Making A Runner

EP. 135 | From Track to Road to Author: The Evolution of Adriaan Wildschutt's Running Journey

In this episode of Making A Runner, Nic sits down with South African distance runner Adriaan Wildschutt for a catch-up on everything that’s happened since their last conversation. From competing at the Paris Olympics and breaking the South African half-marathon record, to winning the New York City Half Marathon and taking on his first marathon, Adriaan’s running journey has entered a whole new chapter. From his transition off the track and onto the roads to the realities of preparing for 42.2km, Adriaan takes us inside what it really looks like to train and compete at an elite level. He shares the lessons from his marathon experiences in Cape Town and Chicago, what he’s learnt along the way and what it takes to keep progressing as a distance runner. He also opens up about his first book, A Change of Pace, reflecting on the decision to put his story on paper, the three-year writing process and what he hopes readers will take away from it. In this episode, Adriaan covers: • His journey since the Paris 2024 Olympics and what has changed as an athlete • Transitioning from 10,000m track racing to half marathons and the marathon • Breaking the South African half-marathon record in Valencia and winning the New York City Half Marathon • His experiences in Cape Town and Chicago, and the lessons learnt from stepping up to 42.2km • What an elite training week actually looks like, from mileage and key sessions to strength work and recovery • Fuelling, hydration and adapting to the demands of marathon training • The story behind his first book, A Change of Pace, and what’s next for his running career From chasing records on the track to tackling the marathon and now sharing his story through his first book, this episode is a look at the many different chapters that make up an athlete’s journey. Whether you’re curious about the world of elite distance running, preparing for your own marathon or simply love hearing the stories behind the miles, this is a conversation you won’t want to miss. 🔗 @adrianwildschutt 🔗 @makingarunner

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EP. 134 | From Comrades to Berlin: Taking on My First Marathon Major

In this solo episode, Nic looks back on his journey from Comrades to the Berlin Marathon, sharing how he recovered after Comrades, found his way back to running at his best and eventually made the spontaneous decision to take on Berlin. From how he secured his entry to adapting his training in a much shorter timeframe than usual, Nic talks through the build-up to his first World Major Marathon and what it was like to experience race day in Berlin. He also reflects on how the race unfolded, supporting his own runners along the way, and the lessons he took away from the experience. In this episode, Nic covers: • Recovering after Comrades and finding his way back to running at his best. • How the decision to run Berlin came about and how he got his entry. • Adapting his training for a marathon with a shorter preparation period • The experience of running his first World Major Marathon. • How race day unfolded and what it was like supporting his runners. • His biggest takeaways from Berlin and what comes next for his running goals. From the unexpected decision to the finish line, this episode is an honest look at taking on a big running goal, adapting when plans change and figuring out what comes next. Whether you’re training for your own marathon or love hearing the stories behind the miles, tune in for Nic’s take on his first World Marathon Major.

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EP 133 | The Trail Running Masterclass; Everything Every Runner Should know about running off-road , with Salomon Athlete, Adventurer and Coach, Andrew Erasmus.

Whether you're thinking about entering your first trail race, preparing for an ultra, or simply looking to become a more complete runner, this episode is your guide to the world of trail running. In this Trail Running Masterclass, Nic sits down with Salomon athlete, coach, and experienced trail runner Andrew Erasmus to unpack what makes trail running so unique—and why it's about far more than just swapping the tar for dirt. From technical descents and steep climbs to race-day strategy, safety, equipment and mindset, Andrew shares the lessons he's learnt from years of racing and coaching on the trails. Together, they explore how trail running challenges your body and mind in completely different ways to road running, while offering some of the most rewarding experiences endurance sport has to offer. In this episode you'll learn: How trail running differs from road running The biggest mindset shifts every road runner should make How to climb and descend technical terrain more efficiently When power hiking is faster than running How to train specifically for different trail races Strength exercises that will make you a stronger trail runner The differences between road and trail shoes Nutrition and hydration strategies for long days on the trails Safety essentials every trail runner should know Why the trail running community is unlike any other Whether you're chasing a podium, preparing for your first mountain race, or simply looking for your next adventure, this conversation is packed with practical advice that will help you train smarter, race better, and enjoy the trails with greater confidence. As Andrew reminds us throughout the episode, trail running isn't just about reaching the finish line—it's about embracing the journey, respecting the mountains, and becoming a more resilient runner along the way. Remember to leave review and share with a running buddy who might appreciate these tips! If you want to find out more about Andrew and his coaching, you can go give him a follow on Instagram @andrew_erasmus2 . Lace up, slow down, look up, and enjoy the trails.

EP. 132 | Life After Comrades Success, with Up Run Champion and Record Holder, George Kusche.

Winning Comrades may be the dream, but what happens once you've crossed the finish line?In what is Making A Runners first Video Form Podcast Episode, Nic catches up with newly crowned 2026 Comrades Champion and Up Run Record Holder, George Kusche, weeks after his record-breaking victory.Rather than focusing solely on the race itself, this conversation explores what comes next. George shares the physical and emotional realities of recovering from one of the greatest performances of his career, why patience is essential after a major goal race, and how he's learning to listen to his body as he begins building towards the next chapter.Together they discuss:- Recovering from a record-breaking Comrades Marathon- The importance of giving your body time to heal after a major race- Managing cramps and difficult moments during the race- The role of HRV, sleep and recovery metrics in guiding training- Why consistency and patience continue to underpin his success- Balancing elite running, coaching and a professional career- His exciting new coaching platform and vision for helping more runners- His next goals, including the marathon and future Comrades campaignsOne of the biggest takeaways from this conversation is that recovery is not lost time—it's part of the training process. George explains why the temptation to rush back into hard training can often delay long-term progress, and why the best athletes are willing to take a step back in order to move forward.Whether you've just completed Comrades, finished your goal marathon, or are simply trying to build consistency in your own running, this episode offers a refreshing reminder that long-term success comes from respecting the process—not just celebrating the result and that sometimes the most important training block begins after the finish line. Go and check out George's new coaching apphttps://www.gorunmore.com/ If you enjoyed the show, don't forget to leave a review and share with a running buddy.

EP. 131 | Comrades Race Week & Race Day: Host Nic shares advice on preparing for the Final Run into the Ultimate Human Race.

The training is done. COMRADES 2026 is here. In the final episode of the Making A Runner Comrades Mini Series, Nic shifts the focus away from training and towards the things that matter most during race week: staying healthy, staying calm, trusting your preparation, and arriving at the start line ready to execute. With race numbers issued and final race instructions now released, Comrades suddenly becomes very real. In this episode, Nic shares practical advice and personal insights to help runners navigate the excitement, nerves, and uncertainty that often accompany the final few days before the Ultimate Human Race. Topics covered include: What to focus on during race week (and what to ignore) Sleep, recovery, and managing time off your feet Practical carb-loading advice Controlling the controllables and avoiding unnecessary stress Understanding the 2026 Comrades start process and race morning logistics Reviewing your pacing, nutrition, and seconding plans Mental preparation strategies for handling difficult moments during the race What to do when things don't go according to plan Why the finish line means so much more than a medal Throughout the episode, Nic encourages runners to cut through the noise, trust themselves, and remember that confidence comes from the work already completed—not from trying to squeeze in one last perfect week. Whether you're chasing a Silver Medal, a Bill Rowan, a Bronze, or simply your first Comrades finish, this episode is designed to help you arrive at the start line feeling organised, prepared, and ready to enjoy one of the most special days in running. This is the final episode of the Making A Runner Comrades Mini Series.Good luck, trust your preparation, and enjoy every step of the journey from Durban to Pietermaritzburg. You are all winners!

EP. 130 | How To Run Your Best Comrades; Host Nic breaks down tapering, goal setting and race-day execution.

With just two weeks to go until Comrades, the training is largely done. The focus now shifts towards arriving at the start line healthy, confident, and ready to execute. In Episode 2 of the Making A Runner Comrades Mini Series, Nic takes a deep dive into the final stages of preparation for race day. Drawing from his own experiences on the road to Comrades, as well as years of coaching athletes towards their goals, he shares practical advice on how to maximise your taper, set realistic race goals, and approach race day with a clear strategy. In this episode, you'll learn: How to get the most out of your taper without second-guessing your fitness What to expect physically and mentally during the final two weeks How to set realistic and meaningful race goals The key principles of successful Comrades race execution How to approach the different sections of the Up Run Why pacing and patience are often more important than fitness Common mistakes runners make on race day Practical nutrition and hydration considerations Throughout the episode, Nic refers to the race breakdown and pacing framework that can be found on our socials @makingarunner , helping runners understand where discipline, patience, fueling, problem-solving, and mental strength become most important throughout the 86km journey. Whether you're chasing a Silver Medal, a Bill Rowan, a Bronze, or simply your first Comrades finish, this episode is designed to help you simplify the process, trust your preparation, and give yourself the best possible chance of running the race you're capable of. The work has been done. Now it's time to execute. We hope you have enjoyed it, make sure to share with your running buddy and leave us a review.

EP. 129 | The Calm Before Comrades: Navigating the Final Weeks with Coach Nic.

With Comrades just weeks away, the hard work is largely done — but for many runners, this is when the nerves, doubt, and overthinking really begin. In this episode of this special Making A Runner Comrades mini-series, Nic dives into the emotional and physical realities of the final few weeks before race day. Drawing from both his own experiences running Comrades and years of coaching athletes through the journey, this episode focuses on how to approach the taper period with confidence, perspective, and calmness. Nic unpacks: What runners should realistically expect to feel during the final weeks Why fatigue, flatness, and self-doubt are completely normal The Comrades Up Run Race Breakdown (https://www.instagram.com/p/DYhETIdDrm1/?igsh=Y25weHdvdHlsc243) Common mistakes athletes make late in a Comrades build How to manage emotions, comparison, and race anxiety The importance of arriving healthy, fresh, and mentally ready Why restraint and recovery become the real training in the final phase The episode also explores the emotional significance of Comrades itself — why this race is different, what makes it so special, and why trusting the process matters more now than ever before. Whether you’re preparing for your first Comrades or returning for another medal, this conversation is designed to help you slow down the noise, trust your training, and approach race day with clarity and confidence. We hope you enjoy the episode and find it insightful.

EP. 128 | The Road Back: How George Kusche Rebuilt Himself Into One of South Africa’s Most Promising Distance Runners

In this episode of Making A Runner, Nic sits down with one of the most exciting emerging names in South African endurance running — George Kusche. From competing as an NCAA middle-distance athlete in the United States while studying actuarial science and statistics, to stepping away from running completely for a period of time, George’s journey through the sport has been anything but conventional. But over the last few years, he has quietly rebuilt himself into an elite endurance athlete, running 2:13 for the marathon and an outstanding 5:41 debut at the Comrades Marathon. Together, Nic and George unpack: His transition from middle-distance track racing into marathon and ultra running The lessons he took from the NCAA system and his time in the US His decision to self-coach and how he structures his training Building endurance without losing speed The importance of long-term thinking and consistency in development Balancing elite-level training with work, life, and family commitments Nutrition, race strategy, and lessons from his first Comrades Marathon More than anything, this episode is a conversation about patience, progression, and trusting the process. George’s story is a reminder that performance doesn’t always follow a straight line — and that sometimes the best athletes are still quietly building towards their full potential. Whether you’re training for your first marathon, chasing a Comrades goal, or simply trying to improve over the long term, this conversation is packed with practical insight and perspective from one of South Africa’s rising endurance talents. We hope you enjoy the show, make sure to give the pod a follow and leave a review.

EP. 127 | How to Run Strong for Decades; Lessons from 1995 Comrades Winner Shaun Meiklejohn.

What does it really take to stay strong in running for years — not just months? In this episode, we sit down with Shaun Meiklejohn, former winner of the Comrades Marathon, to unpack the principles behind true longevity in the sport. Shaun’s career is nothing short of extraordinary — with 33 Comrades finishes to his name, 32 of them at Silver medal standard or faster, and even at 64 years old, still knocking on the door of a sub-3-hour marathon. It’s a testament to what’s possible when consistency, smart training, and a love for the process come together over decades. We dive into: How to train smarter as you get older Managing injuries without losing momentum The mental side of racing and preparation Breaking down Ultra Marathons into manageable segments What it takes to run the perfect Comrades Why consistency is the ultimate performance tool This is a conversation about playing the long game — building a sustainable approach to running that allows you to keep improving, stay injury-free, and most importantly, keep enjoying the process. Whether you’re training for your first ultra or chasing your next PB, this episode is packed with practical takeaways you can apply straight away. We hope you enjoy the episode!

EP. 126 | Train Smarter, Not Harder: The truth about periodisation and how your training can benefit from it with Endurance Coach Mike Roscoe.

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.

EP. 125 | Heat Training For Endurance Performance; Unlock your best running potential through heat training modalities with practical advice from Sport Scientist and Endurance Coach, Andy Brodziak.

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!

EP. 124 | Community Q&A with Annie Bothma; Latest carb stance, sub 3 hour marathon tips , how to deal with the pressure of races, strength training advice for runners and much more.

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.

EP. 123 | Running Reflections, The 2025 Review ; with Former Host and Running Influencer David Fick AKA. Davey On The Run.

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.

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 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.

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 fresh perspective. From emotional acceptance and goal pivoting to the power of visualisation and reconnecting with your "why," Giovanni shares empowering insights for anyone navigating the unpredictable nature of running. This one is for every runner who’s ever felt like the rug was pulled out from under them—but keep going anyway. We hope you enjoyed the episode, you can give Giovanni a follow on socials @giovanni_bianco_

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 race day plan. Whether you're chasing a PB or just aiming to finish strong, this episode will leave you feeling more prepared and confident heading into race day. We wish you all the best! Follow Mike on Instagram @mikeroscoe_sbrsports or visit his site www.sbrsport.co.za for more information.

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 running efficiency, plus what cues and drills can be used to correct common issues like over-striding and postural collapse. Whether you're returning from injury, refining your form, or simply chasing more efficient movement, this episode is full of insight to help you reconnect mind and movement. If you haven't done so yet, we highly recommend going back to listen to Part one of this conversation (MAR Episode 117). To find out more info on Dr. Matt Silver, you can give him a follow on socials @mattsilverpt or visit https://www.alphaprojectphyzio.com . As always, we hope you enjoy the show—don’t forget to leave a review and share with your fellow runners!

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 differences in approach for first-timers vs. experienced runners Strength training integration without sacrificing recovery How to mentally prep for race day and manage expectations Route insights The importance of consistency, mindset, and building belief This conversation is packed with practical advice, relatable insight, and expert tips that’ll leave you feeling motivated and prepared. It's the episode we all wish we had before our first Cape Town Marathon! Make sure to share it with your running buddies and leave a review on the show. For more information and educational content follow Mike on instagram @sbrsportscoaching or check out his website www.sbrsport.co.za .

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

In this insightful episode of Making A Runner, Nic Acampora sits down with Dr. Matt Silver— Sports Physical Therapist, Running Coach and author of Built to Run—for a powerful conversation that redefines how we think about running injuries, movement, and performance. Together, they explore why runners often stay stuck in injury cycles and how a whole-body, system-first approach can offer lasting solutions. From mobility myths and the truth about core training, to foot health, breathing techniques, and the evolution of running shoes, Matt unpacks what it really means to be a resilient, high-performing runner. You’ll learn: Why injuries are more about disconnection than damage. How rotational strength and hip mobility influence over striding. Why pronation is your friend—not your enemy. The hidden role of your rib cage, pelvis, and breath in efficient running. How strong, adaptable feet can unlock better movement and fewer injuries. Why rehab must go beyond symptoms and become context-driven. Whether you're a coach, elite, or recreational runner navigating a setback—or simply want to run stronger for longer—this episode is packed with takeaways to help you reconnect with your body and build lifelong durability. Tune in and discover why you were Built to Run—and how to stay that way. Make sure to leave a review and share the conversation with a running buddy. Enjoy! You can find out more about Dr. Matt Silver at https://www.alphaprojectphyzio.com/ or purchase his book on https://www.alphaprojectphyzio.com/built-to-run-book OR https://www.takealot.com/built-to-run-the-runner-s-guideto-fixing-common-injuries-resolvi/PLID95484202

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 time is to focus on weight loss, and the importance of fuelling properly to avoid underperformance and RED-S. You’ll learn: Why defining your why matters when it comes to weight goals The role of energy availability, training phase, and nutrition periodisation How to track progress beyond the scale and avoid common dieting pitfalls Practical strategies for sustainable fat loss while maintaining strength Whether your goal is to lean up for performance, build a healthier relationship with food, or simply understand your body’s needs better, this episode is packed with actionable insights to keep you running strong for life. You can follow more of Annie's Nutritional tips and advice @annies_athletes or visit her website https://www.anniesathletes.org/ to find out more about the services she offers. Remember to share this conversation with a running buddy who could benefit from it and give this episode a rating on your streaming platform.