toughest trail races in the world. If this is news to you then picture this for a minute: Running 250km in the middle of the Sahara desert spread over 6 days where participants have to be able to fully self support themselves and work with strict daily water rations. Your days can range from 30km to 90km and the people who you share a tent with become your only form of support out there. The MDS is for sure not a race for the faint

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125 results

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