Recorded live at the Nike House of Innovation on Fifth Avenue during New York City Marathon week, Olympic medalist and world champion sprinter Melissa Jefferson-Wooden joins Emily to talk about what it really takes to perform under pressure.

From growing up in a small town in South Carolina to becoming one of the fastest women in track and field history, Melissa’s journey hasn't been a straight line. She opens up about navigating a difficult, winless 2023 season, battling back from a shin stress fracture, and making the tough decision to leave her collegiate coach to train alongside world-class sprinters with Star Athletics in Florida. She also shares the personal routine behind her mindset—including the shared journal she keeps with her husband—and discusses giving back through her newly launched nonprofit, The Village Initiative.

IN THIS EPISODE

• Setting Up for Success Under Pressure: How Melissa stays anchored in the moment, blocks out self-doubt, and approaches high-stakes races with confidence.

• The Transition from Small-Town Roots to Elite Track: Growing up in Georgetown, South Carolina, running a 12.0 in high school, and finding consistency and routine in college.

• Navigating Setbacks and Injuries: Coping with a winless 2023 season, recovering from a two-and-a-half-month stress fracture layoff, and shifting focus to "one day, one practice, one meet at a time."

• The Power of the Right Training Group: Why she chose to train with Dennis Mitchell and Star Athletics alongside training partners like Sha'Carri Richardson, Kayla White, and Twanisha Terry.

• "Wouldn't Have It Any Other Way": The story behind the personal notebook Melissa and her husband write in to set family guidelines, record memories for future children, and stay grounded.

• The Village Initiative: Launching her 501(c)(3) nonprofit to support underserved and Title I schools with resources across athletics, academics, and the arts.

• Rapid Fire & Marathon Perspectives: Melissa’s thoughts on 26.2 runners, Central Park, NYC pizza, and her top book recommendations (including Colleen Hoover, Liz Tomforde, and Kennedy Ryan).

QUOTABLE MOMENTS

"You don't get anywhere in life by being comfortable. Most of the time you grow, you achieve the things that you do, by being uncomfortable. Nobody grows from comfort."

"I've been learning how to have the confidence in myself to know what I bring to the table, what I've been putting in on a daily basis, and knowing that once I do get to the start line, that I have no room for doubt."

"You have to look at where you are, look at your small gains every day, and take that as a win."

"Go to the line wanting to be the best version of yourself that you can be. And if you go to the line being the best version of yourself, I guarantee you, you will shock yourself."

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It’s Friday before the New York City Marathon—the running community’s "Super Bowl"! In today’s 5-Minute Friday, Emily opens up about navigating marathon week with calm instead of burnout, the power of setting boundaries and owning your "no," and why showing up for hard things proves that endless possibilities are on the table.

Then, Emily dives into a vulnerable listener question from Kim, who is running NYC as her first marathon in 14 years and struggling with body image, reduced strength training, and an unexpected 7-pound weight gain during peak training. Emily breaks down the real physiology of glycogen storage and water retention, reframes what peak fitness actually looks like, and shares why it’s time to put the scale away and trust the work you’ve put in.

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In this episode of Hurdle, Emily sits down with professional ASICS runner Emma Grace Hurley, fresh off her record-breaking performance as the top American woman at the Chicago Marathon. Hurley shattered the American women’s marathon debut record with a stunning 2:20:47 finish.

Emma Grace shares the nontraditional trajectory of her running journey—from throwing discus and playing volleyball in middle school to navigating uncertainty as a pro athlete and relocating to Indianapolis to train under coach Andrew Begley. She reflects on the standout mindset that carried her through 26.2 miles with a genuine smile, how she embraces the power of resting and getting "unfit" between training blocks, the importance of running for a team, and her big dreams looking ahead toward the Los Angeles 2028 Olympic Trials.

IN THIS EPISODE

• From Multi-Sport Athlete to Distance Runner: How Emma Grace transitioned from field events, sprints, and volleyball to catching the distance running bug late in middle school and high school.

• The Record-Breaking Marathon Debut: Breaking down her 2:20:47 debut at the Chicago Marathon, setting a goal to finish in the top 10, and why she smiled through the first half of the race.

• Navigating Career Uncertainty: The anxiety and life lessons learned when her coaches moved, leading to her transition to Indianapolis and finding stability on and off the roads.

• The Art of Intentional Recovery: Why resting, having quiet days between high-intensity workouts, and allowing herself to get "unfit" between blocks makes her stronger in the long run.

• Advice from Distance Legends: Lessons taken from conversations with legends Joan Benoit Samuelson and Deena Kastor about finding your own path, training independently, and prioritizing rest.

• Roads Over Track & Future Dreams: Why road racing suits her mindset better than track events, the power of running for a team, and looking toward LA 2028.

QUOTABLE MOMENTS

• "God has had a plan since the beginning and everything has worked out ahead of me like exactly the way it's supposed to."

• "Where my brain feels the most quiet is when I'm on a run... it's almost like the most restful time, at least mentally." 

• "I've never had so much fun. I feel like I smiled the whole first half, which is just kind of crazy." 

• "I'm not afraid to hurt, and I think that's a good life skill, too... it's a really applicable skill to be able to just hang in there and grind." 

• "What's 30 minutes of hurting in the grand scheme of things? It's not that bad... it is all temporary and it goes by, and then you're fine."

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There is never going to be enough time for everything—so how do we actually make time for what matters most?

In this week’s 5-Minute Friday, Emily checks in ahead of a whirlwind weekend in Los Angeles for Nike’s After Dark half-marathon. She unpacks a recent conversation about capacity, boundaries, and what it really means to prioritize your life when your schedule is packed to the brim. The truth? Staying aligned with your values often means drawing firm boundaries, getting comfortable with saying no, and accepting that the people who genuinely love you will respect your limits. 

Plus, Emily answers an inspiring listener update from Stephanie, who turned a heartbreaking marathon miss into a massive 12-minute PR and her first sub-4 finish by leaning into the unglamorous basics: consistent stretching, smart fueling, and refusing to give up when things didn't go as planned.

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Nike Pacific Head Run Coach, competitive trail runner, and Femmi co-founder Lydia O’Donnell sits down to talk about unlearning toxic fitness norms and rebuilding a sustainable, empowering relationship with movement. Lydia opens up about navigating disordered eating, losing her menstrual cycle during her elite road racing career, and the life-changing pivot to cycle-based training sparked by Dr. Stacy Sims’ ROAR.

She also takes us behind the scenes of founding Femmi in a male-dominated tech landscape, navigating capital raising, weathering layoffs, and coping with the grief of losing her father while managing a startup. Plus, Lydia breaks down the biggest misconceptions around training through your period and shares the mindset shifts required to run for longevity rather than comparison.

IN THIS EPISODE

• Trail Running as a Reset: How shifting from 20 years of competitive road and track racing to technical trail distances (from 21K up to 50K) helped Lydia rediscover pure playfulness and stripped away external pacing pressures.

• The Toll of Disordered Eating & RED-S: Confronting the damaging myth that "smaller equals faster," surviving restrictive habits, and the hospital wake-up call that forced Lydia to prioritize hormone health over aesthetics.

• Cycle-Based Physiology: The turning point of learning female physiology through Dr. Stacy Sims’ research, why cycle tracking is a competitive advantage, and why your period is actually a high-performance window.

• Building Femmi in Tech: The grit required to scale an app designed specifically for women when less than 2% of VC funding goes to female founders, alongside the painful realities of team restructuring.

• Movement Through Grief: How running served as a daily sanctuary and emotional release while caring for her father during his battle with brain cancer.

• Sustainability Over Speed: The danger of chasing arbitrary metrics on apps like Strava and the essential questions every runner should be asking instead: How do I stay consistent, and how do I become a sustainable athlete?

QUOTABLE MOMENTS

"The thing that's going to make you a faster athlete is consistency in your training. And to get consistency in your training, you need to fuel properly, sleep properly, and do all the good things."

"Running doesn't guarantee you anything; it doesn't owe you anything. All you can focus on is yourself, your strengths, and your superpowers."

"We grew up speaking so negatively about our periods... but changing that conversation to 'I’m healthy, my risk of injury is lower, things are clicking' turns it into a celebration. Let’s go train hard."

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It is sweater weather in New York, and life has a way of reminding us that we never truly know what the people around us are carrying. In this week’s 5-MINUTE FRIDAY, I open up about navigating heavy personal news, holding space for loved ones, and finding grounding in the small, daily gratitudes—from a quiet autumn sunrise to choosing how we show up when life throws curveballs.

Plus, with marathon season in the air, I weigh in on the buzz around race-day traditions and tackle a listener question from Easton on two of the trickiest race-day logistics: 

Prompt of the Week: What is one thing you can do for yourself right now, within the next hour? Put on your own oxygen mask first. 

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From chasing an Olympic Marathon Trials qualifier for over a decade to standing atop the podium as the 2026 HYROX Elite 15 World Champion in just seven months, Alyssa McElheny’s athletic trajectory is nothing short of extraordinary. But behind the rapid ascent lies years of disciplined foundation, relentless perspective, and an infectious commitment to finding pure joy in the process.

In this episode, Alyssa sits down to unpack what happens when your entire life pivots overnight: navigating imposter syndrome on the elite stage, learning to embrace strength training as a lifelong runner, and the mindset reframes that turn unexpected race-day hurdles into podium performances. She also breaks down the two-minute penalty she got in Scotland for spitting on course, how a sprained ankle three days before Worlds became her secret weapon, and why keeping kindness and community at the center of sport matters far more than any podium finish.

IN THIS EPISODE

• The Overnight Shift: What it feels like to go from full-time wedding photographer to sponsored pro athlete with camera crews following your daily routine.

• Redefining Runner Identity: How dropping mileage from 100-mile weeks to 60 miles while adding heavy lifting eliminated chronic overuse injuries, unlocked PRs across every distance, and shattered body-type stereotypes.

• The 12-Year Marathon Pursuit: Relentlessly chasing the Olympic Trials Qualifier (OTQ), hitting 2:34:28 after the standard dropped, and learning to leave no stone unturned in training and fueling.

• Beginner’s Mindset & Community: Overcoming intimidation when stepping into a CrossFit or HYROX gym for the first time, prioritizing movement quality over heavy loads, and the power of team-driven training.

• Navigating Unexpected Curveballs: In the wake of "Poopgate" (IYKYK) Turning the Glasgow “Spitgate” penalty into a qualifying rebound in Toulouse, and how severely spraining an ankle days before Stockholm flipped her mindset to race free and take the World title.

• Taming Imposter Syndrome: Strategies for staying grounded in your own lane, muting social media noise, and building self-worth around character and connection rather than accolades.

QUOTABLE MOMENTS

“If you haven’t taken a dive into strength training, I would really encourage anyone out there to give it a chance. I think you’ll be really surprised by where it takes you.” 

“When I look back on this period of my life when I’m 50, 60, 70 years old, no one will give a shit about the win. People will give a shit about how I made them feel on the course and how I was welcomed and treated others.”

“There’s potential for a silver lining, or for that negative thing to turn into something really beautiful. That was truly what happened on that day.”

“There’s so much more out there than how your body looks. It’s about what your body is capable of, and then being able to fuel it and treat it in a way that allows it to perform at that highest level.”

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Peak fall running weather has arrived in New York City, and as race season kicks into high gear, Emily is diving into what it means to be grounded by community and how to show up for yourself when big goals feel daunting. Ahead of marathon weekend, she shares her two biggest pieces of advice for first-time marathoners: recognizing that the starting line already proves who you've become, and giving yourself grace rather than judging your beginnings too harshly.

Later in the episode, Emily answers a listener question from Jen, who is tackling the Chicago Marathon while dealing with a fresh diagnosis of plantar fasciitis. Emily discusses how to navigate the mental battle of letting go of initial time goals, shifting focus toward staying healthy, and using "I Am" affirmations to focus on what you can control when plans change.

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Olympic silver medalist, indoor world championship medalist, and 2,000-meter world record holder Jess Hull sits down IRL in Australia to talk through the mindset, patience, and grit behind her historic career. Jess opens up about leaving home at 18 to run for the University of Oregon, the evolution of being coached by her father, and how walking away hungry from the Tokyo Games laid the foundation for her monumental medal run in Paris. She also breaks down the freedom found in speed, the supportive yet competitive camaraderie defining the women’s 1,500m field, why delayed gratification is an athlete’s superpower, and the vital role of celebrating progress over perfection.

IN THIS EPISODE

• Chasing Dreams Across the Globe: The decision to leave Australia at age 18 to compete collegiate-level at the University of Oregon, adapting to a new country, and catching the travel bug.

• The Father-Daughter Coaching Dynamic: Evolving from high school coaching to working under Maurica Powell in college, to reuniting with her father in 2023 as a mature athlete on the exact same wavelength.

• Tokyo Heartbreak to Paris Glory: Why placing 11th in Tokyo sparked a crucial mindset shift, and what it felt like to capture the momentum and soak in a victory lap in Paris.

• Delayed Gratification & Internal Validation: Why athletes have to embrace the long, invisible grind, manage days when things don't click, and measure success by personal feeling rather than just external hardware.

• Finding Freedom in Speed: What running fast really feels like at altitude in St. Moritz, the role of rhythm over forcing effort, and the power of "spinning" instead of fighting the track.

• Sisterhood in the 1,500m: The unique mix of fierce rivalry and genuine warmth inside the call room, spearheaded by leaders like Faith Kipyegon.

• Keeping Perspective: Balancing professional identity with life off the track—new homes, growing families, and keeping eyes fixed on the long runway toward the 2032 Brisbane Games.

QUOTABLE MOMENTS

"When you're going after something... you get to do this. You're chasing it because your heart's got the desire for it... when you can embrace the process of something and you truly learn to love the journey along the way, that's what you're going to remember." 

"I had an Olympic dream growing up... but achieving it and the rush of capturing a wave in 2024 and the momentum into an Olympic Games—it's what every athlete wishes that they could have."

"You have medals, but you don't pull them out and look at them every day... it's a token for a lot of hard work, but if you're just searching for the medal, you're not even scratching the surface of what the journey is."

"The harder you try, the slower you run. If you kind of just go with the flow of it, you'll be surprised at how much more effortless fast feels."

"It was never with this whole desire of being the best from such a young age. It was celebrating just progress."

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Emily's back in the studio after 35 days away! In this episode, Emily reflects on the immense joy of returning home to simple daily routines and the practical ways she resets when a busy schedule starts to feel overwhelming. She also answers a listener question about what makes long-term travel hard and how to preserve your sanity when your regular life is on pause.

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Five-time Olympic medalist, NBC track & field analyst, entrepreneur, and author Sanya Richards-Ross sits down to talk about elite performance, mental conditioning, and redefining life after track. From moving to the U.S. from Jamaica as a kid to holding the 400m American record for 19 years, Sanya shares what it truly takes to dial in the mental side of competition, navigate crushing defeat, and step boldly into broadcasting and motherhood.

IN THIS EPISODE

• Navigating the Chaos of Modern Motherhood: Balancing ambition, travel, and career demands while managing working-mom guilt with the support of family.

• Roots, Relocation, and Rising Up: Immigrating from Kingston, Jamaica, adjusting to school in Florida, and finding community on the track.

• The Defining Father-Daughter Talk: How a junior-year hamstring injury sparked an intentional shift toward elite-level discipline and work ethic.

• Why the 400m Chooses You: Breaking down the strategy, pacing, and pain cave that make the 400m arguably the toughest footrace on the oval.

• Reframing Heartbreak at Beijing 2008: The mental recovery required after a crushing Olympic bronze and the rally to win 4x400m gold three days later.

• The Psychology of Gold: Working with a sports psychologist, building vision boards, and internalizing the race-day mantra: "I refuse to lose."

• Manifesting the Broadcast Booth: Stepping away from competitive track due to foot injuries, declaring career ambitions out loud, and debuting live to 30 million viewers.

• Saying Yes When You’re Scared: Facing high-stakes moments with courage, embracing television, and launching businesses like Co-Ordinates and MommiNation.

• Looking Ahead to LA 2028: Highlighting the depth of Team USA talent and the next generation of track and field stars.

QUOTABLE MOMENTS

"In your pursuit of excellence, you never really draw a finish line. You keep on figuring out what is that next level of excellence that I can attain." 

"Being great wouldn't just happen because I was talented. I would have to be intentional about being great." 

"When you get to that level of competition—when you're at the Olympics, at the World Championships—it’s 10% physical and 90% mental. Everybody there is physically capable of winning." 

"Most of us are doing it scared. The biggest stars ... they're not Mr. Cool. You have nerves and anxiety because it matters to you." 

"Closed mouths don't get fed. You want to speak those things into life." 

"Failure is a necessary ingredient in the recipe for success. Embrace it and just keep going." 

SOCIAL
@sanyarichiross
@hurdlepodcast
@emilyabbate
@iheartwomenssports

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ASK ME A QUESTION: Email [email protected] to with your questions! Emily answers them every Friday on the show. 

Listen to Hurdle with Emily Abbate on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

See omnystudio.com/listener for privacy information.