Making A Runner Nic Acampora & David Fick

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!

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!