Back in Australia! In this 5-Minute Friday, I’m checking in from Bondi Beach to clear up my recent travel whirlwind, AKA why I bounced between Sydney and LA, and preview the upcoming live show with Coach Bennett for the Nike After Dark Tour.

Plus, we dive into the psychology of staying consistent on the road. After receiving a bunch of DMs about signing up for a local gym pass right after the marathon, I’m sharing the mindset behind it: where there is a "why," there is a way—and why motivation almost always follows action, not the other way around.

Later, I answer a great listener question: Is running really for everyone, and should everyone run a marathon? I break down why anyone with a body who runs is a runner (pace and distance don't matter!), why you never need to chase someone else’s finish line, and the power of pursuing movement that genuinely feels good to you.

Prompt of the Week: What goal is lighting you up right now? Whether it’s a big milestone, a habit change, or a short-term challenge, reach out and let me know on social.

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Sixteen marathons in, and Emily Abbate is still learning what it truly means to hurdle life's surprises. Coming to you live from Melbourne, Emily breaks down the complete journey of running the Sydney Marathon—from the 16-week training cycle and a brutal bout of food poisoning 48 hours before the gun, to conquering the hilliest World Major course and taking on the mindset of "steady is it."

IN THIS EPISODE

• The Sydney Opportunity: Securing the bib courtesy of ASICS, planning the 16-week build, and training via the Runna app with a peak weekly mileage of 38 miles balanced by three days of strength training.

• The 24-Hour Travel Haul: Long-haul logistics from JFK to Sydney, navigating sleep adjustments, exploring the Delta One lounge, and what was packed inside Emily’s Away and Dagne Dover bags.

• The Food Poisoning Hurdle: Getting violently sick just two days before race day, turning to Ritz crackers, white rice, and Pocari Sweat, and the gut-check conversation about whether to line up at all.

• Race Strategy & Pacing: Managing Sydney's massive 313-meter elevation gain, locking into consistent 7:40–7:55 splits through mile 22, pushing past quad burn, and finishing strong in 3:35:30.

• Post-Race Recovery & Next Steps: Celebrating with martinis and french fries, a reset trip to Fiji, managing mild plantar flare-ups, and looking ahead to the After Dark Tour stops in LA and Mumbai.

QUOTABLE MOMENTS

• "I show up and I do hard things, and that is a fact... I am someone who doesn't just do hard things, but she does them well."

• "Knowing the difference between toxic positivity and being open to positivity, being open to the best-case scenario... When you're in a place where you're open to possibility, you allow possibility to find you."

• "You didn't come this far to only come this far."

• "Steady is it."

• "The journey is the destination. It doesn't matter how fast you run a marathon, the fact that you're showing up to do it at all is such an accomplishment."

GEAR AND FAVORITES MENTIONED

• Shoes: ASICS Superblast, ASICS Megablast

• Apparel: Bandit Stamina Race Crop (Printed Cacao), Lululemon Power Stride socks

• Tech: Bose Ultra Open Earbuds, Garmin Forerunner 570, Oakley Sutro Lite sunglasses

• Recovery & Fuel: Runna app, Future app, Pocari Sweat, LMNT, Ozlo Sleepbuds

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@emilyabbate
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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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Fresh off a long-haul flight from Sydney to Los Angeles, Emily reflects on how a chaotic travel day—complete with overweight carry-ons, sprinting through terminals, and a nail-biting luggage scare—served as an unexpected reminder to lead with kindness. When travel (or life) gets stressful and out of your control, leaning into empathy, taking a deep breath, and remembering that "energy attracts like energy" changes everything.

Later in the episode, Emily answers a listener question from Aperna about how to find community and make meaningful, ambitious friends in your 30s while working from home.

Prompt of the Week: Where are you letting overwhelm get in the way? Where can you let go, choose kindness, and consciously flex your empathy muscle today?

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This week, two-time Olympic medalist, four-time Diamond League champion, and Emmy Award–winning analyst Dawn Harper-Nelson joins the show. From standing atop the podium in Beijing and London to navigating devastating falls, major career transitions, and the vulnerable leap into motherhood, Dawn’s journey is a masterclass in true resilience.

In this conversation, Dawn breaks down what it really takes to build your "second act," how she pivoted from world-class competitor to commanding the mic for NBC and Athlos, and the daily mindset shifts required to navigate self-doubt. We unpack the power of owning your "no" without guilt, protecting your energy, and building relationships anchored in trust and good intentions. Whether you’re stepping into a new career chapter or learning how to give yourself permission to pursue what fulfills you, Dawn’s perspective delivers the exact dose of motivation you need today.

IN THIS EPISODE

• Finding the Second Act: How Dawn navigated the identity shift from elite hurdler to broadcast analyst and event MC with Athlos.

• Reframing Failure: The lessons learned from falling at the Beijing World Championships and how Bobby Kersee’s high-stakes training prepared her to handle heartbreak.

• Stepping Away & Returning: The decision to step away from the sport to start a family, learning to accept an evolving body, and coming back to competition on her own terms.

• Intentional Relationships & Communication: How radical trust, assuming good intentions, and clear communication carried her marriage through six years of living apart while competing.

• Energy Management & Owning Your “No”: Why setting boundaries and taking guilt-free pauses isn't an inconvenience to others, but a necessary practice to avoid emotional burnout.

• Redefining Female Competition: Embracing the fierce, "killer" edge required to win at the highest level while staying grounded, kind, and authentic off the track.

QUOTABLE MOMENTS

"When the world is burning and crashing around you, will you still say fight for your dream? Will you still say, ‘It’s possible’? Will you still believe you’re a good person? Can you still see the brighter side of tomorrow?"

"You don't put in that type of work to have it not come true... but one, you will realize, 'Oh, I'm stronger than I ever thought I was.'"

"If you take your losses this hard, you will never make it in this sport."

"I am a woman forever. That will never change. But I'm an athlete when I step out there, and I'm ruthless. I'm a killer."

"Chase your dream, because you can’t come home with that void. I can’t fulfill that for you."

"Permission from others to not care gives you permission to have your own permission."

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@dharp100mh
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@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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Live from the dreamy landscape that is Fiji, Emily reflects on the art of intentional recovery fresh off 26.2 miles in Sydney. It is easy to step up as an "energy dealer" for everyone else, but you cannot pour from an empty cup. This week is all about prioritizing your own rest, recalibrating after major milestones, and taking real ownership of your self-care.

Later in the episode, Emily answers a listener question from Ella, a volleyball player struggling with comparison and the pressure to prove her worth to others. Emily dives into how to flip the mental script from external validation to internal joy, plus practical tools like using physical anchors on the court to reset between points.

SOCIAL
@emilyabbate
@hurdlepodcast
@iheartwomenssports

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Olympic and World Champion sprinter Twanisha "TeeTee" Terry joins the show to talk about navigating the mental and physical hurdles of forced rest. Sidelined by a lower back injury during what was supposed to be a dominant year, TeeTee opens up about shifting from “Phenomenal 2026” to “Patient 2026,” working through the frustration of moving recovery timelines, and finding clarity alongside her Star Athletics training group. She also discusses the mental shift between running the 4x100m relay versus the open 100m, how she cultivates passions outside of track—from crocheting and Lego building to authoring children’s books and running her nonprofit—and why staying true to yourself is the ultimate measure of success.

IN THIS EPISODE

• Navigating Forced Rest & Injury: TeeTee breaks down the lower back injury that halted her season, managing timeline pushbacks, and the mental shift required to embrace “Patient 2026.”

• The Power of Communication & Clear Milestones: How transparent conversations with coaches Dennis Mitchell and Sharif Lewis, alongside PT Brian, helped align everyone on realistic recovery goals.

• The Need for a True Reset: Why asking for a complete week off to visit family and her college coach helped reset her mental drive.

• Open 100m vs. 4x100m Relay Mindset: Breaking out of robotic “technical mode” in individual blocks to channel the unmatched confidence she brings to the second leg of the relay.

• Track & Field’s Accessibility Hurdle: Why the gap between the everyday running boom and track fandom comes down to broadcasting paywalls, fragmented meet schedules, and media access.

• Life Beyond the Oval: How writing children’s books, crocheting, building Legos, and running Starting Blocks for Dreams provide balance and identity beyond athletics.

• Academic Discipline: Earning a bachelor’s degree from USC in three years, completing a master’s in one, and balancing 20-unit semesters during heavy training blocks.

• Learning Healthy Selfishness: Why the natural “team mom” and eldest of seven had to learn to protect her own cup before pouring into others.

QUOTABLE MOMENTS

• "I really was on go all those years, so I’m definitely looking at it as a moment to be able to step back and just rest. Even though it was a forced rest, I’m okay with it."

• "You have to see yourself working for something. I know you’re not competing, but aim as if you’re working to compete... because that will help your healing."

• "Comparison is the thief of joy. Make sure you’re focusing on yourself and trusting your own journey."

• "I never know who’s watching. You want to make sure you’re you, through and through, and you just stay true to who you are."

SOCIAL
@teeteeterry_
@hurdlepodcast
@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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Live from Sydney, Australia, Emily checks in ahead of running her 16th marathon. She reflects on navigating the 24-hour travel journey, dealing with an accidental five-hour jet-lag nap, and why experience doesn't eliminate race-week nerves—it just gives you the tools to respond instead of react when plans go sideways.

Then, she dives into a listener question about how to find and vet a credible run coach, breaking down key certifications to look for and why finding someone who understands your "why" matters just as much as credentials.

SOCIAL
@emilyabbate
@hurdlepodcast
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American record holder in the mile and Hoka professional athlete Sinclaire Johnson joins the show to discuss navigating the intense highs, setbacks, and transitions of elite middle-distance running. Sinclaire gets real about rebounding from a misdiagnosed sacral stress reaction, the emotional aftermath of placing fourth at the 2024 Olympic Trials with a personal best, and taking a leap of faith to sign with HOKA. She also breaks down how working with a sports psychologist redefined her inner dialogue from chasing perfection to pursuing excellence, her lap-by-lap tactical mindset during the mile, and her life away from competition—including first-dance choreography and wedding planning with her fiancé and coach, Craig.

IN THIS EPISODE

• Navigating Injury & Recovery: Managing the frustration of a misdiagnosed sacral stress reaction and rebuilding base fitness during an off-year.

• The 2024 Trials Perspective: Processing the heartbreak of missing the team by one spot while still celebrating a two-second PR.

• Coaching & Life Dynamics: What it looks like to be coached by her fiancé, Craig, and how their partnership reignited her joy for training.

• The Move to Hoka: Stepping into a major sponsorship shift, collaborating directly on shoe prototypes in Portland, and feeling valued as an athlete.

• Excellence Over Perfection: Shifting self-talk, overcoming imposter syndrome on global start lines, and leaning into unfiltered vulnerability on YouTube.

• The Anatomy of a Fast Mile: A detailed look inside her race strategy, from staying relaxed through 800m to the physical blur of the final 200m.

• Life Off the Oval: Wedding preparations, practicing dance lifts, and staying true to her everyday self.

QUOTABLE MOMENTS

"We’re not striving for perfection, because no one’s perfect. Instead, we’re striving for excellence. How can I be excellent today? How can I be excellent tomorrow?"

"There’s nothing that makes you feel more alive than feeling like you’re going to die on the track."

"Your gut, your intuition, will never lead you astray. If you trust yourself and listen to that inner voice, you’re on the right path."

"I am an ultracompetitive person on the line, but at the end of the day, we put the guard down and celebrate each other. That camaraderie is what makes middle-distance running so special."

SOCIAL
@sinclairejohnson
@hurdlepodcast
@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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We’re back! In this 5-Minute Friday, Emily gets real about navigating the messy, anxious, and exciting headspace that comes right before leaving for a month-long trip to Australia and running the Sydney Marathon. Between late-night concerts, marathon taper phantom pains, and a packed travel schedule, one big question keeps coming up: How do you keep showing up consistently?

Emily breaks down the two mindset shifts that keep her moving—even when motivation is nowhere to be found. Plus, she answers a listener question about how to achieve the ultimate slicked-back low bun without damaging your hair.

IN THIS EPISODE

• Jess Sims on Hurdle

• TIGI Bed Head Hair Stick (Wax Stick)

SOCIAL
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@hurdlepodcast
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Peloton favorite, ESPN host, and sideline reporter Jess Sims sits down for an intimate, vulnerable conversation about what it truly means to slow down, listen to your gut, and navigate life’s biggest transitions.

Jess opens up about expanding her broadcast career onto national stages like First Take and College GameDay, how she actively quiets her inner "Gremlin," and why she now filters every new opportunity through the question: “At what cost?” She also shares how she navigated the profound grief of losing her father, what a multi-year injury journey taught her about self-worth and starting over, and the power of embracing neutral self-talk over toxic positivity.

IN THIS EPISODE

• Slowing Down & Setting Boundaries: Why Jess is moving away from the "it'll slow down after this project" mentality and how she creates restorative space at her upstate home.

• Expanding Her Role at ESPN: Entering her fifth year, making the leap into guest-hosting First Take, and the distinct mindset shift required for live national television debates.

• Taming the "Inner Gremlin": Recognizing negative self-talk, separating automatic emotional reactions from intentional responses, and leading with gut instinct.

• Aligning Decisions with Your Mission: Rooting choices in core values (health, community, purpose) and learning how Jess's background in education and team sports shaped her lifelong mission to uplift others.

• Navigating Difficult Conversations: Why clarity gives you what you need (even if it’s not what you want) and the courage required to live outside the gray area.

• Grief, Loss, and Honor: Experiencing the loss of her father, reframing the non-linear nature of grief, and creating space for raw emotion in fitness classes and community spaces.

• Reframing Injury as Information: Overcoming a torn meniscus, finding joy in being a beginner again, and keeping identity separate from physical output.

• Her Current Training Stack: Transitioning away from marathon training, working with a personal trainer, and balancing discipline with real-life fun.

• Neutrality Over Toxic Positivity: How Jess looks in the mirror today, embracing imperfection, and giving herself grace on the days when "positive" feels out of reach.

QUOTABLE MOMENTS

"Becoming is better than being ... there's something about learning that excites me."  

"Clarity gives you what you need, even if it doesn't give you what you want."

"I'm me. I'm never going to be anyone else. Might as well hype myself up in the best way that I can. And if I can't push myself to positive, just keep it to neutral."

SOCIAL
@jesssims
@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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In this episode of 5-Minute Friday, Emily reflects on a major full-circle moment after returning to Vancouver for the lululemon SeaWheeze race weekend. Eight years ago, standing at a lululemon Vision & Goals session in that very same city, she put a terrifyingly big goal out into the universe: to make Hurdle her full-time job.

Fast forward to today, and that vision has grown bigger than she could have ever imagined. Emily shares why it's crucial to give yourself permission to "think big," allow room for best-case scenarios, and celebrate every step of the journey. Plus, she answers a listener question about transitioning back into a regular routine post-marathon training and shares her go-to quick post-workout hacks.

WEEKLY THOUGHT PROMPT:

"What is one big goal you want to put out into the universe right now, and how can you take the first step toward going after it?"

MENTIONED & RELATED LINKS:

• Read Emily's Marathon Prep Playbook (Part 1) on Substack

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.