EP. 117 | Optimising Running Performance for Life ; Reconnecting mind and movement with Author of “Built To Run”, Dr. Matt Silver - Part 1.

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1. 

   E122 · 26 Nov 2025 · 1 hr 34 min

   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…

2. 

   E121 · 23 Oct 2025 · 1 hr 8 min

   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…

3. 

   E120 · 24 Sep 2025 · 1 hr

   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…

4. 

   E119 · 3 Sep 2025 · 1 hr 23 min

   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…

5. 

   E118 · 6 Aug 2025 · 1 hr 14 min

   EP. 118 | The Cape Town Marathon Countdown; Your Ultimate 10-Week Training Guide with Coach Mike Roscoe

   With just 10 weeks to go until race day , this episode of Making A Runner is your go-to guide for final preparations ahead of the Cape Town Marathon . Your Host Nic — a three-time CT Marathon finisher — sits down with Coach Mike Roscoe from SBR Sports Coaching to unpack everything you need to know to get to the start line feeling confident and ready to run your best race yet. Whether you're training for your first marathon or chasing a PB, Mike brings a wealth of knowledge from years of experience coaching runners. Together, they cover: How to structure your final training weeks Key…

6. 

   E116 · 9 Jul 2025 · 1 hr 30 min

   EP. 116 | Evidence-Based Strategies For Sustainable Weight Loss and Body Composition Change in Athletes ; with Performance Sports Nutritionist (MSc), Annie Bothma.

   In this episode of Making A Runner , host Nic sits down once again with Annie Bothma – IOPN Performance Sports Nutritionist (MSc), Running and Strength coach, and Endurance Athlete – to tackle a topic that’s often misunderstood in the running world: sustainable weight loss and body composition change for athletes. Annie unpacks the science behind weight and performance, busts common myths about “lighter equals faster,” and explains why chasing a race weight can sometimes do more harm than good. They discuss how to approach body composition goals in a healthy, realistic way, when the best…

7. 

   E115 · 25 Jun 2025 · 58 min

   EP. 115 | Rebuilding The Runner ; Recovering from ITB Injury. How a marathon setback became a comeback - told through the lens of athlete, Chanel Cronje.

   In this inspiring episode of Making A Runner , host Nic sits down with runner and content creator, Chanel Cronje, to talk about one of the most relatable topics in the sport: injury. After building strong momentum in her training, Chanel hit a wall with ITB syndrome during her Cape Town Marathon 2024 campaign — a race she courageously completed despite pain from as early as kilometer 3. In her 18-week long journey of rehabilitation, strength training, and deep self-reflection, she found a way to overcome and and grow stronger. Together, Nic and Chanel explore: The emotional toll of injury…

8. 

   E114 · 18 Jun 2025 · 1 hr 13 min

   EP. 114 | How To Achieve Your True Running Potential ; A blueprint on ‘progressing through your running journey’ with Strength Running Podcast Host and Coach, Jason Fitzgerald.

   In this episode of Making A Runner, Nic sits down with one of the sport’s most respected voices — Jason Fitzgerald, coach and host of the Strength Running Podcast . From his humble beginnings showing up to his first cross-country practice in basketball shoes, to becoming a 2:39 marathoner and leading coach, Jason’s journey is filled with lessons every runner can learn from. Together, they dive deep into what it means to build lasting progress — touching on the role of genetics, consistency, and smart training through every stage of a runner’s life. Jason unpacks why starting small, racing…

9. 

   4 Jun 2025 · 50 min

   EP. 113 | The Comrades Race Week YOU Need; Nic and Davey use their previous experiences to take you through what to expect from the days leading up to race day and the big day itself.

   Davey is back on the show and with Nic they go over all you need to hear in the build up to the 2025 Comrades Down Run. In this fun and lighthearted episode you can expect to find some golden nuggets of wisdom which are sure to help get you fully prepared for race day along with many laughs from the stories shared. They cover: - Their own Comrades journeys and how they go to the start of this years race. - Mental advice to overcome the difficult moments on race day. - Seconding and on the day support - Carbo-loading strategies - Recovery and Sleep strategies - Morning of the race advice…

10. 

    E112 · 28 May 2025 · 1 hr 4 min

    EP. 112 | Rolling With The Punches, Learning To Overcome ; Irvette Van Zyl’s inspiring journey through multiple setbacks & return to elite level running as she lines up for her first Comrades Marathon

    In this episode of Making a Runner, host Nic Acampora sits down with South African running icon, Irvette Van Zyl, as she prepares for her very first Comrades Marathon. In this inspiring and deeply honest conversation, Irvette opens up about her rollercoaster journey to the start line, navigating serious injuries, relentless setbacks, and the mental and emotional battles that come with being an elite athlete. Despite facing multiple challenges—including a stress fracture, calf thrombosis, and a torn hamstring—Irvette shares how she found the strength to keep moving forward, the importance of…