Dr Sophie Mullins

I can’t believe this just happened. I’m British 100k Champion! Unreal! I LOVE running 💜🏃🏽‍♀️

The Achilles tendon is the most commonly injured tendon in the body. Most people end up in an endless cycle of rehab and re-injury. But you can heal it for good: ultrapotential.org/resources/achi…

Female runners might start to feel the effects of perimenopause a bit earlier than their sedentary counterparts, here's how to get through it: ultrapotential.org/resources/peri…

And if you've already got 5km in the bag and fancy dipping your toe in the waters of speed work, check out my follow up plan based on science and experience: ultrapotential.org/trainingplans/…

Taking up running in January? Here's my FREE beginner's running plan. 8 weeks to take you from run/walk to running a full 5k. ultrapotential.org/trainingplans/…

@GeorgesStPierre It comes down to depth of field, i.e. when no elite men show up but an elite woman does. Every time. The difference between the male and female records at UTMB (arguably the most competitive ultra in the world) is 2.5 hours. I say this as a woman who has won races outright.

Men are generally stronger. However, in ultra-marathons, women have sometimes won outright, beating all competitors—including men, even at the elite level. That fascinates me. -Anyone know why?

Losing motivation to train in the winter? You're not alone. Check out my post for tips: ultrapotential.org/resources/wint…

@itsleemorris Thank you! I've added sample weeks and a sample zone explanation :)

@RunsWritesCode I think a few sample weeks would be useful IMHO. The weekly descriptions are good but for me I’d like to know what an average week might look like before buying a plan.

I'm good at running, and coaching, but terrible at selling myself. Can you help me? I have a foundational running plan that guides novice runners through the noise with a science-backed, experience-tested plan. But it barely sells. What am I doing wrong? 😭ultrapotential.org/trainingplans/…

Enjoy self-coaching (doing your own thing!) but want an expert audit to make sure you're maximising your potential? Check out my 12-week training review: ultrapotential.org/trainingplans/…

My training plan for new runners, Robust Runner, a 32-week science-backed plan to take you from 20 minutes to lifelong runner, is 75% off until Christmas: ultrapotential.org/trainingplans/…

@inaki_delaparra Sure, I have a learning curve of run sessions. After athletes are comfortable with RPE the sessions have a bit less detail. I deliberately try to teach my athletes how to tune into their own bodies, and have found big picture is better than specifics: e.g. run "like Kipchoge."

@RunsWritesCode Could you share an example of how you do it? I like to learn 🤓

I was commenting on another platform and thought it was worth sharing here. I love the approach of learning to use RPE (Rate of perceived exertion) as part of the human tool box. One of the unintended consequences of how we operate as adults in sport, business and family, is that we were rarely taught to feel. Few teachers or coaches ever prescribe “feeling” as a skill to be developed. Instead, we are trained to chase metrics: grades, watts, pace, KPIs or other output metrics. Over time, we disconnect from what’s really happening inside. - In training, that looks like forcing 250W no matter the fatigue, sleep, or stress because “the plan says so.” - In business or profesionally, it’s chasing outputs when creativity or focus are gone. - In family, it’s being physically present but emotionally absent. Learning to use RPE is more than a training tool, it’s a way to reconnect awareness with action. The data matters, but the context, how you feel and where you are, is what gives that data meaning. And I think as coaches, advisors and technology developers we should keep that in mind always 🙃 Would love to hear your points @arjona_manu @GDellaMattia @Alan_Couzens @feelthebyrn1 @Danlorang @johanrojler @JohnHellemans @JimGalanes @MVAitor Thanx 🫡

@inaki_delaparra My sessions have quite detailed descriptions and there is sometimes quite a bit of back and forth at the start but it's worth it! I mostly coach ultra trail so it really is important, you can't give them a target pace when the terrain/altitude etc dictates it.

@RunsWritesCode Thanx for sharing! I like using RPE, but not all athletes can manage it well. We need to teach them how to use it properly otherwise, they tend to overdo intensities.

Self-coached runners, are you logging miles but your training has plateaued? Or simply want feedback on optimising what you're doing? I'm now offering a comprehensive training review for self-coached athletes: ultrapotential.org/trainingplans/…

@stevemagness Running up 150 stairs during a run is okay / as expected Walking up 15 stairs outside of a run is hard Specificity perhaps? But my first km is also slower and harder than the rest of the run. Starting off with a lower RHR, less prepared? I'm glad it's not just me anyway 😂

TO all the people saying: runners only experience this because they are weak....enter JJ Watt... The real truth is: climbing stairs isn't specific for most, and athletes training are fatigued when they are climbing stairs: x.com/JJWatt/status/…

Every runner knows the opposite truth: The fitter you are, the more you question why going up stairs is so hard, when you are in peak mile or 5k shape. A truism among runners I know: the fitter you are the more the stairs hurt, the more you avoid them.

Whilst you should drink to thirst, it's useful to know how much fluid you need to take with you on long runs. You can use my calculator in different conditions to find out your individual fluid loss: #hydration-calculator" target="_blank" rel="nofollow noopener">ultrapotential.org/calculators#hy…

Tapering is science-backed art: get to the race as fresh as possible without losing fitness. Science says: decrease volume 41-60% over 8-14 days, maintain intensity & consistency. Yet I still see people advising starting 3 weeks out or dropping intensity ultrapotential.org/resources/tape…

I've finally finished the schedule I wish I'd had when I started running! It's a whopping 32 weeks, allowing for every part of the body to adapt as you grow from novice to robust runner, ready for anything. ultrapotential.org/trainingplans/…

Last chance to try online coaching free for a month. Offer open until midnight 31 December. 100% personalised endurance coaching Strength and conditioning Access to coach via WhatsApp & Zoom every 2 months Use XMAS2024 ultrapotential.org/trainingplans/…

Swinging back by Twitter for my annual Christmas free trial 🥳. I'm offering a month of coaching absolutely free, so if you're on the fence about trying online endurance coaching now is the time to give it a go! Use code XMAS2024 on ultrapotential.org