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.

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 and how to manage it

• Why ITB syndrome is so common — and what to do about it

• The role of cross-training and rehab in recovery

• The importance of patience, support, and mindset in rebuilding confidence

• What Chanel learned about herself as both an athlete and a person

This episode is packed with practical advice and motivation for any runner who's had to pause, pivot, and persevere. Whether you’re sidelined right now or simply want to run smarter, you’ll walk away with tools to help you keep moving forward — and proof that the comeback is always stronger than the setback.

If you enjoyed the conversation, make sure to share it with a running buddy who will also benefit from it. You can follow more of Chanels journey on her socials @chanel_cronje .

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 short, and gradually building up is the key to long-term success — and shares powerful insights on avoiding burnout, staying healthy, and finding joy in the process.

Whether you're just lacing up for the first time or chasing personal bests in your 40s and beyond, this episode is packed with practical advice, real talk, and plenty of inspiration to keep you running strong.

You’ll also hear Nic reflect on why this conversation was such a full-circle moment — as someone who’s learned so much from Jason over the years.

If you enjoy this episode, don’t forget to check out the Strength Running Podcast, give Jason a follow on socials, and — as always — share this episode with a fellow runner who could use some inspiration.