Making A Runner

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 runners
The importance of building a strong aerobic base
How to avoid overtraining and burnout
Whether you actually need deload weeks and how to use them effectively
The role of intuitive and flexible training approaches
What the latest insights — including Nordic training models — are teaching us about performance and longevity
Whether 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.

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 performance
The key physiological adaptations that take place
How to implement both active and passive heat protocols
The importance of hydration and managing heat stress
Why individual responses to heat vary—and how to adjust accordingly
How to maintain heat adaptations over time
Whether 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-index
https://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!

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.

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.

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 resilience
Protein needs for different athletic populations and goals
How 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.