Dr Sophie Mullins

Plant powered GB ultra runner and coach, British 100k Champion 2019. 🏔🏃🏽‍♀️Endurance coach. 💻 Software engineer. 🐕 Dog bingo aficionado.

[Dr Sophie Mullins @RunsWritesCode]

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

[Marco Consani @mconsani]

ACP 100k - 1st lady - Sophie Mullins (SCO) in 8:03:39

@scotathletics @AthleticsWeekly @FastRunning @runandbecome1 @TaritTweets @Britathletics #acp100k

[Dr Sophie Mullins @RunsWritesCode]

Want all your running calculators in one place?
Here you go!
Plan your pacing, hydration, caffeine, grade adjusted pace, max next long run... https://t.co/JOLEYhzsrP

[Dr Sophie Mullins @RunsWritesCode]

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:
https://t.co/6owRJRgvD4

[Dr Sophie Mullins @RunsWritesCode]

Female runners might start to feel the effects of perimenopause a bit earlier than their sedentary counterparts, here's how to get through it: https://t.co/Bk8aMulkSr

[Dr Sophie Mullins @RunsWritesCode]

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: https://t.co/ghyYLZfZ3g

[Dr Sophie Mullins @RunsWritesCode]

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. https://t.co/khwiERKmGs

[Dr Sophie Mullins @RunsWritesCode]

@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.

[Dr Sophie Mullins @RunsWritesCode]

Losing motivation to train in the winter? You're not alone. Check out my post for tips: https://t.co/e4ly8WPcuV

[Dr Sophie Mullins @RunsWritesCode]

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

[Dr Sophie Mullins @RunsWritesCode]

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? 😭https://t.co/h59bZkaOjQ

[Dr Sophie Mullins @RunsWritesCode]

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:

https://t.co/cG4QpkwNVX

[Dr Sophie Mullins @RunsWritesCode]

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: https://t.co/h59bZkaOjQ

[Dr Sophie Mullins @RunsWritesCode]

@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."

[Dr Sophie Mullins @RunsWritesCode]

@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.

[Dr Sophie Mullins @RunsWritesCode]

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: https://t.co/cG4QpkwNVX

[Dr Sophie Mullins @RunsWritesCode]

@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 😂

[Dr Sophie Mullins @RunsWritesCode]

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: https://t.co/4epC028wF9

[Dr Sophie Mullins @RunsWritesCode]

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 https://t.co/wWN1PGoLGp

[Dr Sophie Mullins @RunsWritesCode]

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. https://t.co/h59bZkaOjQ

[Dr Sophie Mullins @RunsWritesCode]

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

https://t.co/TVfvVRILEm