Sophie Coldwell: Progress Over Perfection

Sophie Coldwell on motherhood and finding joy in running again. The GB Triathlete is entering a new chapter with a refreshed mindset, a new sense of purpose, and plenty of support from ASICS. She speaks to SportsShoes about returning to running as a new mum, navigating unpredictable days, and embracing a new definition of success.

What does balancing motherhood and training look like right now?

It’s definitely a different kind of balance. Training used to be the main focus of my day and everything else fitted around it. Now, everything fits around Phoebe. There’s no set structure anymore, some days we absolutely nail the balance as a family, and other days it’s total chaos... and that’s okay. I’ve had to let go of the idea of perfection. Right now, the priority is progress. If I get in a solid run or swim, great. If a session doesn't happen because Phoebe’s poorly or I haven't slept, there’s always tomorrow.

Has motherhood changed your approach to training, recovery and routine?

Pretty much everything has shifted. My coach has taken a much more flexible approach. I’m not chasing numbers or volume. It’s all about quality and how my body feels that day because at the moment sleep’s unpredictable and my recovery looks different. Fuel has become even more important. I’m still breastfeeding, so I’ve had to pay closer attention to my nutrition and energy levels. It’s been a huge learning curve, but I’m grateful to have lots of support around me.

Have you found any creative ways to fit training around baby routines?

We’ve learned to use the tiny pockets of time we get. Sometimes we train when Phoebe naps; sometimes all three of us head to our home gym. We also have running buggies I can’t wait to use when she’s a little older. The biggest lesson has been to stop waiting for the “perfect” moment. You go when you can and get it done.

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What surprised you most about returning to running postpartum?

Physically, I was shocked by how different running felt. I haven’t had a major injury in such a long time, so starting again, in a heavier, breastfeeding body was humbling. I was surprised how much joy I got from small wins, such as running 20 minutes continuously or running with people again for the first time. It reminded me that I love the process, not just the performance.

How did you know you were ready to run again?

I worked closely with a women's health physio. We checked pelvic floor function, core strength, stability — all the foundations. I did lots of gym and reformer work so that when I started running again, my body was truly ready. There isn’t one magic “ready” moment, but we ticked the important boxes and built gradually.

Has motherhood shifted your mindset toward competing?

Absolutely. I’m still driven, but I have much more perspective. Triathlon matters, but it’s not everything anymore. My bigger purpose is being Phoebe’s mum. When I’m home, I’m fully present. When I’m training, I’m fully focused, because that time is a privilege and I’m sacrificing time away from her. It’s changed my motivation completely.

What’s your advice to women struggling with comparison during postpartum recovery?

Don’t compare timelines. Every pregnancy, birth and body is different.Your body has done something incredible and it deserves time to heal.Focus on your own progress, however small, and celebrate the little wins.Fitness comes back, but earlymotherhood goes fast, and there’sno rush.

How has ASICS supported you through pregnancy and your comeback?

ASICS have been incredible. They never pressured me to rush back or prove anything, they supported me as a person first and an athlete second.They have encouraged me to share my journey openly, which I’ve really appreciated.

The GEL-NIMBUS™ 28 has been part of your return. How does it fit into your running now?

It’s been my go-to for easy and recovery runs. The cushioning has been perfect for building mileage back up safely and comfortably. It’s played a big role in helping me stay consistent and actually enjoy those runs during this rebuild.

What final advice would you give new mums returning to running?

I know it sounds cliche but be patient with yourself. You’re not the same person you were before, you’ve grown, birthed and fed a human. But that doesn't mean you can’t become stronger and more resilient. Ask for support. Running will always be there, but those early months with your baby go fast. Enjoy finding your love for running again

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