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;

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: 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

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 as 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

SOCIAL
@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.

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&mdash;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 as it."
IN THIS EPISODE
<ul data-path-to-node="3">
<li>
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.
</li>
<li>
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 <a href="https://on.ltk.com/+BRohkle_Cho_vnqDPwqT1w">Emily&rsquo;s Away</a> and <a href="https://on.ltk.com/+r1S_5qcsIP7WR8fCEVaS9w">Dagne Dover bags</a>.
</li>
<li>
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.
</li>
<li>
Race Strategy &amp; Pacing: Managing Sydney's massive 313-meter elevation gain, locking into consistent 7:40&ndash;7:55 splits through mile 22, pushing past quad burn, and finishing strong in 3:35:30.
</li>
<li>
Post-Race Recovery &amp; 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.
</li>
</ul>
QUOTABLE MOMENTS
<ul data-path-to-node="5">
<li>
"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."
</li>
<li>
"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."
</li>
<li>
"You didn't come this far to only come this far."
</li>
<li>
"Steady is it."
</li>
<li>
"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."
</li>
</ul>
GEAR AND FAVORITES MENTIONED
<ul data-path-to-node="7">
<li>
Shoes: <a href="https://on.ltk.com/+hxulafoeFfRq2Lk4DPq1nA">ASICS Superblast,</a> <a href="https://on.ltk.com/+QkhCLJq_rtYTsGZfjrk11w">ASICS Megablast</a>
</li>
<li>
Apparel: <a href="https://go.skimresources.com?id=170442X1638370&amp;xs=1&amp;url=https%3A%2F%2Fbanditrunning.com%2Fproducts%2Fstamina-crop-printed-cacao%3Fsrsltid%3DAfmBOoranV1nuBbaUwAsXrtQev3zcicupbi7x-6VRV7m0V3GfP12CdK2">Bandit Stamina Race Crop (Printed Cacao)</a>, <a href="https://on.ltk.com/+J9Uens_pWLTF60lODf3tcA">Lululemon Power Stride socks</a>
</li>
<li>
Tech: <a href="https://on.ltk.com/+8oXevGLLHtu_GhzGLpI2kw">Bose Ultra Open Earbuds</a>, <a href="https://on.ltk.com/+cm4KSO1yAlS8X4TDG6lEMw">Garmin Forerunner 570</a>, <a href="https://on.ltk.com/+oCYru7KlO2HWChEDThHIDw">Oakley Sutro Lite sunglasses</a>
</li>
<li>
Recovery &amp; Fuel: <a href="https://web.runna.com/redeem?code=EMILYABBATE">Runna app</a>, <a href="https://futurefitness.pxf.io/c/2431612/1482574/13946">Future app</a>, Pocari Sweat, <a href="https://www.drinklmnt.com/hurdle">LMNT</a>, <a href="https://on.ltk.com/+f1rCZhC-my6Q7_N2-sNKjg">Ozlo Sleepbuds</a>
</li>
</ul>
SOCIAL <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.

My 2026 Sydney Marathon Recap: From Sickness To Finish Line

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/51f733ab-e9be-4f81-8eaa-b4c6003edf6a/transcript

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?

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. 

Fresh off a long-haul flight from Sydney to Los Angeles, Emily reflects on how a chaotic travel day&mdash;complete with overweight carry-ons, sprinting through terminals, and a nail-biting luggage scare&mdash;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?
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: Why Choosing Kindness Always Wins

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/ee7fce6f-c916-480e-9d18-b4c20033ba97/transcript

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."

SOCIAL
@dharp100mh
@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.

This week, two-time Olympic medalist, four-time Diamond League champion, and Emmy Award&ndash;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&rsquo;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&rsquo;re stepping into a new career chapter or learning how to give yourself permission to pursue what fulfills you, Dawn&rsquo;s perspective delivers the exact dose of motivation you need today.
IN THIS EPISODE
<ul data-path-to-node="3">
<li>
Finding the Second Act: How Dawn navigated the identity shift from elite hurdler to broadcast analyst and event MC with Athlos.
</li>
<li>
Reframing Failure: The lessons learned from falling at the Beijing World Championships and how Bobby Kersee&rsquo;s high-stakes training prepared her to handle heartbreak.
</li>
<li>
Stepping Away &amp; 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.
</li>
<li>
Intentional Relationships &amp; Communication: How radical trust, assuming good intentions, and clear communication carried her marriage through six years of living apart while competing.
</li>
<li>
Energy Management &amp; Owning Your &ldquo;No&rdquo;: Why setting boundaries and taking guilt-free pauses isn't an inconvenience to others, but a necessary practice to avoid emotional burnout.
</li>
<li>
Redefining Female Competition: Embracing the fierce, "killer" edge required to win at the highest level while staying grounded, kind, and authentic off the track.
</li>
</ul>
QUOTABLE MOMENTS
"When the world is burning and crashing around you, will you still say fight for your dream? Will you still say, &lsquo;It&rsquo;s possible&rsquo;? Will you still believe you&rsquo;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&rsquo;t come home with that void. I can&rsquo;t fulfill that for you."
"Permission from others to not care gives you permission to have your own permission."
SOCIAL <a href="https://www.instagram.com/dharp100mh/">@dharp100mh</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.

Hurdling into Your Power: Dawn Harper-Nelson on Olympic Gold, Motherhood & Building an Emmy-Winning Second Act

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/98f1b284-76ab-4ab4-a1ba-b4bf00359616/transcript

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

In 1 playlist(s)

Hurdle with Emily Abbate

Social links

Follow podcast

Recent clips