6月9日

EP. 131 | Comrades Race Week & Race Day: Host Nic shares advice on preparing for the Final Run into the Ultimate Human Race.

The training is done. COMRADES 2026 is here. In the final episode of the Making A Runner Comrades Mini Series, Nic shifts the focus away from training and towards the things that matter most during race week: staying healthy, staying calm, trusting your preparation, and arriving at the start line ready to execute. With race numbers issued and final race instructions now released, Comrades suddenly becomes very real. In this episode, Nic shares practical advice and personal insights to help runners navigate the excitement, nerves, and uncertainty that often accompany the final few days before the Ultimate Human Race. Topics covered include: What to focus on during race week (and what to ignore)Sleep, recovery, and managing time off your feetPractical carb-loading adviceControlling the controllables and avoiding unnecessary stressUnderstanding the 2026 Comrades start process and race morning logisticsReviewing your pacing, nutrition, and seconding plansMental preparation strategies for handling difficult moments during the raceWhat to do when things don't go according to planWhy the finish line means so much more than a medalThroughout the episode, Nic encourages runners to cut through the noise, trust themselves, and remember that confidence comes from the work already completed—not from trying to squeeze in one last perfect week. Whether you're chasing a Silver Medal, a Bill Rowan, a Bronze, or simply your first Comrades finish, this episode is designed to help you arrive at the start line feeling organised, prepared, and ready to enjoy one of the most special days in running. This is the final episode of the Making A Runner Comrades Mini Series.Good luck, trust your preparation, and enjoy every step of the journey from Durban to Pietermaritzburg. You are all winners!

6月2日

EP. 130 | How To Run Your Best Comrades; Host Nic breaks down tapering, goal setting and race-day execution.

With just two weeks to go until Comrades, the training is largely done. The focus now shifts towards arriving at the start line healthy, confident, and ready to execute. In Episode 2 of the Making A Runner Comrades Mini Series, Nic takes a deep dive into the final stages of preparation for race day. Drawing from his own experiences on the road to Comrades, as well as years of coaching athletes towards their goals, he shares practical advice on how to maximise your taper, set realistic race goals, and approach race day with a clear strategy. In this episode, you'll learn: How to get the most out of your taper without second-guessing your fitness What to expect physically and mentally during the final two weeks How to set realistic and meaningful race goals The key principles of successful Comrades race execution How to approach the different sections of the Up Run Why pacing and patience are often more important than fitness Common mistakes runners make on race day Practical nutrition and hydration considerations Throughout the episode, Nic refers to the race breakdown and pacing framework that can be found on our socials @makingarunner , helping runners understand where discipline, patience, fueling, problem-solving, and mental strength become most important throughout the 86km journey. Whether you're chasing a Silver Medal, a Bill Rowan, a Bronze, or simply your first Comrades finish, this episode is designed to help you simplify the process, trust your preparation, and give yourself the best possible chance of running the race you're capable of. The work has been done. Now it's time to execute. We hope you have enjoyed it, make sure to share with your running buddy and leave us a review.

5月26日

EP. 129 | The Calm Before Comrades: Navigating the Final Weeks with Coach Nic.

With Comrades just weeks away, the hard work is largely done — but for many runners, this is when the nerves, doubt, and overthinking really begin. In this episode of this special Making A Runner Comrades mini-series, Nic dives into the emotional and physical realities of the final few weeks before race day. Drawing from both his own experiences running Comrades and years of coaching athletes through the journey, this episode focuses on how to approach the taper period with confidence, perspective, and calmness. Nic unpacks: What runners should realistically expect to feel during the final weeksWhy fatigue, flatness, and self-doubt are completely normalThe Comrades Up Run Race Breakdown (https://www.instagram.com/p/DYhETIdDrm1/?igsh=Y25weHdvdHlsc243)Common mistakes athletes make late in a Comrades buildHow to manage emotions, comparison, and race anxietyThe importance of arriving healthy, fresh, and mentally readyWhy restraint and recovery become the real training in the final phaseThe episode also explores the emotional significance of Comrades itself — why this race is different, what makes it so special, and why trusting the process matters more now than ever before. Whether you’re preparing for your first Comrades or returning for another medal, this conversation is designed to help you slow down the noise, trust your training, and approach race day with clarity and confidence. We hope you enjoy the episode and find it insightful.

5月13日

EP. 128 | The Road Back: How George Kusche Rebuilt Himself Into One of South Africa’s Most Promising Distance Runners

In this episode of Making A Runner, Nic sits down with one of the most exciting emerging names in South African endurance running — George Kusche. From competing as an NCAA middle-distance athlete in the United States while studying actuarial science and statistics, to stepping away from running completely for a period of time, George’s journey through the sport has been anything but conventional. But over the last few years, he has quietly rebuilt himself into an elite endurance athlete, running 2:13 for the marathon and an outstanding 5:41 debut at the Comrades Marathon. Together, Nic and George unpack: His transition from middle-distance track racing into marathon and ultra runningThe lessons he took from the NCAA system and his time in the USHis decision to self-coach and how he structures his trainingBuilding endurance without losing speedThe importance of long-term thinking and consistency in developmentBalancing elite-level training with work, life, and family commitmentsNutrition, race strategy, and lessons from his first Comrades MarathonMore than anything, this episode is a conversation about patience, progression, and trusting the process. George’s story is a reminder that performance doesn’t always follow a straight line — and that sometimes the best athletes are still quietly building towards their full potential. Whether you’re training for your first marathon, chasing a Comrades goal, or simply trying to improve over the long term, this conversation is packed with practical insight and perspective from one of South Africa’s rising endurance talents. We hope you enjoy the show, make sure to give the pod a follow and leave a review.

4月29日

EP. 127 | How to Run Strong for Decades; Lessons from 1995 Comrades Winner Shaun Meiklejohn.

What does it really take to stay strong in running for years — not just months? In this episode, we sit down with Shaun Meiklejohn, former winner of the Comrades Marathon, to unpack the principles behind true longevity in the sport. Shaun’s career is nothing short of extraordinary — with 33 Comrades finishes to his name, 32 of them at Silver medal standard or faster, and even at 64 years old, still knocking on the door of a sub-3-hour marathon. It’s a testament to what’s possible when consistency, smart training, and a love for the process come together over decades. We dive into: How to train smarter as you get olderManaging injuries without losing momentumThe mental side of racing and preparationBreaking down Ultra Marathons into manageable segmentsWhat it takes to run the perfect ComradesWhy consistency is the ultimate performance toolThis is a conversation about playing the long game — building a sustainable approach to running that allows you to keep improving, stay injury-free, and most importantly, keep enjoying the process. Whether you’re training for your first ultra or chasing your next PB, this episode is packed with practical takeaways you can apply straight away. We hope you enjoy the episode!

4月16日

EP. 126 | Train Smarter, Not Harder: The truth about periodisation and how your training can benefit from it with Endurance Coach Mike Roscoe.

For years, runners have been told to follow structured training phases — base, build, peak, taper — but is traditional periodisation still the best way to train? In this episode of Making A Runner, Nic sits down with Coach Mike Roscoe to unpack one of the biggest debates in endurance sport right now. Together, they explore whether periodisation has been misunderstood, overcomplicated, or simply misapplied — especially for everyday runners juggling work, stress, and real-life demands. This conversation moves beyond theory and into practical application. Mike shares how training should adapt to the individual, why consistency often matters more than chasing the “perfect” plan, and how to use simple training levers like volume, intensity, hills, and long runs to drive long-term progress. They also dive into: Why traditional periodisation models don’t always translate to real-world runnersThe importance of building a strong aerobic baseHow to avoid overtraining and burnoutWhether you actually need deload weeks and how to use them effectivelyThe role of intuitive and flexible training approachesWhat the latest insights — including Nordic training models — are teaching us about performance and longevityWhether you’re a beginner looking to avoid common pitfalls or an experienced runner aiming to train smarter and stay injury-free, this episode will help you simplify your approach and focus on what really matters. At the end of the day, it’s not about having the perfect plan — it’s about building a system you can stick to consistently, over time. You can give Mike a follow on @mikeroscoe_sbrsport or visit his website www.sbrsport.co.za Enjoy the episode, share it with a running buddy and don't forget to hit that "Follow" button.

3月24日

EP. 125 | Heat Training For Endurance Performance; Unlock your best running potential through heat training modalities with practical advice from Sport Scientist and Endurance Coach, Andy Brodziak.

In this episode of Making A Runner, Host Nic sits down with an old friend of the podcast, Coach Andy Brodziak , to explore one of the most powerful—and often misunderstood—tools in endurance training: heat adaptation. From mimicking altitude benefits to improving performance in both hot and cooler conditions, Andy breaks down the science and practical application of heat training for runners and endurance athletes. The conversation dives into how the body adapts to heat, including increases in blood plasma volume, improved thermoregulation, and more efficient sweating. Together, they unpack: Why heat training can be a game-changer for endurance performanceThe key physiological adaptations that take placeHow to implement both active and passive heat protocolsThe importance of hydration and managing heat stressWhy individual responses to heat vary—and how to adjust accordinglyHow to maintain heat adaptations over timeWhether you're preparing for a hot race or simply looking to gain a performance edge, this episode offers practical, science-backed strategies you can start applying immediately. Below are some links that Andy talks about in the conversation. 🎥 Learn more about heat training: https://youtu.be/yzqvypG6Hcw 📊 Heat strain & training insights: https://help.corebodytemp.com/en/articles/10447107-heat-strain-index https://help.corebodytemp.com/en/articles/10447113-heat-training-load 📚 Heat training protocols & resources: https://help.corebodytemp.com/en/collections/11455763-heat-training-protocols We hope you enjoyed the podcast! Make sure to share it with your running buddy and give us feedback on how your heat training block goes!

3月10日

EP. 124 | Community Q&A with Annie Bothma; Latest carb stance, sub 3 hour marathon tips , how to deal with the pressure of races, strength training advice for runners and much more.

To kick off a new year of Making A Runner, Host Nic Acampora is joined once again by one of the podcast’s most trusted voices — Sports Nutritionist (MSc), Running and Strength Coach , Annie Bothma — for a community-driven Q&A episode. Questions were gathered directly from runners, and together Nic and Annie unpack six of the most common topics currently circulating in the endurance world. The result is a practical, insightful conversation packed with takeaways that runners at all levels can apply to their training. In this episode, they discuss: • Where we currently stand with carbohydrates in endurance sport• Why some runners struggle with bathroom issues during runs and what might help• What it really takes to run a Sub-3 Hour marathon and move that towards 2:40• How to manage race-day nerves and pressure• How to integrate strength training into a running program without compromising mileage• How to tell whether you’re fueling enough for your training load As always, Annie brings a science-based perspective combined with real-world coaching experience, helping runners better understand the decisions they make around training, fueling, and performance. Whether you’re preparing for your next race or simply looking to train smarter this year, this episode offers practical insight to help you along the running journey, one you do not want to miss. You can reach to Annie on socials @annies_athletes or visit her website https://www.anniesathletes.org/ We hope you enjoy the show, remember to leave a review and share with your running buddy.

Making A Runner

EP. 131 | Comrades Race Week & Race Day: Host Nic shares advice on preparing for the Final Run into the Ultimate Human Race.

EP. 130 | How To Run Your Best Comrades; Host Nic breaks down tapering, goal setting and race-day execution.

EP. 129 | The Calm Before Comrades: Navigating the Final Weeks with Coach Nic.

EP. 128 | The Road Back: How George Kusche Rebuilt Himself Into One of South Africa’s Most Promising Distance Runners

EP. 127 | How to Run Strong for Decades; Lessons from 1995 Comrades Winner Shaun Meiklejohn.

EP. 126 | Train Smarter, Not Harder: The truth about periodisation and how your training can benefit from it with Endurance Coach Mike Roscoe.

EP. 125 | Heat Training For Endurance Performance; Unlock your best running potential through heat training modalities with practical advice from Sport Scientist and Endurance Coach, Andy Brodziak.

EP. 124 | Community Q&A with Annie Bothma; Latest carb stance, sub 3 hour marathon tips , how to deal with the pressure of races, strength training advice for runners and much more.

番組について

情報

その他のおすすめ

Making A Runner

エピソード

EP. 131 | Comrades Race Week & Race Day: Host Nic shares advice on preparing for the Final Run into the Ultimate Human Race.

EP. 130 | How To Run Your Best Comrades; Host Nic breaks down tapering, goal setting and race-day execution.

EP. 129 | The Calm Before Comrades: Navigating the Final Weeks with Coach Nic.

EP. 128 | The Road Back: How George Kusche Rebuilt Himself Into One of South Africa’s Most Promising Distance Runners

EP. 127 | How to Run Strong for Decades; Lessons from 1995 Comrades Winner Shaun Meiklejohn.

EP. 126 | Train Smarter, Not Harder: The truth about periodisation and how your training can benefit from it with Endurance Coach Mike Roscoe.

EP. 125 | Heat Training For Endurance Performance; Unlock your best running potential through heat training modalities with practical advice from Sport Scientist and Endurance Coach, Andy Brodziak.

EP. 124 | Community Q&A with Annie Bothma; Latest carb stance, sub 3 hour marathon tips , how to deal with the pressure of races, strength training advice for runners and much more.

番組について

情報

その他のおすすめ