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.

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!

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 .