Quick Facts
Athlete Introduction
Full Name
Sephora Micallef
Country/Nationality
Maltese
Short Bio
29 years old, Zebbug Malta, long distance runner and medical doctor, I strive to balance my passion for endurance sports with a career in health care. Whether logging kms before sunrise or working long shifts in hospital I thrive on discipline, resilience and a deep commitment to both my personal goals and professional life. Running to me is an outlet – a way to clear my mind, push my limits and find balance in a very demanding profession.
Athlete’s Stats
Discipline/Category
I enjoy long distance running more than short, so far, I ran the half marathon twice and my goal is to train for the full marathon eventually.
Personal Bests
20:50 – 5Km
1:40:00 – Half Marathon
Career Highlights
Highlights
Every time I break my personal best is a personal win, running for me was never about winning titles or competitions I always challenged myself and strived to do my best in improving PBs and my overall fitness.
Awards
None
Training and Mindset
Training
My training changed a lot over the years, when I used to participate in more races it was more intense I used to run 5-6 times a week and go to the gym at least 2 times a week. The past 2 years running took a back seat so that I can focus more on my career as a medical doctor albeit running was and still is a big part of my fitness journey. At present I’m running 3-4 times a week and include 1-2 strength workouts per week as much as possible. Now that I’m more settled in my professional life I look forward to focusing more on running and setting new goals for next season.
Coaches/Teams
Has Kesra / Evolve Endurance Club
Motivation (quotes/thoughts/mindset)
“The only person you should try to be better than is the person you were yesterday.” — Unknown. Not only in running but in life.
Personal Touch
Hobbies/Interests
Love hiking, being outdoors and baking.
Inspirations
I am inspired by all my friends and colleagues who are exceptional runners and are disciplined enough to be able to maintain a healthy balance with their personal and professional lives, they know who they are.
Local athlete that is also a true inspiration is Jemima Farley- mother, medical doctor and one of the fastest female long-distance athletes in Malta.
Questions
About Their Running Journey
What inspired you to become a runner?
I started running at University as a way to cope with stress as a student, I started going for short runs 5- 10 mins to help me unwind from a long day sitting/studying and to get some fresh air , runs started getting longer until I met a very good friend of mine Mauro Desira who introduced me to my running coach and the rest is history.
What motivates you to keep running even on tough days?
A saying: “you’re only as good as your worst days” most days I don’t feel like waking up early before work to go for a run or run after a tough shift. It’s impossible to be motivated everyday but that is where discipline kicks in, what helps me personally is the feeling I know I’ll have after the run that pushes me out the door- the sense of accomplishment -however small. I try and remind myself that even a slow short run is better than none.
As I said before throughout the years priorities change and that’s ok, but one thing remains constant I try and show up for myself and try to make the most of the time I have every day.
How has running changed your life?
Running completely changed my life; first of all it improved my physical and mental well-being but most importantly it thought me discipline and resilience both on the road and in life.
Training and Preparation
Do you work with a coach or create your own training plan?
I work with a running coach.
What’s your favourite type of training workout?
I love long runs – it gives me a sense of accomplishment not a big fan of speed sessions.
What role does nutrition play in your training?
I believe nutrition is the foundation of effective training. Proper fuelling supports energy levels, muscle recovery and overall performance. Carbohydrates provide the immediate fuel needed for high intensity workouts and therefore i try to have some carbs an hour or so before my run mostly include either fruits like banana or a warm oat bowl while protein aids muscle recovery and I usually have a protein shake after my run if I’m in a hurry or if it`s time for lunch I make sure I’m getting a good source of protein my go to s are usually: chicken, eggs , salmon or tofu. Healthy fats are also crucial in recovery especially in female runners to keep hormones in check my go to sources is coconut oil, variety of seeds and nuts and avocados. Another important factor is hydration, if I’m running more than 1hr I always prepare a small bottle of water with electrolytes in it to keep me hydrated during the run. There are so many facets to nutrition, and I believe it should be tailored individually.
Personal Records and Achievements
What’s your current personal best (PB) for your favourite distance?
Half Marathon in 1hr 40mins.
What’s your dream race or bucket-list event?
Completing a full marathon.
Do you prefer road races, trail running, or track events?
I personally prefer road races.
Mindset and Motivation
What has running taught you about perseverance?
It has thought me that perseverance is not about feeling motivated all the time, it`s about showing up even when it’s hard, some days miles come easily other days every step is battle. But it`s in these moments of struggle that real progress is made.
How do you balance running with the rest of your life?
I try to plan my runs at least a week before – this helps me in being more consistent with my workouts. On days where I’m really struggling with getting myself out the door I use the “10 minute rule” which is I go for at least a 10 minute run if after 10 minutes I’m still set to stop then I stop but most of the time after 10 minutes I continue my run as planned because the hardest part is getting yourself out the door.
Community and Impact
What’s the best part about being part of the running community?
The support and lifelong friendships.
Do you mentor or coach younger athletes?
Not yet but this is something that I want to do in the future.
How has social media impacted your connection to the running world?
Past 2 years I personally struggled with recurring injury – ITB. Social media has helped me relate with other runners passing through the same issue and together with advice from my physiotherapist it helped me explore cross training options to maintain fitness.
Message
Running is more than logging miles, medals and podiums. It`s about self-discipline, consistency, smart training and overall, well-being. It`s about showing up for yourself even on hard days. On these days remind yourself how far you’ve come and why you started running. If I can give one small advice it will be: Train smart, fuel well and listen to your body.
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