Ready to make the most of your Comrades Down Run?

In this episode of Making A Runner, host Nic Acampora sits down with living legend Barry Holland—the only person to have finished 49 consecutive Comrades Marathons and a current CMA Board Member. Drawing on five decades of experience, Barry unpacks the route like only he can, sharing hard-earned tips on pacing strategies, breaking up the daunting 90km, and how to approach those infamous hills (and downhills!) for your best shot at the finish.

They discuss the mental side of conquering Comrades, common pitfalls to avoid in the final weeks, and why belief and a solid plan are essential for success. Plus, Barry lifts the lid on this year’s new start and finish procedures, what they mean for runners, and the big changes driving the future of the world’s most iconic ultra.

Whether you’re chasing a medal, a PB, or simply determined to cross the line, this is a true gold mine of practical advice and inspiration straight from a Comrades legend. Don’t forget to check out the free Comrades Down Run pacing chart on the Making a Runner Instagram page to help fine-tune your strategy.

If you’re running Comrades—or just love the stories behind the world’s greatest ultra—this is the episode just for you!

Remember to leave a review and share with your running buddies - Enjoy the Show!

What does it take to chase some of the world’s biggest running dreams—while juggling careers, travel, setbacks, and the everyday demands of life? In this inspiring episode of Making A Runner, host Nic Acampora sits down with Jade De Sousa and Dominique Webb, two South African runners who not only earned the coveted Abbott Six Star Medal, but met on this journey, pushed their personal boundaries and continued to inspire every step of the way.

From a serendipitous meeting in Berlin to unforgettable finishes in Tokyo, New York, Boston, London, and Chicago, Jade and Dom pull back the curtain on what it really means to commit to a global running goal. They reveal the lessons learned on fast courses, the realities of racing marathons weeks apart, and the highs and lows that happen far away from the finish line—including injuries, training fatigue, and balancing ambitious running schedules with demanding professional lives.

You’ll hear:

• The inside stories behind each of the world major marathons—and how Jade and Dom blitzed their PB's at Chicago.

• Honest insights on navigating injuries (including Jade’s comeback from a stress fracture), mindset challenges, and reshaping expectations when the plan goes sideways.

• Practical wisdom on juggling work, relationships, and running—plus the roles that discipline, community, and support play in going the distance.

• How their marathon journeys have shaped their approach to their next challenge: toeing the start line as Comrades novices.

• Why developing a powerful ‘why’ is vital for both marathon and ultra training—and what their reasons are for showing up, even on the toughest days.

With heart, humour, and hard-won advice, this episode is a must-listen for anyone chasing big running goals, dreaming of their first major, or seeking a spark of motivation to keep lacing up. Whether you’re a veteran or a newcomer, you’ll find yourself nodding along, laughing, and maybe even dreaming a little bigger.

You can keep following their inspiring journey on social media @jadedesousa and @dominiqueruns .

If you enjoyed the episode, remember to share it with your running buddies and leave us a review if you have yet to do so.

If you a new to the show , tune in to previous episodes and discover how runners are made—and why the finish line is always just the beginning.

In this episode of Making A Runner, host Nic welcomes back Annie Bothma, a frequent guest with profound expertise in nutrition, especially in the context of running.

Annie dives into the intricacies of carbohydrate consumption and its pivotal role in endurance sports. Having previously covered pre race Carbo-Loading strategies as a topic as well as general nutritional advice for runners today we focused our conversation around runners preparing for longer distances such as marathons and ultra-marathons. Understanding how carbohydrates function as the primary fuel source becomes critical the longer we go, and Annie offers insights to dispel common misconceptions around this topic.

Drawing from her extensive background in sports nutrition and personal experience as an elite athlete, Annie shares the current and latest fueling guidelines along with practical advice on how to optimize fueling strategies before, during, and after training sessions.

Whether you're a novice just beginning your running journey or an experienced runner aiming for a personal best, this episode provides invaluable guidance on how nutrition can enhance your performance and overall health.

We hope you enjoy the episode and take up some of this advice. We guarantee it will make a difference to your running performance and longevity in the sport. If you would like to find out more about Annie and get in touch with her you can follow her on @annies_athletes on Social media and check out her website https://www.anniesathletes.org/

In this conversation, Host Nic and Andy Brodziak delve into the critical aspects of hydration and sodium intake for ultra marathon runners.

They discuss the importance of understanding individual sweat rates, the role of sodium in performance, and practical strategies for maintaining optimal hydration levels during training and races. The conversation emphasises the need for personalised hydration strategies, the dangers of over-hydration, and the significance of sodium in preventing performance drops and health issues during endurance events.

We delve into the critical aspects of hydration for runners and how it relates to Two Oceans and Comrades, discussing the importance of understanding hydration needs, practical strategies for race day, and the significance of gut training.

They share personal experiences and case studies, emphasising the need for tailored hydration plans based on individual sweat rates and sodium loss. The discussion highlights common mistakes runners make regarding hydration and nutrition, and offers actionable advice to optimise performance on race day.

We hope you have enjoyed the conversation and find it extremely useful in helping guide you to even better performance. As always, feel free to reach out to info@makingarunner.com with any questions or on our socials @makingarunner. You can also reach out to Andy on his socials @andybrodziak .

If you enjoyed the show, remember to leave a review and share it with your running buddies!

LINKS FROM THE CONVERSATION

How to measure your sweat rate to improve your hydration: https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/#:~:text=This%20is%20easy%20if%20you%20drink%20from%20a%20single%20bottle%20or%20two.&text=After%20exercise%2C%20towel%20yourself%20dry,clothes%20will%20hold%20some%20sweat).

Fuel and Hydration Testing Consultation: https://forms.gle/m3to8j1Y7LUy4RL37

In todays conversation your host, Nic, chats to Dr. Philip Batterson, a Physiologist, Coach and Endurance specialist from Oregon, USA.

Phil holds extensive knowledge in the field of exercise physiology and it's application when it comes to endurance sports. Today we chat in detail about heat and altitude training for endurance runners. We focus on:

• The science behind these methodologies of training.
• How to optimise your oxygen carrying capacity through heat or altitude stress.
• How to practically apply what the current best practices are.
• How to perfect racing in these environments.
• Alternative modalities of training around this topic.

Phil holds a PhD in Molecular physiology and has over a decade of coaching and physiological assessment experience. He was a fantastic guest who spoke confidently and shared loads of insight around these topics. If you are interested in hearing more from Phil you can go and give his own podcast a follow "Critical Oxygen" and give him a follow on social media @drphilbatterson.

I hope you found this conversation as insightful as we did and learn to make the most of your environment going forward become the best athlete you possibly can be.

Enjoy the conversation - As always, feel free to leave a comment, a review and share with your running buddies.

In this conversation, Nic chats to the official Comrades Coach, Lindsey Parry, as they look to unpack the essential preparations for runners gearing up for the upcoming 'Down Run' Comrades Marathon.

We explore the different types of runners (from novice to sub elite), the importance of training habits, the risks of overtraining, and the significance of setting realistic goals. Lindsey emphasises the need for strength training, especially for novice runners, and provides insights on how to navigate the complexities of training for both the Two Oceans and Comrades Marathons.

The discussion also highlights the mental and physical challenges runners face as they prepare for this iconic race. We delve into the essential aspects of preparing for the Comrades Marathon, focusing on mental preparation, training, strength training, recovery, and nutrition strategies. We emphasise the importance of understanding the course, the role of rest days, and effective nutrition strategies for long runs. Lindsey also shares insights on mental strategies for race day, highlighting the significance of knowing one's goals and practicing visualisation techniques to enhance performance.

We wish you the best of luck with the training and hope that you enjoyed this episode. You can reach out to Coach Parry on socials or www.coachparry.com. Feel free to share this episode with your running buddies and don't forget to leave us a review.

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 team at Coach Parry. We look to cover the perfect roadmap to get your both physically and mentally ready to tackle this wonderful race.

Listen in as we explore a holistic approach to training, emphasising the importance of consistency, recovery, and strength training as integral components to tackle the demanding course.

The discussion highlights key strategies for race day, focusing on pacing, nutrition, and managing the mental and physical challenges posed by the marathon's unique route and profile.

Whether you're a seasoned runner or embarking on your first Two Oceans Ultra Marathon, this episode offers valuable insights and expert advice to ensure a successful and enjoyable race experience. Tune in for a stimulating conversation that celebrates the captivating allure and camaraderie of one of the world's most beautiful races.

We hope you enjoy the conversation, remember to leave us a review and share with your running buddies. Best of luck for your training!

If you would like to hear more, you can tune in to "The Two Oceans Ultra Marathon Podcast" where coaches Dev and Shona cover these topics and more in detail to help you prepare even further. If you are looking for more specific advice, feel free to reach out on www.coachparry.com where one of their expert coaches would be happy to assist you get to your goals.

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 heat and demanding conditions of the desert race. She opens up about her passion for supporting causes close to her heart, raising funds for Liv2Run and Mowbray Maternity, through her racing endeavours. We'll explore her unique approach to training, balancing her professional demands, and maintaining a holistic approach to health—both for herself and her patients.

Stay tuned and get ready to be inspired by a story of resilience, community spirit, and the transformative power of running. We hope you enjoy our conversation.

Don't forget, you can find the links to donate to Kim's causesnbelow. Running for a cause makes it THAT much sweeter.

https://www.quicket.co.za/events/283724-desert-ultra-250km-fundraiser/#/?fbclid=PAZXh0bgNhZW0CMTEAAaZCoHnMmZ2MsyKES1pb7RssH72sJH0ZemPKDR_w0_5EYl879MODqF0UuTY_aem_VgvtVTnE54A43D_w3iA0Aw

You can also connect with Kim and follow her journey further through her instagram profiles: @kimexplores_ & @drkimsonntaggynae