Making A Runner

Nic Acampora
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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 your Parkrun run or running your first Comrades. Because great runners aren’t born — they’re made.

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

    HACE 51 MIN

    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.

    1 h 7 min
  2. 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.

    24 MAR

    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-indexhttps://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!

    55 min
  3. 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.

    10 MAR

    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.

    1 h 8 min
  4. EP. 123 | Running Reflections, The 2025 Review ; with Former Host and Running Influencer David Fick AKA. Davey On The Run.

    11/12/2025

    EP. 123 | Running Reflections, The 2025 Review ; with Former Host and Running Influencer David Fick AKA. Davey On The Run.

    Welcome to the last Making A Runner Episode of 2025. In this engaging conversation, our host Nic and former co-host Davey catch up and reflect on their running journeys throughout the year, discussing various races, personal bests, and the challenges they faced. They delve into the changes they made to their training, the experiences of different marathons, how they bounced back from setbacks and Daveys transition to coaching. The conversation highlights the camaraderie in the running community and the motivation they draw from each other as they look forward to future races and goals. If you are looking to learn through their journeys or are just looking for some Making A Runner nostalgia, this episode is perfect for you. Here is to a wonderful festive season and an even better 2026 in running.

    1 h 17 min
  5. EP. 122 | The Endurance Athlete’s Guide to Protein; Evidence-Based Strategies to Optimise Performance, Recovery & Longevity with Sports Nutritionist (MSc), Annie Bothma.

    26/11/2025

    EP. 122 | The Endurance Athlete’s Guide to Protein; Evidence-Based Strategies to Optimise Performance, Recovery & Longevity with Sports Nutritionist (MSc), Annie Bothma.

    In this episode of Making a Runner, Nic Acampora is joined once again by Sports Nutritionist and Elite Athlete Annie Bothma for a deep dive into one of the most misunderstood pillars of endurance performance: Protein. Annie Bothma is a Performance Sports Nutritionist (MSc), Running & Strength Coach and Elite Long-distance Runner. Known for her evidence-based yet practical approach, Annie combines scientific expertise with real-world experience to support athletes in optimising performance, health, and recovery. She’s a familiar voice on MAR, having previously shared valuable insights on Carbohydrates for Endurance (EP.109), Carb Loading (S3E25), and Weight Loss and Body Composition (EP.116). In this conversation they unpack how endurance athletes can better fuel for strength, recovery, and long-term health—cutting through common misconceptions and offering science-backed, actionable advice. From protein timing and daily intake strategies to the role of amino acids and practical supplementation (yes, even creatine for runners!), this conversation is packed with insight for athletes of all levels. You’ll learn: Why protein is essential for muscle repair, recovery, and resilienceProtein needs for different athletic populations and goalsHow to meet your needs on plant-based or mixed diets The role of essential amino acids in muscle protein synthesis How supplements like creatine and beta-alanine fit into the endurance picture Why the distribution of protein across meals is a useful tool in meeting your daily needs Whether you're training for your next marathon or simply looking to run stronger for longer—this episode will help you optimise your nutrition and performance in a sustainable, practical way. If you want to find out more about Annie or her services, give her a follow on @annies_athletes ion Instagram or check out her website https://www.anniesathletes.org/ We hope you enjoyed the conversation and make sure to share it with a fellow runner.

    1 h 34 min
  6. EP. 121 | Bouncing Back From Disappointment ; Mental strategies for dealing with setbacks in your running journey with Mental Performance Coach Giovanni Bianco.

    23/10/2025

    EP. 121 | Bouncing Back From Disappointment ; Mental strategies for dealing with setbacks in your running journey with Mental Performance Coach Giovanni Bianco.

    What happens when you’ve done the training, visualized the finish line, and race day is suddenly taken away? In this timely and deeply personal episode, Nic sits down with mental performance coach Giovanni Bianco to unpack the emotional impact of the Cape Town Marathon cancellation—and how runners can bounce back when their race plans fall apart. Together, they explore how to process disappointment, reframe setbacks, and reshape your vision for the future. Whether you’ve faced injury, underperformance, or the loss of a race you trained months for, this episode offers practical tools and a fresh perspective. From emotional acceptance and goal pivoting to the power of visualisation and reconnecting with your "why," Giovanni shares empowering insights for anyone navigating the unpredictable nature of running. This one is for every runner who’s ever felt like the rug was pulled out from under them—but keep going anyway. We hope you enjoyed the episode, you can give Giovanni a follow on socials @giovanni_bianco_

    1 h 8 min
  7. EP. 120 | The Cape Town Marathon Round Up ; Coach Mike Roscoe and Host Nic bring you the final countdown to race day with all the tips you will need to have a successful day.

    24/09/2025

    EP. 120 | The Cape Town Marathon Round Up ; Coach Mike Roscoe and Host Nic bring you the final countdown to race day with all the tips you will need to have a successful day.

    With just weeks to go until Cape Town Marathon, this episode is your go-to guide for race day success. Host Nic Acampora sits down with Mike Roscoe from SBR Sports Coaching to unpack the critical details that can make or break your marathon performance. From mastering your final long runs and fine-tuning your nutrition plan, to tapering strategies, gel selection, caffeine use, and mental preparation—this conversation is packed with practical advice for both first-timers and experienced marathoners alike. Mike also shares insights on pacing, injury management, and how to build a bulletproof race day plan. Whether you're chasing a PB or just aiming to finish strong, this episode will leave you feeling more prepared and confident heading into race day. We wish you all the best! Follow Mike on Instagram @mikeroscoe_sbrsports or visit his site www.sbrsport.co.za for more information.

    1 h
  8. EP. 119 | Optimising Running Performance for Life; Reconnecting mind and movement with Author of “Built To Run”, Dr. Matt Silver - Part 2

    03/09/2025

    EP. 119 | Optimising Running Performance for Life; Reconnecting mind and movement with Author of “Built To Run”, Dr. Matt Silver - Part 2

    In Part 2 of this powerful two-part series, Nic Acampora continues the conversation with Dr. Matt Silver—Doctor of Physical Therapy, Performance Coach, and Author of Built to Run. This episode dives deeper into the transition from rehabilitation to peak performance, exploring the key elements that help runners move from pain to potential. Together, Nic and Matt unpack the practical tools and mindset shifts needed to rebuild running confidence, including the role of gait retraining, coordination, and strength training. You’ll learn how cadence, ground contact time, and foot mechanics impact running efficiency, plus what cues and drills can be used to correct common issues like over-striding and postural collapse. Whether you're returning from injury, refining your form, or simply chasing more efficient movement, this episode is full of insight to help you reconnect mind and movement. If you haven't done so yet, we highly recommend going back to listen to Part one of this conversation (MAR Episode 117). To find out more info on Dr. Matt Silver, you can give him a follow on socials @mattsilverpt or visit https://www.alphaprojectphyzio.com . As always, we hope you enjoy the show—don’t forget to leave a review and share with your fellow runners!

    1 h 23 min
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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 your Parkrun run or running your first Comrades. Because great runners aren’t born — they’re made.

Información

  • Creador
    Nic Acampora
  • Años de actividad
    2022 - 2026
  • Episodios
    126
  • Clasificación
    Apto
  • Copyright
    © Nic Acampora
  • Mostrar sitio web
    Making A Runner

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