Sophie Etheridge is redefining open water swimming. A marathon swimmer, coach, and disability advocate, she made history in 2023 by becoming the first person with Complex Regional Pain Syndrome to swim the English Channel solo—setting a World Record for the longest English Channel Swim at an astonishing 29 hours and 4 minutes.

In this episode of the Tough Girl Podcast, Sophie takes us behind the scenes of her record-breaking swim, sharing the physical and mental challenges she faced during nearly 30 hours in the water. From training and preparation to the unexpected obstacles that tested her resilience, Sophie’s story is a testament to determination, adaptability, and the power of a strong support team.

She also speaks about her work in making swimming more accessible, advocating for better opportunities for disabled swimmers, and why she believes everyone should have the chance to experience the freedom of open water.

Tune in for an inspiring conversation about overcoming adversity, pushing boundaries, and the true meaning of endurance.

***

Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.

 Want to play a part in uplifting female representation in the media? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast.

Thank you for your amazing support!

***

Show notes

• Who is Sophie 
• Ultra marathon swimmer and adaptive athlete.
• Previously peaking to Sophie on the Tough Girl Podcast (TGP) in August 23rd 2022 
• Being the founder of ADOWS - Adaptive and Disabled Open Water Swimmers 
• What we talked about the first time we spoke on the TGP
• What was happening in 2022
• The English Channel Relay Swim 
• Marathon Swimming Federation 
• Thinking about doing a solo English Channel swim 
• Swimming Teachers Association (STA) Conference 
• Wanting to complete the original swimming triple crown as a disabled person
• Getting sponsored to swim the English Channel 
• What changed going forward 
• Needing to have a medical and do a qualification swim 
• Wanting to learn as much as she could about swimming the English Channel solo
• Going on a swim camp in Wales by herself and travelling solo 
• Why 2023 was a very quick year, but took a long time
• Sharing her goal of a solo swim 
• Having 8 months to train 
• Starlight - shining a light on disability swimming 
• Up-skilling swimming teachers and training them how to teach disabled people how to swim 
• Having no doubts and the power of words and language 
• Not being able to tread water and how that changed the feeding process
• The multiple challenges that Sophie would have to face during the swim 
• Having a great crew and team around her 
• Going on a spring tide and getting the last slot available to swim the channel 
• The fear of getting out of the water at the end of the swim and not being able to use her legs…
• Expecting to do the swim in 18/19 hours
• The strategy and the plan for the swim
• Night swimming 
• Swimming sideways for 7 hours and not being able to make any progress forward
• 29hrs 4 mins…. Swimming! 
• Why it became more of a mental challenge 
• Aiming to swim for 24hrs!
• Setting 3 world records and not knowing until back on the boat
• Reaching France 
• Getting back on the boat and heading back to England
• Not celebrating straight away 
• Getting a huge amount of press
• Raising over £6,000 for STA 
• Fundraising for Level Water 
• How to connect with Sophie and follow along with her challenges
• Final words of advice
• Find out the starting point 
• Give yourself permission to let go and to try new things
• Why you never know where the journey is going to take you 

Social Media

Website/Blog: sophie-adaptive-athlete.com 

Instagram: @sophie_adaptive_athlete

Facebook: @sophie_adaptive_athlete

Dr. Elisabeth Ogbonmwan is a powerhouse—sports and exercise medicine doctor, triathlete, and new mum. Just nine weeks postpartum, she joins me on the Tough Girl Podcast to talk about the realities of balancing training with a busy career and family life.

Lis shares her journey into sports, from loving swimming as a child to discovering running in her late 20s and ultimately embracing triathlon. She opens up about training while pregnant, navigating body image changes, and how she’s approaching her return to sport after giving birth.

We also dive into her passion for female athlete health—why it’s so important for women to fuel properly, listen to their bodies, and have access to the right medical support. Plus, she shares practical advice for new mums who want to get back into movement without guilt.

This is an insightful and inspiring episode for anyone juggling sport, work, and family—don’t miss it! 

***

Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.

 Want to play a part in uplifting female representation in the media? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast.

Thank you for your amazing support!

***

Show notes

• Who is Lis
• Having her daughter 9 weeks ago 
• Being a busy mum, triathlete, doctor
• Having a sporty childhood
• Loving swimming from a young age
• Balancing sport and studying
• Travelling an hour to and from her 6th form 
• Not doing as much sport at university as she wanted 
• Getting into triathlons in 2020/2021
• Finding running in her mid to late 20s
• Starting to swim while rehabbing injuries 
• Swimmers who transition into running 
• The impact of running on ankle joints for swimmers
• Volume of training to keep injuries at a minimum 
• Getting into strength and conditioning later on 
• Working as a General Practitioner (GP) and Sports Medicine Doctor 
• Going back into training again 
• Working with a variety of different people
• Wanting to set up a paediatric sports medicine clinic in Manchester 
• Wanting to work with women who take part in exercise at any level 
• Wanting to encourage women to participate in sport 
• Training and doing sports medicine part time while working as a GP
• Training and balancing it with work and children 
• Finding a coach that she trusted
• Fitting in training and making it work for her life 
• Being use to having full and busy days 
• Planning in time for recovery and what that looked like 
• Not training to her menstrual cycle 
• The importance of fuelling and what worked well for her
• Meal prepping and needing to up her protein 
• Having a recovery shake after every session 
• Using gels from Protein Rebel 
• Competition day and what race strategy looks like
• Being on the start line of a race and what’s going through her head
• Doing races for fun
• Having a “process goal” - especially for triathlon races
• Training throughout pregnancy and what that looked like 
• Feeling very tired during the first trimester and needing to reduce training volume down
• Needing to let training take a back seat while studying and taking a consultancy exam 
• Loving her training while pregnant 
• Having a baby girl and wanting to show her what women are capable of 
• Pregnancy and body image 
• Being body conscious and having your body on show when you are an athlete 
• Feeling proud of her body and having a deep appreciation for what her body is capable of 
• Being a new mum on maternity leave
• Getting back into training and racing but not knowing what that would look like at the start
• Feeling guilt for leaving her baby 
• Knowing how important it was for her mental health to get that time for herself 
• Being a better mum and feeling more confident 
• Using her support network 
• Stomach and pelvic floor recovery 
• Moving Medicine - Post Natal Guide
• Wanting to encourage people to be more active and how women can get back to running and impact activity after having a baby 
• Barriers for entry for women to get back in exercise, sports and movement and how those barriers can increase after having a baby
• How to connect with Lis online 
• Final words of advice and wisdom for other new mums 
• Don’t feel guilty 

Social Media

Instagram @the_running_medic 

Moving Medicine - Post Natal Guide 

Dr. Kerri Andrews is a writer, academic, and passionate walker whose work explores the deep connection between women, walking, and storytelling. She is the author of Wanderers: A History of Women Walking and editor of Way Makers: An Anthology of Women's Writing about Walking. Her latest book, Pathfinding: On Walking, Motherhood and Freedom, is a deeply personal and thought-provoking exploration of how motherhood reshapes a woman’s identity, freedom, and relationship with the outdoors.

Having developed a love for walking in the Yorkshire Dales and the Lake District, Kerri has since climbed over 100 Munros in Scotland, though she has yet to convince her two young children to join her. 

In this episode of the Tough Girl Podcast, Kerri shares her journey through postnatal depression, the challenges of early motherhood, and how walking became a vital tool for self-discovery, healing, and empowerment. She also sheds light on the often-overlooked stories of historical women walkers, offering a fresh perspective on the intersection of movement, motherhood, and independence.

Tune in to hear Kerri’s inspiring story and how she found her way back to herself—one step at a time.

***

Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.

 Want to play a part in uplifting female representation in the media? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast.

 Thank you for your amazing support!

Show notes

• Who is Kerri Andrews
• Working as a writer and planning to move into the charity sector
• Catching up with what’s been happening since 2020
• Welcoming her daughter in 2021
• Being made redundant last year and now working as a freelance writer and teaching creative writing
• Dealing with the stress of life
• Having a supportive partner and dealing with post natal depression after her first child was born
• Working with a doula 
• The stress of being a new parent 
• The transition into motherhood
• New Book: Pathfinding on walking, motherhood and freedom 
• Dealing with Post Natal Depression…
• Being frightened of losing herself
• Finding bodily sensations overwhelming 
• Working with the charity - Nurture the borders
• Having a different perspective the second time she gave birth
• Going to some deep and scary places and knowing that her brain was lying to her
• Motherhood and childbirth - and losing your identity 
• Finding yourself again after childbirth 
• Learning how to bond with her son 
• Going through the motions of motherhood and not feeling it
• Mum befrienders 
• Feeling very lonely and abandoned 
• Being expected to know what to do
• Working on a women’s anthology 
• Not having an agent and not knowing what was next
• Seeing Sarah Rigby advertising book coaching 
• Producing a submission for a book agent 
• Getting a boost in her confidence 
• Receiving lots of guidance and support from other women
• Being vulnerable in sharing her story 
• Dedicating the book to her ‘mothers’ 
• New job and feeling wanted again in an employment context
• Working with an incredible gifted and talented team 
• Working on her confidence 
• The crafting of the book and the chapter title 
• The anger which came after her second pregnancy  
• Welcome to motherhood!
• Not feeling like she mattered
• Allowing mothers to have ambition
• Why hope had to be the last chapter
• Wanting to make it better for the women who come after her
• Walking and spending time in nature
• The physical changes in her body and not being as fit as she was
• Walking with her children 
• Researching about the history of walking in Scotland 
• Women in the hills Network 
• How to connect with Kerri
• Final words of advice
• The importance of being kind to yourself and being accepting of your body
• “Don’t let go of your dreams, don’t let go of your ambitions, hold onto them, they are valid, they matter, go pursue them.”
• Try to find your tribe
• Get in touch with Girls on Hills 
• You matter.

Social Media

Website kerriandrews.co.uk 

X/Twitter: @kerriandrewsuk

Bluesky: @kerriandrewsuk.bsky.social 

Book: Pathfinders: On Walking, Motherhood and Freedom 

Ali, at 50 years young, is a dedicated mother, wife, and part-time Civil Servant from South Wales. With a lifelong passion for sport and adventure, Ali transitioned from competitive athletics to human-powered challenges after knee injuries redirected her path.

To mark her milestone 50th birthday, Ali embarked on a deeply personal adventure: hiking across the island of Malta, the place where she took her very first steps as a toddler. While not her longest or most physically demanding challenge, this journey proved to be one of her most meaningful.

In this episode, Ali reflects on her evolving identity as an adventurer, the struggles of balancing motherhood, work, and the pull for personal time in nature. Her story is one of resilience, purpose, and finding space for adventure amidst life’s many demands.

***

 Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.

 By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement. 

Thank you for your invaluable support!

***

Show notes

• Who is Ali 
• 50 years old
• Living in South Wales with her wife Amy and her son Ollie
• Farm- life and working in the civil service 
• How life has changed since we last spoke in 2016
• Speaking with Ali in 2016 - Sport Psychology Coach who rode a bike 767 miles from South Wales to Chamonix! 
• Riding her bike from South Wales to Chamonix 
• Going on more mini adventures
• Knowing each other for 10 years 
• Seeing each other over the years 
• National Outdoor Expo 
• Being older mums
• Getting married
• Celebrating their 10 year anniversary 
• Fitting adventure and sport into life now
• Deciding to have a child
• The process of adaptation 
• Peri menopause and menopause
• What her 40s were like 
• A new chapter 
• Celebrating turning 50 and what it was like
• Thinking up new ideas and challenges
• Wanting it to be meaningful and significant
• The connection to Malta 
• Planning to walk across the island 
• Deciding to apply for the Tim Moss Adventure Grant - “The Next Challenge” 
• Have a go, you never know!
• No adventures is too small
• Being granted £150 for the cost of the challenge
• Telling her wife Amy about the challenge
• Is is practically possible? How can we make it work?
• Balancing the family dynamics
• The logistics for the hike and training for the hike
• Being in the worst shape of her life
• Figuring out the accommodation as she went
• Dealing with the heat and humidity in Malta during August!
• When the doubt started to creep in 
• Mentally getting in the zone and being ready to start confident
• Being sensible in the heat
• Planning her own route on google maps
• Starting on the most easterly point
• Having time to herself to reflect and look back on life and plan for the future 
• The lessons learned from the walk 
• Figuring out the balance between solo time and family time
• Dealing with feelings of guilt and “mum guilt”
• Looking towards the next decade
• Penrhys Pilgrimage Way  
• Glamping pods on the farm
• Living Life Differently Podcast
• Getting into a new routine
• We need more women sharing their stories!!
• Celebrating the end of the challenge and how it compares to other challenges done previously 
• Why it felt so meaningful
• Don’t compare your challenge to anyone else and what they are doing
• How to connect with Ali on the socials
• Advice and top tips to motivate and inspire you 
• Linking ability and belief together 
• Build your belief 
• Build your confidence 
• Unlock the power of belief 

Social Media

Facebook: www.facebook.com/themahojos

Instagram: @themahojos

YouTube: @TheMahoJos 

Dr. Sarah Lonsdale is an accomplished journalist, author, and lecturer at City University of London. With a career spanning over three decades, Sarah has written for major newspapers, including The Observer, and has dedicated her work to uncovering untold stories—particularly those of trailblazing women in history. Her latest book, Wildly Different: How Five Women Reclaimed Nature in a Man’s World, explores the lives of remarkable women who defied societal expectations to forge their own paths in the great outdoors.

In this episode, Sarah shares her journey from working as a journalist since 1988 to becoming a passionate educator and historian of women’s stories. She discusses the challenges women have faced in both journalism and exploration, the importance of rewriting history to include the female perspective, and the incredible women who inspired Wildly Different. 

From mountaineers and adventurers to environmental pioneers, Sarah’s research sheds light on the resilience, courage, and passion of these extraordinary figures.

What to Expect in This Episode:
📚 Sarah’s journey in journalism and academia
🌿 Her love for storytelling, history, and the outdoors
📝 The process of uncovering hidden stories of women adventurers
⛰️ The inspiring legacy of female explorers like Dorothy Pilley and Mina Hubbard
💡 The need to challenge historical narratives and amplify women’s voices
✍️ Her writing process and what’s next on her literary journey

Sarah’s work is a testament to the power of persistence, curiosity, and the importance of reclaiming women’s place in history. Whether you're passionate about adventure, history, or storytelling, this conversation is sure to inspire.

***

🎙️ Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.

💪 Want to play a part in uplifting female representation in the media? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast.

🙏 Thank you for your amazing support!

***

Show notes

• Who is Sarah Lonsdale
• Teaching journalism to under graduates at City University of London
• Working as a journalist since 1988
• Living in rural Kent 
• Her early years growing up
• Being brought up in a very bookish, academic environment in Cambridge 
• Her love of nature the outdoors and landscapes 
• Her love for telling stories 
• Wanting to work for the Observer Newspaper
• History and Herstory 
• Historic stories with the “great male hero” 
• Being a girl in the 70s and 80s
• Why we need to keep pushing back 
• Not seeing many women role model out there for her
• Why history is about ‘great men’
• The unfairness of how the system is constructed against women 
• Book: Rebel Women Between the Wars: Fearless Writers and Adventurers (Manchester University Press, 2020)  
• Writing the book and the process of sharing the stories 
• Not being a brave person and being scared easily 
• Not having the heart of a lion….
• Wanting to learn from the women she was writing about - how they managed to break through 
• Studying the life of Shiela Grant Duff an author, journalist and foreign correspondent.  
• Journalist and war correspondant, Martha Gellhorn
• Thinking about writing her next book: Wildly Different 
• Finding private diaries of the women through their families or visiting the Bodleian Library in Oxford
• Finding out about the women from over 100 years ago and finding out what makes them tick, what makes them cry, what makes them passionate or angry
• Spending many hours digging through old archives 
• The thread from ‘Rebel Women' to ‘Wildly Different’ 
• Being inspired by mountaineer; Dorothy Pilley
• The Pinnacle Club for women climbers since 1921 
• First ascent of the north west ridge of Dent Blanche in the Alps 
• Being inspired by Dorothy and wanting to know more about her life 
• Wanting to write about women in the great outdoors 
• Book: East of the Sun - West of the Moon “I am not afraid”
• Medusa being misunderstood
• The Odyssey Homer - Translated by Emily Wilson 
• How male archaeologists dismissed women as hunters
• Who gets to tell the story?!
• Wanting the book to be a journey from the 20th century to the early 21st century 
• Canadian Explorer - Mina Hubbard
• Evelyn Cheesman - British entomologist and traveler 
• Ethel Haythornthwaite - environmental campaigner and pioneer of the countryside movement plus instrumental in getting the Peak District made into a National Park
• Wangari Maathai - Kenya women part of the moment to plant 30 million trees across Kenya
• The next book?!
• New text book on journalism history from the women’s perspective 
• Not being as agile minded as previously 
• Being disciplined and needing to write for the first 2 hours of every morning
• Why her favourite woman was….  Evelyn Cheesman
• How to connect with Sarah
• Final words of advice
• Ignore the people who say you shouldn’t be doing that 
• Wear a pretend cloak of courage 

Social Media

Website: www.citystgeorges.ac.uk/about/people/academics/sarah-lonsdale 

Bluesky: @sarahjlonsdale.bsky.social 

Books: Rebel Women Between the Wars: Fearless Writers and Adventurers (Manchester University Press, 2020)

Wildly Different: how five women reclaimed nature in a man's world (Manchester University Press, 2025)