Sofie Nelsson is a running coach through the Swedish Athletics Association, she has coached running groups for many years and is one of Asics front runners. She is also one of those who have tested the program Curam has created in collaboration with Magasin Spring, “Cupping for runners”. Which she gave a big thumb up for when she experienced that the muscles become softer and more flexible and that it helped speed up recovery after a tough workout.

How came that you started with running?

I started with running just over ten years ago when I studied Media and Communication Science in Jönköping. I trained a lot at the gym then. Above all, I went to group training and thought it was really fun. But then I started running outside because it was such a nice way to unwind and clear my brain. I ran without a timer so had no idea how fast or far I ran, it was just a nice feeling. Then I participated in a running race in Jönköping and came in fourth place. I do not remember the time but after that I started to compete and challenge myself in running and I decided to get a running watch and run more races. The following year, I bought a friend’s starting place for the Stockholm Marathon and had no idea what it meant. I thought it would be good to have tested the distance before the race so I had my sister with me on the bike and in the basket she had a bottle of water and some raisins when we set off on a round of about 40 km. It went well and I felt that now I know that I have the strength to get around at least. When I was on the starting line for the Stockholm marathon in 2012, it was 4 degrees, rain and wind in June. I did not have much to compare with so I ran away in the rain and had quite fun along the way despite the weather. Passed it at 3:50 and was very happy and felt that I want to do more of this. Then it just rolled on with the running and I have run the marathon as fastest in 2:47 and reached the top 10 at the Swedish Championships in 10, 21 and 42 kilometers.

What do you appreciate most about running?

I love the freedom and that it can be anything from a form of exercise to something social to discover the world. I enjoy the feeling of running and need it to feel good.

What does your running look like in everyday life and do you train something else?

I wish I was better at getting more mobility and strength into my training, but I try to go on a yoga session every week and run some strength with my running groups so that I also get my weekly dose. I run basically every day but then some workouts are tough intervals, some calm distance workouts and some long workouts.

What is the best thing about being a coach?

I think it is fantastic fun to inspire others to find the same joy in running as I have done. For me, it is something more than just a form of exercise. It’s a way to socialize, experience new places, relax, challenge myself and feel free.

Running is a part of my life and my everyday life. I coach running groups and meet friends to run. A favorite pass is Friday mornings when me and my friends are seen running and ending the pass with a joint breakfast at a bakery in town. Then you get a perfect start to the day.

In 2017, you ran the “Great wall marathon”! Tell us about it!

It was an amazing experience and I actually won this starting point and trip. So me and my boyfriend got to enjoy this adventure together. We had been to China on the wall before but of course had not run a marathon there before. The race went on an incredibly hot day and the temperature was close to 40 degrees. About a third of the race goes on the wall and the rest through nearby villages. In total you pass 5000 steps and a fairly hilly course so you do not go here to run fast. I had run the Barcelona marathon at 2:47 that spring and on the Great Wall of China I ran in just over 4 hours just a few months later, which says a lot about the track. And to finish as the first lady was powerful and something I will remember! Many runners had to break due to the heat and my guy collapsed instead shortly after the finish. Everything went well but that says something about how tough it actually was that day.

What are your dreams and goals for your running?

Like for many others probably, I dream of running in New York, but Tokyo would also be cool. Then I love adventurous running so running cool races in the mountains feels just as enticing. For example in the Alps where they have the Marathon du Mont Blanc. I also run to experience so going and running in new places gives mg also a lot of energy and inspiration. Then I also aim to be even faster on the mile up to the marathon.

How would you recommend to train before a marathon or half marathon as a “regular exerciser”?

My best tip is to start on time if you are not already running when you register for a race. It is not about having to run to have a good time but to get a good experience of the race. If you are not prepared, it will most likely be very difficult and not a fun memory at all. Following a schedule is a good idea to know that you are on the right track to reach your goals. The training should be adapted to the distance you want to run and training for a marathon does not have to mean that you run that marathon in training. But you need to get your body used to being out longer, so up to 32 km or 3 hours can be good. Find a level that fits and take it from there.

Can everyone run a marathon/half marathon according to you?

I want to believe that anyone who wants to run a half marathon / marathon can do it. But it is important to be humble if you are not a regular runner. It is long and requires some preparation. But with the right foundation, I am convinced that it works for everyone!

What does marathon speed mean?

When I say that someone should keep their marathon pace on a workout, I usually mean the “competitive speed” you have in a marathon. For me, that would mean about 3:55 min/km. For someone else, it can mean 5:30min/km, etc. This can be difficult to know if you have not run a marathon or trained for a certain pace in the distance. But there is no general pace to refer to. But the longer you run, the slower you can go. That is, you probably do not have the same pace if you are to compete in 5 km as if you were to run races in 42 km.

Can you name some competition results you are particularly happy with?

I am happy with my 6th place in the Barcelona marathon with a time of 2:47. I am also happy with my results at the Swedish Championships in several distances. Actually, I’m usually happy when I finish. I think that was what the body was able to do today and that I completed the race always feels like a win. However, I can feel pressure from others that I should perform. Like when you get the question before a local race before the start “You win today?”. Then I can feel that I have high expectations of myself and that I do not know if I can live up to them. Because even if you are in good shape, anything can happen and the daily form is crucial for the result.

Tell us about a wonderful travel memory of yours!

I love to combine travel with running so I have many fond memories of, for example, running around Mont Blanc in four days with some friends. We ran a total of 170 km and 10,000 altitude meters these days. But with great views and good company, it was pretty easy. We ran with all the packing and lived in small hostels up in the mountains along the way and filled up with water and food in villages we passed.

During the pandemic, when there were no races, how did you keep up the motivation and what did you learn from this?

I had quite an easy time motivating myself. I have as much passion for running for adventure as for performing so much focus ended up testing new trails around Värmland and Dalsland where we live. There was also a lot of social running with the closest friends. This is the advantage of a sport that is practiced outdoors. So we were not so limited.

You are now pregnant, congratulations! Do you want to share your experiences of what it is like to be pregnant and a runner so far?

A roller coaster to be pregnant and a runner. At least for me. For the first 17 weeks I was stronger than ever and ran more or less as usual in quantity and intensity. The stomach had not started to grow and did not have such big problems with anything else the first time either. For example, I ran the mile on 35.07 in a test run on a treadmill in week 16. I think it worked for me because I am used to running so much and that I still listened to my body.

But after week 17 I got to learn what joint loosening was. First thought that my bad butt / lumbar spine was due to overload with the run. But that was not the case. When you are in that period of pregnancy, a hormone begins to be secreted which is supposed to make the pelvis softer before the birth and if you are unlucky then you get pain from it. Some manage without even noticing it. I started limping when I walked and the run went from 100 to 0 in one day. I had to adapt the training and the cross trainer became my new friend in combination with a little more strength. After a few weeks, everything eased and I was able to walk and even jog a bit without getting hurt. Then came another setback and I got even worse from just walking. So I think I will have to become a good friend even with the bike outdoors to get me through this pregnancy to some extent. It may sound like a ridiculous thing to be bitter about because otherwise everything looks very good and the baby seems to feel good. But for someone who is used to moving a lot every day, it will be a tough adjustment for the mental. Had my biggest interest been to sit inside and crochet, I might not have complained at all.

Thoughts about your running when you gonne become a mother?

My opinion right now is that life does not have to change so much just because you have children. I think the child will be a part of the life I had before and something that just makes it even more fun! Then maybe you can take advantage of the time in a different way and become a little more flexible in your plans. But there the running is perfect because I can go out at any time. No times to fit and I can walk right outside the door. If I’m lucky, the baby can come along in the pram on the runs eventually and hook on to our breakfasts with friends on Fridays. I also want to continue to perform and run faster if the body wants. Life does not end just because you have children, it is just a new little human that gilds the life you already have.

Tell us about the training camp you lead with Pampas!

These training trips are wonderful and we go to small picturesque villages in Spain. Most often to the area around the Pyrenees where we run different tours in the mountains every day and combine it with everything from good food and drink to wine tasting or olive oil tasting for those who want, nice accommodation and wonderful community. Now it has been a bit of a break due to the pandemic and now further due to the baby in the womb but looking forward to going away again.

I also organize smaller events at home in Sweden as well and then often together with spa/manor facilities. There is the same focus on combining great running with enjoying good food and relaxation in a beautiful environment. The trips to Spain require a little more running experience and the events at home suit everything from new to experienced runners.

We know that you are a frequent user of Curams massage cups, can you share how you prefer to use them?

I love using my cups from Curam. They are so flexible and easy to use so I usually sit on the couch in the evening with them. Either I put them statically for a few minutes where a little extra love is needed or I pull the dynamic cup over my legs to start circulation and improve recovery after, for example, a tough interval workout. I think the feeling is very nice and relaxing for the muscles as soon as I use them and they give the recovery a boost so that I am fresher for future sessions. It is important to take care of the body to cope with the training I expose it to. But also for everyday life and everything it has to endure there. I think almost everyone can benefit from a little cupping now and then.