Diving into the highs and lows of the Scottsdale trip for the Final Four. Plus: How what started as an ambitious plan for a high-mileage run along the canal turned into a powerful lesson in grace, body awareness, and the "both/and" of recovery.

Also! Answering a listener question from Christine about navigating energy slumps after long runs, offering practical advice on recovery windows and the essential role of post-run nutrition.

SOCIAL
@emilyabbate
@hurdlepodcast
@iheartwomenssports

JOIN: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Daily Hurdle IG Channel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
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ASK ME A QUESTION: Email hello@hurdle.us to with your questions! Emily answers them every Friday on the show. 

 

Diving into the highs and lows of the Scottsdale trip for the Final Four. Plus: How what started as an ambitious plan for a high-mileage run along the canal turned into a powerful lesson in grace, body awareness, and the "both/and" of recovery.
Also! Answering a listener question from Christine about navigating energy slumps after long runs, offering practical advice on recovery windows and the essential role of post-run nutrition.
SOCIAL <a href="https://www.instagram.com/emilyabbate">@emilyabbate</a> <a href="https://www.instagram.com/hurdlepodcast">@hurdlepodcast</a> <a href="https://www.instagram.com/iheartwomenssports/?hl=en">@iheartwomenssports</a>
JOIN:&nbsp;<a href="https://www.instagram.com/channel/AbaSpMJZ0k0nuExh/">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Daily Hurdle IG Channel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a> SIGN UP:&nbsp;<a href="https://emilyabbate.substack.com/subscribe?">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Weekly Hurdle Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a> ASK ME A QUESTION:&nbsp;Email&nbsp;<a href="mailto:hello@hurdle.us">hello@hurdle.us</a>&nbsp;to with your questions! Emily answers them every Friday on the show.&nbsp;
&nbsp;

Hurdle is where real stories meet next-level ambition. Host, veteran journalist and coach Emily Abbate, interviews the most inspiring women in sports and wellness, peeling back the curtain on their journeys through vulnerable, deep conversation. Learn the secrets to their success, including the grit, glory, and crucial mindset lessons that help her level-up. Each conversation, a powerful reminder that we get to overcome, and embrace each hurdle to live happier, healthier, more motivated lives. New episodes every Tuesday and Friday.

Hurdle is where real stories meet next-level ambition. Host, veteran journalist and coach Emily Abbate, interviews the most inspiring women in sports and wellness, peeling back the curtain on their journeys through vulnerable, deep conversation. Learn the secrets to their success, including the grit, glory, and crucial mindset lessons that help her level-up. Each conversation, a powerful reminder that we get to overcome, and embrace each hurdle to live happier, healthier, more motivated lives. New episodes every Tuesday and Friday.

Hurdle with Emily Abbate

Hurdle is where real stories meet next-level ambition. Host, veteran journalist and coach Emily Abbate, interviews the most inspiring women in sports and wellness, peeling back the curtain on their journeys through vulnerable, deep conversation. Learn the secrets to their success, including the grit, glory, and crucial mindset lessons that help her level-up. Each conversation, a powerful reminder that we get to overcome, and embrace each hurdle to live healthier, happier, more motivated lives. New episodes every Tuesday and Friday.

Hurdle is where real stories meet next-level ambition. Host, veteran journalist and coach Emily Abbate, interviews the most inspiring women in sports and wellness, peeling back the curtain on their journeys through vulnerable, deep conversation. Learn the secrets to their success, including the grit, glory, and crucial mindset lessons that help her level-up. Each conversation, a powerful reminder that we get to overcome, and embrace each hurdle to live healthier, happier, more motivated lives. New episodes every Tuesday and Friday.

5-MINUTE FRIDAY: Flexibility in Every Season

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/4ecc5cce-368e-4dbf-8811-b42800126575/transcript

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
@iheartwomenssports

SUBSCRIBE: Hurdle's YouTube Channel
SIGN UP: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Weekly Hurdle Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
ASK ME A QUESTION: Email hello@hurdle.us to with your questions! Emily answers them every Friday on the show. 

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&mdash;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 <a href="https://www.instagram.com/emilyabbate">@emilyabbate</a> <a href="https://www.instagram.com/hurdlepodcast">@hurdlepodcast</a> <a href="https://www.instagram.com/iheartwomenssports/?hl=en">@iheartwomenssports</a>
SUBSCRIBE: <a href="https://www.youtube.com/@hurdlepodcast">Hurdle's YouTube Channel</a> SIGN UP:&nbsp;<a href="https://emilyabbate.substack.com/subscribe?">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Weekly Hurdle Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a> ASK ME A QUESTION:&nbsp;Email&nbsp;<a href="mailto:hello@hurdle.us">hello@hurdle.us</a> to with your questions! Emily answers them every Friday on the show.&nbsp;

5-MINUTE FRIDAY: G'day, Sydney

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/cddac183-3487-4a5e-ae27-b4b301858302/transcript

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

JOIN: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Daily Hurdle IG Channel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

SIGN UP: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Weekly Hurdle Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

ASK ME A QUESTION: Email hello@hurdle.us 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.

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&mdash;including first-dance choreography and wedding planning with her fianc&eacute; and coach, Craig.
IN THIS EPISODE
<ul data-path-to-node="2">
<li>
Navigating Injury &amp; Recovery: Managing the frustration of a misdiagnosed sacral stress reaction and rebuilding base fitness during an off-year.
</li>
<li>
The 2024 Trials Perspective: Processing the heartbreak of missing the team by one spot while still celebrating a two-second PR.
</li>
<li>
Coaching &amp; Life Dynamics: What it looks like to be coached by her fianc&eacute;, Craig, and how their partnership reignited her joy for training.
</li>
<li>
The Move to Hoka: Stepping into a major sponsorship shift, collaborating directly on shoe prototypes in Portland, and feeling valued as an athlete.
</li>
<li>
Excellence Over Perfection: Shifting self-talk, overcoming imposter syndrome on global start lines, and leaning into unfiltered vulnerability on YouTube.
</li>
<li>
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.
</li>
<li>
Life Off the Oval: Wedding preparations, practicing dance lifts, and staying true to her everyday self.
</li>
</ul>
QUOTABLE MOMENTS
"We&rsquo;re not striving for perfection, because no one&rsquo;s perfect. Instead, we&rsquo;re striving for excellence. How can I be excellent today? How can I be excellent tomorrow?"
"There&rsquo;s nothing that makes you feel more alive than feeling like you&rsquo;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&rsquo;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 <a href="https://www.instagram.com/sinclairejohnson/?hl=en">@sinclairejohnson</a> <a href="https://www.instagram.com/hurdlepodcast/?hl=en">@hurdlepodcast</a> <a href="http://instagram.com/emilyabbate">@emilyabbate</a> <a href="http://instagram.com/iheartwomenssports">@iheartwomenssports</a>
JOIN:&nbsp;<a href="https://www.instagram.com/channel/AbaSpMJZ0k0nuExh/">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Daily Hurdle IG Channel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a>
SIGN UP:&nbsp;⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠<a href="https://emilyabbate.substack.com/subscribe?">Weekly Hurdle Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a>
ASK ME A QUESTION: Email hello@hurdle.us to with your questions! Emily answers them every Friday on the show.&nbsp;
Listen to&nbsp;Hurdle with Emily Abbate on the <a href="https://news.iheart.com/apps/">iHeartRadio app</a>, Apple Podcasts, or wherever you get your podcasts.

The Mindset of an American Record Holder: Sinclaire Johnson On Building Self-Belief, Mastering The Mile & Trusting Your Gut

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/31aecf3f-33d0-4853-b501-b4b0014cd8f3/transcript

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
@emilyabbate
@hurdlepodcast
@iheartwomenssports

SUBSCRIBE: Hurdle's YouTube Channel
SIGN UP: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Weekly Hurdle Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
ASK ME A QUESTION: Email hello@hurdle.us to with your questions! Emily answers them every Friday on the show. 

We&rsquo;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&mdash;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
<ul data-path-to-node="9">
<li>
<a href="https://podcasts.apple.com/us/podcast/at-what-cost-jess-sims-on-setting-boundaries-injury/id1330434098?i=1000784008015https://podcasts.apple.com/us/podcast/at-what-cost-jess-sims-on-setting-boundaries-injury/id1330434098?i=1000784008015">Jess Sims on Hurdle</a>
</li>
<li>
<a href="https://on.ltk.com/+QswjiUeHcqQ4jlTDixh-zg">TIGI Bed Head Hair Stick (Wax Stick)</a>
</li>
</ul>
SOCIAL <a href="https://www.instagram.com/emilyabbate">@emilyabbate</a> <a href="https://www.instagram.com/hurdlepodcast">@hurdlepodcast</a> <a href="https://www.instagram.com/iheartwomenssports/?hl=en">@iheartwomenssports</a>
SUBSCRIBE: <a href="https://www.youtube.com/@hurdlepodcast">Hurdle's YouTube Channel</a> SIGN UP:&nbsp;<a href="https://emilyabbate.substack.com/subscribe?">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Weekly Hurdle Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a> ASK ME A QUESTION:&nbsp;Email&nbsp;<a href="mailto:hello@hurdle.us">hello@hurdle.us</a> to with your questions! Emily answers them every Friday on the show.&nbsp;

5-MINUTE FRIDAY: Motivation Follows Action (Not the Other Way Around)

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/407074dd-6f46-4e69-bffc-b4ac0147e6c7/transcript

5-MINUTE FRIDAY: Flexibility in Every Season

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