In this week's rewind episode, Emily sits down with four-time Olympian Katie Ledecky, the most decorated American female Olympian in history. Ledecky brings us back to her roots, talking about her first-ever goals in swimming and how she originally fell in love with the sport at age six.

The swimming legend shares her perspective on the grueling work required to maintain excellence over a two-decade career, regularly logging 20+ hours a week in the water and another 6 to 7 hours in the gym. Katie opens up about how she handles pre-race nerves, her mental strategies for befriending pain in the final meters of a race, and how she breaks down monumental goals into small, doable pieces.

Plus: The deep impact of her family, what it’s like to drop into a random local pool for lap swim, and what true lifestyle balance looks like for her outside of training. She also touches on what it means to be a powerful role model and how that mission became even more meaningful when she partnered with Athleta’s Power of She collective.

IN THIS EPISODE

• How does Katie Ledecky befriend pain? She recalls a defining 1500-meter race from the 2014 Pan Pacific Championships where she hit a wall of pain at the 900-meter mark but pushed through to pick up her split times.

• Katie talks about how she feels about what she’s achieved in her 22-year career in sport. Having far surpassed her childhood dreams, she shares how she continues to set bigger goals while maintaining her passion.

• What is Katie Ledecky’s "why" in swimming? She discusses balancing her personal drive to find the best version of herself with a deep joy for inspiring the next generation of athletes.

• How Katie Ledecky fuels to train and perform. She walks through her daily nutrition schedule, navigating early morning practices, and structuring a balance of protein and carbs.

• How much sleep does Katie Ledecky get and what she does when she doesn’t get as much as she’d like. Katie discusses aiming for 8 to 9 hours a night and the sacred role of her daily midday nap.

• What it was like for Katie to follow in her brother’s footsteps in the pool. She reflects on looking up to her older brother, Michael, and following him into the sport.

• What Katie Ledecky’s relationship is with goal setting and how that has evolved since she started swimming. She explains her childhood habit of writing down "want times" to gamify her progress.

• What are Katie Ledecky’s current goals? She focuses on the upcoming World Aquatic Championships in Singapore and building consistency in her training block.

• How does Katie Ledecky reframe negative self-talk? She shares her approach to managing off-days in practice by finding small technical elements to adjust and relying on the positive energy of her teammates.

• Katie talks about the most difficult hurdle of her professional career—navigating the uncertainty, isolation, and training adjustments brought on by the 2020 Olympic postponement.

QUOTABLE MOMENTS

• "Nerves are a good thing. It means you care about what you're about to do... Knowing that you're prepared for the biggest stage and you're ready—that’s one of the best feelings in the world."

• "Even if you hit that point in that race, you can push past it and maybe even go faster. It's always interesting to learn those things, and I'm still learning at this age. That's what keeps it fun for me."

• "I'm always just trying to push myself and trying to be the best version of myself that I can be... If we can encourage each other to pursue those passions, pursue those big goals, beautiful things happen." 

• "I can't be at 100% every single day. But if I'm at 80%, I've got to give 100% of my 80%. I just try to be as consistent as I can be on a day-to-day basis." 

• "Keep it moving. If you keep moving forward, you're going to make progress, you're going to have a good day."

SOCIAL
@katieledecky
@womenshealthmag
@emilyabbate
@iheartwomenssports

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

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As she prepares for the Brooklyn Half, Emily's looking back at her first 13.1-mile race in 2008 and the massive health transformation that led her there.

Today, Emily discusses the beauty of progress and the reality of "readiness." She's sharing her perspective on why being a beginner is a prerequisite for greatness and how she maintains her fitness routine today—not for a specific time goal, but to feel like her most capable self. Plus, she answers a listener question from a new business owner about how to design a productive schedule and find motivation when you are your own boss.

SOCIAL
@emilyabbate
@hurdlepodcast
@iheartwomenssports

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Amanda Lucci is the Director of Special Projects at Women's Health, where she has spent the last decade evolving the brand’s digital presence and spearheading their expansive coverage of women’s sports. From the sidelines of the WNBA to the mixed zones of the Paris Olympic Games, Amanda is on a mission to tell the stories of the women transforming the future of the industry—both on the court and behind the scenes.

In this episode, Amanda opens up about her career pivot from entertainment journalism to becoming a powerhouse in sports media. She shares the raw reality of navigating a male-dominated press room and the importance of having women’s voices in those spaces to tell more nuanced, relatable stories. We also dive into her personal journey through a grueling multi-year fertility battle, how it reshaped her perspective on success, and how she balances the high-octane world of sports reporting with her newest role: being a mom.

MENTIONED
The Huddle
Game Changers

IN THIS EPISODE

• The Evolution of Women’s Sports: How Women's Health transitioned from standard fitness tips to deep-dive reporting on elite athletes and industry game-changers.

• Navigating the Press Room: Amanda describes the Olympic mixed zone and why female journalists are essential for asking the questions that actually resonate with athletes.

• A Personal Hurdle: The mental and physical toll of three rounds of IUI and four rounds of IVF, and how her passion for women's sports acted as a lifeline during that time.

• The Power of "No": Why her 2026 "word of the year" is focused on being selective with her energy and projects to show up fully for her family.

• New Ventures: The launch of The Huddle podcast and the excitement of moving from behind the camera to in front of the microphone.

• Predictions for the Future: Why Amanda believes sports like flag football and volleyball are on the cusp of a massive cultural explosion.

QUOTABLE MOMENTS

"If you're a sports fan, then you'll love women's sports. It is for you."

"I want people to read our coverage and watch the game through a new lens... knowing who the people are and what makes them tick makes me so much more locked in."

"I had to face the reality that at any point, this could go wrong. The entire experience is totally out of your control... but I realized I have such a full life that I will be okay, and I will be happy."

"If you worry about something that hasn't happened, then it does happen, you just worried twice. You should live now, and we'll deal with it later."

"I don’t look in the mirror every day and say, 'You go girl'... but ultimately, I am so proud of what I have overcome and the way I've grown personally and professionally."

SOCIAL
@alucci
@womenshealthmag
@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.

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It's absolutely beautiful in Brooklyn right now. After a whirlwind of travel to Boston, London, and Portland, being back home feels like a massive exhale. But as the weather warms up, social calendars tend to fill up fast.

Today, Emily's evaluating how she navigates this busy season without overcommitting. She's sharing a couple essential gut-checks: asking yourself if an event provides energy or requires an unaffordable "withdrawal," and the importance of the "White Space Rule" to allow for spontaneity and mental resets. Plus, she answers a listener question about how to prioritize both time for self and socializing. 

SOCIAL
@emilyabbate
@hurdlepodcast
@iheartwomenssports

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

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In this episode of Hurdle, host Emily sits down with elite volleyball champion, Carli Lloyd. Carli shares her journey of grit and professional longevity, from a decorated 13-season international career to leading LOVB Austin to back-to-back League One Volleyball (LOVB) championships. She opens up about the "hurdle" of being cut from the national team multiple times before ultimately reaching the Olympic podium and discusses how she maintains an elite mindset through personal tragedy and the transition into motherhood. 

IN THIS EPISODE

• The Power of One Ball at a Time: Carli explains how her team overcame a rocky regular season by staying committed to the micro-process, eventually securing the 2026 LOVB title.

• Embracing the Hardship: Why she views failures and professional setbacks as mandatory opportunities for human evolution.

• The "Hurdle" of the National Team: Carli details the grueling four-year cycle of being cut and released from her dream, only to re-commit and finally earn her spot on the 2016 Olympic roster.

• Healing the Mind: An inside look at her multi-year investment in therapy, life coaching, and energy work to overcome the "not good enough" narrative.

• Legacy on Home Soil: The significance of playing professionally in the U.S. after over a decade abroad, and what it means for the next generation of young athletes to see the sport within reach.

• The Morning Routine: How meditation and journaling serve as non-negotiable "reps" for her mental health.

QUOTABLE MOMENTS

"I’m here and still playing because I’ve been committed to the hard things. I’ve been committed to getting through them and welcoming them so I can learn and grow."

"To give anything less than your best is to sacrifice the gift."

"Hardship is where we learn the greatest lessons. When it presents itself, it’s here for a reason."

"The way you’re talking to yourself—the story you’re telling yourself—is the most important thing you’re going to hear. It will change your life if you nurture it."

SOCIAL
@carlilloyd3
@emilyabbate
@iheartwomenssports

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

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Yesterday I got to sit down with the "Quad God", Ilia Malinin. Reflecting on that event—and a specific question about whether or not I have a manager—led me down a path of gratitude for the "hustle" and the career I've built by simply putting myself out there and treating people well.

I’m diving deep into why we need to stop the comparison trap and start giving ourselves more credit for how far we’ve come. Plus, I answer a listener question from Tara, who is trading the Philadelphia for the Big Apple and needs the scoop on the best neighborhoods for safety and transit.

SOCIAL
@emilyabbate
@hurdlepodcast
@iheartwomenssports

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In this episode of Hurdle, host Emily sits down with professional runner Jess McClain fresh off her monumental performance as the top American finisher at the 2026 Boston Marathon. Recorded in London, where the duo got to run in the upcoming Brooks' upcoming Hyperion Elite 6 and cheer at the 2026 London Marathon, Jess unpacks the physical and mental evolution required to clock a personal best of 2:20:49 on one of the world's most challenging courses. From navigating the "what if" game to handling mid-race mishaps like dropping a fueling bottle, Jess shares a grounded, authentic perspective on what it means to find joy in professional sport. 

IN THIS EPISODE

• The Boston Breakthrough: Jess breaks down her strategy for the "Crest of Heartbreak Hill" and how her focus on downhill training and pace changes paid off in the final 10K.

• Silencing the "What If" Game: A deep dive into the mental shift Jess made during training—moving away from obsessing over variables she couldn’t control and focusing on being 1% better incrementally.

• Resilience Under Pressure: Jess reflects on the chaos of the Half Marathon Championships where she was directed the wrong way, and how that experience actually built her confidence for the high-stakes friction of Boston.

• Life Beyond the Miles: An honest conversation about the "other things" that bring joy, including Jess's experience with egg freezing, her thoughts on family planning, and the importance of a supportive partner who sees her greatness.

• The "My Way" Philosophy: Why Jess decided to stop trying to be a "robotic" athlete and instead leaned into her own unique rhythm, finding that her way is the best way for her.

QUOTABLE MOMENTS

"I think it’s being okay where you’re at and doing the most that you can day-to-day, week-to-week, to just be 1% better incrementally and not put so much pressure on the big dream."

"I spent so much time being told that I shouldn't do anything else... that I'm not dedicated enough. And it's just so not true. You can plan for your future and still have a really kick-ass time running and racing at a high level."

"Running's not going to go well all the time. You should be able to tap into other things that bring you joy."

"I’ve put my health and the 'fun meter' on the front burner. It feels good to be like, my way is the best way for me, instead of trying to fit myself into so many different molds."

SOCIAL
@jesstonn
@emilyabbate
@iheartwomenssports

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

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Talking about how to focus on feel versus external data and validation. Plus: Answering a question about the best shoes to wear for a HYROX.

MENTIONED IN THIS EPISODE
Nike Pegasus 42

SOCIAL
@emilyabbate
@hurdlepodcast
@iheartwomenssports

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This week's guest is a true powerhouse in the sports media landscape: Sarah Spain. An Emmy, Gracie, and Peabody Award-winning journalist, Sarah spent over a decade as a mainstay at ESPN, becoming one of the most versatile and respected voices in the industry. She recently made waves by joining iHeartMedia to launch the iHeart Women’s Sports Network, where she serves as the content director and host of the industry’s first daily women’s sports podcast, Good Game with Sarah Spain.

Sarah talks about the "cognitive dissonance" of navigating the current news cycle while finding personal joy, and what it’s like to move from a sports giant to building a brand new audio behemoth from the ground up. She pulls back the curtain on the "one man band" mentality—explaining why she keeps her hands in every piece of production, from scriptwriting to editing, despite her veteran status. We also dive into her background as a heptathlete at Cornell, which instilled a "problematically competitive" edge she still carries today, the grief of navigating chronic injury, and her tireless advocacy for journalistic integrity in women's sports coverage.

IN THIS EPISODE, WE DISCUSS:

• Navigating the transition from a legacy brand like ESPN to a startup environment at iHeart

• The daily grind of producing the first daily women’s sports podcast and the "one man band" mentality 

• Why Sarah insists on treating women's sports with "journalism with a capital J" rather than just "cheerleading"

• Her background in comedy and how that shaped her "edgy and snarky" broadcasting style

• Dealing with the physical and mental toll of an athletic career-ending Achilles injury and chronic back pain

• Training the brain for gratitude through neuroplasticity and finding "glimmers" in the everyday

• Facing the harsh realities of sexual harassment and online toxicity in sports media 

• Finding self-trust and the power of saying "I don't know" with confidence

QUOTABLE MOMENTS

"I want the listeners that want a show that really respects and gives respect to the people participating in all these sports and doesn't trade on their name and their stories without giving it a good journalism-with-a-J look first."

"I call it the four S's: story, stakes, stats, and stars. We do that every day for men’s sports... and without having that in women’s sports, expecting people to show up game after game without providing them the information they need to care—there’s a reason it hasn’t always clicked for everyone."

"I am built to swim upstream, but holy sh*t is it nice to just lazy river it for a while and be surrounded by people who agree and want to help women's sports." 

"How much of my life do I want to waste being sad about [not looking the part] or do I want to be like: 'Hey, I'm going to make it regardless of that.' And if I miss out on jobs they're hiring based on looks, great. Let me go get a job based on brains."

SOCIAL
@spain2323
@emilyabbate
@iheartwomenssports

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

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What a week! Recapping, talking jury duty, a fun run of a 5K, and answering a listener question about my latest workhorse sneaker, the Pegasus 42.

SOCIAL
@emilyabbate
@hurdlepodcast
@iheartwomenssports

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

See omnystudio.com/listener for privacy information.

This week on Hurdle, I’m sitting down with Jasmine Caccomo, an entrepreneur and elite personal stylist who has spent over 15 years redefining the intersection of fashion and professional sports. Jasmine has built an incredible career styling some of the biggest names in the industry, most notably Alex Morgan, whom she’s worked with for the past 13 years.

In this episode, Jasmine talks about how playing soccer from a young age instilled the discipline, accountability, and “figure it out” mentality necessary to navigate the world of entrepreneurship. We also chat about her early days working in the fashion closets of Cosmopolitan and Marie Claire, and the bold leap she took to establish her own styling business. Plus, she gives me the lowdown on how she handles high-pressure moments—like styling Hilary Knight for the Oscars just days after an Olympic season—and how she sets boundaries as a business owner and mother. Also: Why presence is absolutely vital for her to do both well, and the essential lesson of learning to ask for help.

IN THIS EPISODE, WE DISCUSS:

• The Athlete Mentality: How her background as a hurdler and soccer player provided the work ethic for her business.

• The "Editorial Trenches": Realities of working in fashion closets and the 80/20 split between business and styling.

• Transitioning to Freelance: Taking the leap from a steady editorial job to building a personal brand.

• Styling Elite Athletes: The process of onboarding clients like Alex Morgan and translating an athlete's power into a wardrobe.

• Modern Athleisure: Defining "upscale athleisure" and why leggings will never truly be dead.

• The Glass Ball Theory: Managing the juggle of motherhood and entrepreneurship by identifying what can drop and what can’t.

QUOTABLE MOMENTS:

• "I’ve always had that ‘figure it out on my own’ mindset. You have to figure out how to train that works for you."

• "It’s about bringing out that inner personality through, externally, their wardrobe."

• "There’s always something to be done, there’s always another hurdle to overcome, there’s always something bigger, something shinier that I want to do."

SOCIAL
@jasmine.caccamo
@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.