Sophie Hlipala On Running, Rehabilitation & Mental Resilience
Sophie didn't always consider herself a runner. In fact, it was a tear to her quad when playing soccer in 2019 that led her on this uplifting path, when she discovered that running didn't aggravate her injury and allowed her to maintain her cardio fitness.
Like many of us, during the first year of COVID-19 she found that running offered a positive boost to her mental health. Running helped her feel connected to herself and her community throughout the 2020 lockdowns in Adelaide, when she lost access to her gym. In 2021, Sophie reached out to RunAsOne, enjoying the social element, support and structure a running group can provide.
After completing multiple international races and half marathons, including achieving an impressive PB of 76:02 in the Gold Coast Half Marathon, Sophie had her heart set on New York City.
The 2023 TCS New York City Marathon was the top item on her bucket list ever since she started her running journey, and is one of the 6 marathon majors. She hoped to conquer the New York City Marathon before her 30th birthday, which was just a week earlier than the marathon itself. Held on the 5th of November 2023, this would be the very first full marathon Sophie ever competed in.
Seeing her potential and commitment as an aspiring marathoner, New Balance supported Sophie's journey to help her achieve her running dream. She was one among four runners selected by New Balance to run in the New York City Marathon - a prestigious event at Sophie's favourite city.
Unfortunately, Sophie had to make the difficult decision to withdraw from the New York City Marathon after an unexpected injury to her Achilles. In this interview, she shares with heartfelt honesty the challenges she faced due to this setback, and how she has held onto positivity looking forward.
"I know this injury experience will make me a more resilient runner and I will be stronger for it." - Sophie Hlipala
Sophie Hlipala (right) and her training partner Issie Hume (left).
Sportitude is proud to have Sophie Hlipala as one of our ambassadors, with her passion for running and mental resilience a genuine inspiration. She's evidence that your running journey doesn't have to be perfect, linear or without challenges. In fact, overcoming these setbacks may nurture personal growth, help you cultivate gratitude in your life, and reaffirm your running goals.
Check out Sportitude's interview with Sophie below to learn more about this inspirational runner, her rehabilitation journey and the empowering role RunAsOne has had in her running and life.
Introduction & Running Background
1. Who is Sophie Hlipala? Can you share with us a bit about your life and interests?
My name is Sophie, I recently joined the 30s club!! I am an avid runner, I work a 9-5 in the corporate side of public healthcare specifically in Board and Intergovenmental Relations. I love to travel, whether it's to race or experience different cultures, every chance I get, I jump at! Also, I'm a huge foodie, I love socialising with friends and family over a meal whether it's at home or out at a nice restaurant.
2. How did you get into running?
I first got into running after tearing my quad during a pre-season soccer game in 2019. I spent the better part of 2019 rehabbing my quad with regular Pilates and gym sessions. To keep my cardio fitness up I began to run in the later part of 2019 and I was surprised it didn't niggle my quad. That coincided with the start of the COVID-19 pandemic at the beginning of 2020.
I found running became an important part of my routine. With various lockdowns and restrictions it was nice to have an outdoor activity to look forward to which was not only benefiting my physical health but mental health as well. I decided to join a social run club to meet like-minded individuals and to socialise through the pandemic.
I continued that for the rest of 2020 and by mid 2021 I decided I wanted to get a bit more structure in my running routine so I contacted RunAsOne in May 2021 and haven't looked back since!
3. Where has your running journey taken you so far and what is your greatest running achievement?
My running journey has been so great, I am continuously blown away by the generosity of the running community. From picking up my first ambassadorship with Sportitude Running to being given the opportunity of a lifetime to run the New York City Marathon with New Balance.
I have been given multiple opportunities to line up in elite fields both nationally and internationally. Witnessing the best runners in the world in action is incredible, I am starstruck everytime!
Recently, I raced the Great North Run in the UK and while it wasn't my day, I had treatment the day before and THE Mo Farah was receiving treatment at the same time! We had a great chat and he handed on some of his wisdom in his many years of successful running. It turns out it was my first international race and his last. I had to throw that in there!
I have achieved so much in my three years of running. I think the result that stands out is definitely the 2023 Gold Coast Half Marathon where I ran my current PB of 76:02. After a challenging lead in with cancelled flights and a tram breakdown on race morning, I arrived at the start line with 12 minutes to spare. I was proud I was able to put that aside and still show up and race a 3 and a half minute PB.
Sophie Hlipala leading the pack on race day.
4. What has been your greatest running challenge and how did you overcome it?
This is topical! I’m going through the motions of my first running related injury now! It has been one of the hardest months for me. It’s been a rollercoaster, training for the biggest opportunity I’ve been presented in running, to run the NYCM with New Balance and suffering from paratenonitis in my Achilles in the lead up. We tried everything to get to the start line, anti-inflammatories, cross-training, rest, cortisone injections and ultimately the timeline was too tight and my body wouldn’t allow it. So my coach (Riley Cocks - RunAsOne) and I decided to pull the pin 10 days out from the big dance.
One of the hardest decision I’ve ever had to make, I was honestly prepared to crawl over that finish line. I have the most amazing support team here with the best running coach Riley who is also a physio, my physio Scott Smith at Flex and sports doctor Geoff Verrall at SPARC - I was confident we tried everything we could and I held on to every bit of optimism presented to me.
When I made the call to New Balance they were so supportive of the decision and I was still able to travel to New York to experience the race from the sidelines which was so incredible, I really hope to be back in New York to race the marathon one day!
I’ve returned recently and now that I’m over feeling sorry for myself and have cried all my tears, it's back to business and I am full steam ahead on my rehab journey. I’m not able to run at the moment so my weeks involve mat Pilates, strength work at the gym and cross-training sessions on the bike (which I am learning to love!). I know this injury experience will make me a more resilient runner and I will be stronger for it.
5. How has running with a group like RunAsOne positively benefited you and your running journey?
Where do I begin?!! The RunAsOne community has changed my life. I would not be the runner or the person I am today without this incredible group of people. The sessions which are run on Tuesdays and Fridays are my favourite days of the week! There is something for everyone at RunAsOne.
When I first started I was new to running and my PB in the half [marathon] was 1:46. I’ve since taken 30 minutes off of that time in 2 years which is wild to reflect on! We come in masses at events across Australia so there's always support on course at whatever event you're at. I think the boost of hearing a cheer from the sideline does lift you up when you're in the pain cave of a race. Whether you're chasing a PB or just want to socialise in a healthy way, there truly is something for everyone.
Motivation
Sophie Hlipala (left) with her proud mum Liz (right).
6. Why do you love to run?
The community, the sense of personal achievement, for mental clarity, for enjoyment, for health. For SO many reasons!!
7. Is there a particular runner in your life or athlete that inspires you?
The obvious is my dear friends and RunAsOne founders Izzi Batt-Doyle and Riley Cocks. I don’t know how they manage to wear so many hats and juggle being professional runners while running a busy business, involving a cafe, retail shop and coaching hundreds of athletes. They do it all with smiles on their faces paired with positive attitudes. They inspire me everyday and to be back running at my best.
My training partners Zoe Toland and Issie Hume - these girls keep me on my toes and eager to get back to training and racing to the best of my ability.
Jess Stenson, Tara Palm, Caitlin Adams, Gen Gregson, Sinead Diver, Ellie Pashley, Charlotte Purdue, Jess Hull (seriously, the list goes ON!) I could go on for days on this, the running community is so positive and I love following along on runners journeys through the highs and lows of the sport.
8. What mental strategies have you used to stay motivated during long training runs? Does listening to music while running help you find your running rhythm?
I listen to a meditation by Emma Murray who is a high performance mind coach. The particular meditation is available on SoundCloud and is called “A Game” I find it helps me get into the zone ahead of a race or tough session.
I don’t typically listen to anything during a tough session or generally when I run, I find headphones distracting and I like to keep in check with my breathing. If I am on a solo run which is rare these days, I will listen to a podcast but this is only on easy days. While I have been cross-training I have certainly appreciated music on the bike!!
9. On days when you’re not in the mood to train, what thought makes you put on your running shoes?
This one is simple, you always feel better after a run! There’s honestly not many days I can recall where I haven't wanted to run or have dreaded a session. I’m so grateful to be able to run and I know when I’m back fit and ready to run I’ll appreciate it that much more!
Mental Preparation & Challenges
10. Training for distance running is time-consuming both physically and mentally. How do you find a balance between training and everyday life to avoid burning out?
For me, running is my favourite part of the day so prioritising it is easy! Yes, with a demanding full-time job it means early mornings and early bed times but it’s worth it to me. I am a very routine and structured person so as long as I’m organised, I find it relatively easy to stay on top of in all aspects of my life.
11. Injuries for runners can be disheartening, making it necessary to pause or re-evaluate running goals to allow their body to repair. Do you have an injury story you can share and what are your mental strategies to stay positive during these times?
I am not sure I am the best person to ask this as I am currently in the throes of my very first running related injury and I haven’t been handling it very well. Unfortunately, injuries are a part of sport and inevitably they get us all at one point. It’s never good timing but this one has been particularly frustrating!
I am rehabbing paratenonitis of the Achilles which is not to be mistaken with Achilles tendontitis, two very different injuries which also respond to different treatment. It hasn’t been easy and I have struggled with constant setbacks and the mental side of feeling like I am falling behind, playing the comparison game with my running peers, losing fitness and becoming irrelevant in running circles etc.
It was very unhealthy and I am ashamed to admit my struggles but I think it is important to speak openly about and hopefully my experience can help someone who might be going through a similar period to know you’re not alone!
We have a plan in place now and I think this was crucial as I mentioned I am a routine person and thrive off of having structure. I have developed a rehab plan with my physio which gives me purpose and something to hold me accountable which is helping in remaining positive and being able to see a light at the end of the tunnel!
12. What are your strategies for managing pre-race anxiety?
Great question! For me its about being prepared. I like to have my race kit ready and laid out the night before, having my meals the day before planned, all my snacks and gels packed and ready to go, and my race morning detailed (how I am getting to the start line, what time I need to leave to get there on time - all the logistics of race day! etc).
I also listen to the meditation I mentioned above by Emma Murray the night before every race which helps me visualise what race day looks like, I find that helpful to calm my nerves. Breathing techniques also help keep me grounded! At the end of the day, its nice to remind ourselves that we CHOOSE to run, it’s something we love and enjoy so to embrace the nerves, it means you really care about what you're about to do.
13. How do you feel when envisioning yourself crossing the finish line?
Honestly this is what keeps me going in the later stages of a race! Crossing the finish line after a big performance is truly one of the best feelings in the world, it's nice when all the training comes together on race day. The pain truly does go away as soon as you cross the line! So it's a nice reminder when you’re really hurting at 17k into a half marathon!
Looking Ahead
Sophie Hlipala (right) and her close friend Ola (left).
14. Do you have any goals you wish to achieve in 2024 and beyond?
I have my heart set on the marathon, I’d love to become a marathoner in 2024.
Favourite Gear
15. What have been some of your favourite running shoes to train and race in and why?
At the moment the New Balance SuperComp Trainer v1 and New Balance SuperComp Trainer v2 have been my go-to as they are a great off-loading shoe for my Achilles! I wear a 6mm heel raise in mine.
I love the New Balance Supercomp Elite v3 for racing and can’t WAIT to try the v4 which are coming out soon, I’ve heard great things.
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New Balance FuelCell SuperComp Trainer v2 - Womens Running Shoes -
New Balance FuelCell SuperComp Trainer v2 - Mens Running Shoes
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New Balance FuelCell Supercomp Elite v3 - Womens Road Racing Shoes
Sportitude believes everyone can be a runner, no matter your age or ability. We love bringing you inspirational stories and insightful advice from our amazing ambassadors to support your every stride.
Thank you Sophie for sharing your running journey with us so far. The Sportitude team can't wait to see what you accomplish in 2024!
Follow Sophie Hlipala's incredible journey and show your support on her Instagram page, @sophiehlipala.
Happy running!
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