Achieving the level of fitness required to represent Team GB in the 2024 Paris Olympics is no easy feat. Professional middle-distance runner Keely Hodgkinson, at the tender age of 22, has dedicated countless hours to preparing for the highly anticipated race on August 5th. However, the journey towards such a prestigious event involves much more than just physical training – it requires a meticulous and strategic approach to fitness with a dash of unwavering dedication.
In an exclusive interview with Runner’s World, Keely unveiled the intricacies of her weekly workout routine. As an 800m runner, she follows a training regimen that mirrors that of a sprinter, prioritizing speed and power over distance. Her programme, curated by PT Nancy Best, is a delicate balance of variety and consistency. Every aspect of her training is carefully thought out and strategically executed to elicit optimal results week after week, month after month.
One of the key aspects of Keely’s training programme is its adaptability based on the changing seasons. Nancy emphasizes the importance of tuning into our bodies’ responses to external factors such as temperature and pollen count, noting how they can impact our performance. By incorporating a mix of training formats, from strength training in the gym to cardio on the cross trainer, Keely challenges her body in diverse ways, enhancing her overall athletic performance.
Keely’s ability to sustain her performance over 800m lies in her dedication to working on both slow twitch and fast twitch muscle fibres. While the former enhances endurance and fatigue resistance, the latter enables quick, powerful movements. By investing in a combination of exercises that target both muscle fibre types, Keely cultivates a well-rounded athletic prowess that sets her apart on the track.
Contrary to popular belief, Keely’s training programme rarely includes long-distance runs, a decision that does not hinder her Olympic prospects. Instead, she focuses on alternative forms of steady-state movement, such as cross-training or hiking, to build her aerobic capacity. For an 800m runner like Keely, speed and force reign supreme over endurance, making traditional long-distance running less essential to her training routine.
Maintaining a rigorous six-day-a-week workout programme requires a careful balance of intensity and recovery. Nancy emphasizes the importance of not over-exercising, highlighting that excessive intensity poses a greater risk than simply high volume. Keely’s strategic approach to training, coupled with a robust recovery programme that includes methods like ice baths and massage guns, ensures that her body can perform at its peak without succumbing to fatigue or injury.
Rest is a crucial component of an athlete’s training regimen, often overlooked in the pursuit of peak performance. Keely incorporates a rest day into her weekly schedule to allow her body time to recover and repair. Monitoring factors like sleep quality and resting heart rate is essential for optimizing recovery and ensuring that the body is primed for the next workout. Rest days are not a luxury but a necessity in the pursuit of athletic excellence.
Fueling the body correctly before and after a run is vital for performance and recovery. Keely’s pre-race meal of porridge, white toast, and tea provides the necessary carbohydrates to top up her glycogen stores, while post-run, she focuses on consuming lean protein sources to aid muscle repair. Additionally, incorporating magnesium-rich foods like spinach and avocado can enhance recovery and promote better sleep, a critical element in the athlete’s overall wellness routine.
Unlocking the secrets of Olympic-level fitness programmes requires a combination of diligence, strategy, and a holistic approach to training. By understanding the intricate balance between intensity and recovery, adapting to seasonal changes, and prioritizing rest and nutrition, athletes like Keely Hodgkinson can maximize their potential and achieve greatness on the world stage.