Making A Runner

• 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 listening to her body, and the lessons learned from knowing when to step back in order to come back stronger. Whether you're an experienced runner or just starting your journey, this episode is packed with relatable moments, practical insights, and a powerful reminder that progress isn’t always linear—but with resilience and self-compassion, anything is possible. As Comrades Marathon approaches, let Irvette's story fire you up, no matter where you are on your own running journey. Enjoy.

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• EP. 111 | The Gold Mine for Comrades Down Run Success ; 49 time consecutive finisher & CMA Board Member, Barry Holland, shares the strategy, route & mindset to guide you to your strongest finish yet.

  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!

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• EP. 110 | Two Runners, 6 Stars, One Comrades Dream; Behind the medals with Jade and Dom. An inspirational story of friendship, setbacks and glory as they now prepare for their biggest challenge yet.

  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.

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• EP.109 | Carbohydrates and Endurance Performance. Understanding the optimal running fuel source with Coach, Sports Nutritionist and Elite Athlete - Annie Bothma.

  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/

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• EP. 108 | Understanding your sweat - a Key to Mastering Hydration for Ultramarathon Success ; with Coach and Fueling Expert, Andy Brodziak.

  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 [email protected] 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 CONVERSATIONHow 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

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