Hurdle with Emily Abbate

Have you ever had so many options in front of you that you ended up wanting to pick none of them?

In this week’s 5-Minute Friday, Emily shares what happened when a rainy forecast prompted her to rearrange her training schedule—leaving her with an open morning, a long to-do list, and a classic case of decision fatigue while scrolling ClassPass at 6:30 a.m. From pre-setting workout clothes and supplements to breaking down big career transitions into manageable weekly benchmarks, Emily unpacks how removing friction and lowering the barrier to entry keeps you moving toward your goals—even when your "why" is strong.

Plus, in this week’s listener question, long-time Hurdler Mariah asks how to choose the right training plan for her very first marathon after going from maxing out at three miles to finishing a half. Emily breaks down why the "best" plan on paper isn't always the best plan for your life, why jumping from three days of running to six is an express pass to injury, and how to find a customized approach that sets you up for a strong, healthy race day.

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Recorded live during NYC Marathon weekend at the Tracksmith pop-up at The Brooklyn Circus in partnership with Movemint, this special episode features Nnenna Lynch—Chair of the Board of Directors for New York Road Runners (NYRR), the first woman and first Black person to hold the role, a former NCAA Champion and Rhodes Scholar, and founder of Xylem Projects.

Together, Emily and Nnenna dig into the massive running boom taking over New York City, what it really takes to navigate leadership and community growth at NYRR, and the journey of stepping away from elite competition due to vocal cord dysfunction. Nnenna shares how letting go of high-pressure expectations and embracing "setting the bar low" helped her rebuild a healthy, lifelong relationship with running. They also dive into why running serves as essential "psychic hygiene," the upcoming release of her book Why We Run: The Meaning Behind the Miles, and the viral backstory behind those legendary photos with Jennifer Lopez and Madonna.

IN THIS EPISODE

• A Historic Seat at the Table: What it means to Nnenna to serve as NYRR’s first female and first Black board chair, balancing representation for young girls with decades of earned expertise and dedication.
• Managing NYC’s Running Boom: How NYRR is addressing overwhelming race demand—from the 9+1 program evolution to expanding free community initiatives like Open Run across 16 city parks.
• The Collegiate Dynasty & Pro Heartbreak: Winning four consecutive NCAA cross-country titles at Villanova, competing at the Olympic Trials, and the devastating physical setback of undiagnosed vocal cord dysfunction that led to her early retirement.
• The Power of Setting the Bar Low: Why letting go of the "all-or-nothing" training mentality and committing to just two runs a week unlocked consistency, joy, and a published New York Times op-ed.
• Extracurriculars & Mission-Driven Work: Balancing community development and affordable housing through her firm with non-profit board leadership and youth running infrastructure across NYC.
• Running as "Psychic Hygiene": Ditching the GPS watch and phone to run purely for mental clarity, calm, and equanimity.
• The Story Behind the Snapshots: How Nnenna ended up toeing the starting line at Madison Square Garden with Jennifer Lopez and riding an NYC bus alongside a pre-fame Madonna in 1979.
• Writing Why We Run: The inspiration behind her upcoming book exploring the evolving emotional motivations and rewards of running through every season of life.

QUOTABLE MOMENTS

• "If you could bottle running or make running a pill, it would be a total blockbuster."
• "You become very comfortable with discomfort. You realize that in order to grow in anything, you have to push yourself—and that pushing yourself is uncomfortable."
• "In order to be your best as an athlete, you actually need the support of many people... you really do need a community of people to be your best self."
• "I had this mental model of: if you're doing something athletic, it needs to be six days a week, it needs to have an ambitious goal... but as a result, I would go for it and then crash. Consistency was my goal. That was it."
• "Be kind to yourself."

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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.

On this week’s 5-Minute Friday, Emily gets real about navigating the emotional and professional ebbs and flows of freelance life. Fresh off a whirlwind New York City Marathon week and heading straight into a keynote in Dallas, she looks back on a stressful dry spell at the start of 2025—and the phone call that reminded her to celebrate abundance when it arrives. Plus, Emily answers a listener question on how to handle the Daylight Saving Time slump, reset off-kilter mornings, and prioritize consistency over perfection.

LISTEN

Jess McClain Talks 2nd Place In NYC Marathon on Hurdle

Melissa Jefferson-Wooden on Hurdle

MENTIONED IN THIS EPISODE
Case Kenny’s Affirmation Cards

5-Minute Journal

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Just days after an unforgettable, history-making performance at the 2026 New York City Marathon, pro runner Jess McClain sits down with Emily on Hurdle to debrief every single mile. Crossing the finish line in 2nd place with a stunning 2:24:42, Jess didn’t just claim a podium spot—she ran down legends.

In this episode, Jess walks us straight into the belly of the beast: from battling through the first 16 miles when her legs weren’t feeling magic, to duking it out through Harlem and Central Park against reigning champions Hellen Obiri and Sheila Chepkirui. She opens up about the perspective shift that resurrected her joy in racing, what changed after stepping away from the sport for two years, and why running with “heart, guts, and zero regrets” finally brought her to the world-class podium. 

Jess also gives us the tactical details: her dialed-in marathon fueling strategy (yes, seven gels down), her honest struggles with sleep, and the critical life lessons distance running teaches us about patience, showing up, and building a supportive corner.

IN THIS EPISODE

• The NYC Finish Line Magic: Jess breaks down the final 400 meters, tossing off her wrap-around sunglasses, hunting down Hellen Obiri, and seeing her husband Connor at the finish.
• Battling When It Doesn’t Feel Easy: How she navigated not feeling her best over the first 16 miles to the Queensboro Bridge, and the self-talk required to stay composed.
• The Perspective Shift That Changed Her Career: What walking away from racing for two years taught her about fear, curiosity, and letting go of outcome pressure.
• Managing Course Chaos: Responding vs. reacting to unpredictable weather, missed water tables, wind, and tight pack dynamics.
• Dialing In Fuel & Nutrition: The exact race-day fueling plan that carried her across 26.2 miles—crushing seven gels, navigating hydration stations, and keeping emergency fuel tucked away.
• The Coaching Dynamic with David Roche: Transitioning from self-coached to working with David and Megan Roche, and why a fun, low-stress, 80/20 training approach unlocked her best running.
• Advice for First-Time Marathoners: The biggest mistakes new runners make, giving yourself grace, and why soaking in the crowd magic matters more than anything.

QUOTABLE MOMENTS

"I walked away from each race with a split moment where I thought, 'Dang, if I just held on a little harder...' With New York, I was like, I just want to have none of those regrets. If I sent it and blew up, I would’ve been just as proud of the effort."

"We all read too much into those days when things don't go to plan and see them as a fail. In my mind, those are the days where you actually get better."

"At the end of the day, it’s running. It’s putting one foot in front of the other, getting out there, and testing yourself. It’s such a beautiful, simple thing, but sometimes we make it out to be this pressure-cooker."

"Good things take time. Being an athlete is such a cool skill set to have... but you don’t know everything in your toolbox until you're forced to open it up."

"You’re a marathoner no matter how long it takes you to get to the finish line. If you do it, be sure to soak it in. Don't be scared to fail—take a chance on yourself and do something hard."

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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.

Recorded live at the Nike House of Innovation on Fifth Avenue during New York City Marathon week, Olympic medalist and world champion sprinter Melissa Jefferson-Wooden joins Emily to talk about what it really takes to perform under pressure.

From growing up in a small town in South Carolina to becoming one of the fastest women in track and field history, Melissa’s journey hasn't been a straight line. She opens up about navigating a difficult, winless 2023 season, battling back from a shin stress fracture, and making the tough decision to leave her collegiate coach to train alongside world-class sprinters with Star Athletics in Florida. She also shares the personal routine behind her mindset—including the shared journal she keeps with her husband—and discusses giving back through her newly launched nonprofit, The Village Initiative.

IN THIS EPISODE

• Setting Up for Success Under Pressure: How Melissa stays anchored in the moment, blocks out self-doubt, and approaches high-stakes races with confidence.

• The Transition from Small-Town Roots to Elite Track: Growing up in Georgetown, South Carolina, running a 12.0 in high school, and finding consistency and routine in college.

• Navigating Setbacks and Injuries: Coping with a winless 2023 season, recovering from a two-and-a-half-month stress fracture layoff, and shifting focus to "one day, one practice, one meet at a time."

• The Power of the Right Training Group: Why she chose to train with Dennis Mitchell and Star Athletics alongside training partners like Sha'Carri Richardson, Kayla White, and Twanisha Terry.

• "Wouldn't Have It Any Other Way": The story behind the personal notebook Melissa and her husband write in to set family guidelines, record memories for future children, and stay grounded.

• The Village Initiative: Launching her 501(c)(3) nonprofit to support underserved and Title I schools with resources across athletics, academics, and the arts.

• Rapid Fire & Marathon Perspectives: Melissa’s thoughts on 26.2 runners, Central Park, NYC pizza, and her top book recommendations (including Colleen Hoover, Liz Tomforde, and Kennedy Ryan).

QUOTABLE MOMENTS

"You don't get anywhere in life by being comfortable. Most of the time you grow, you achieve the things that you do, by being uncomfortable. Nobody grows from comfort."

"I've been learning how to have the confidence in myself to know what I bring to the table, what I've been putting in on a daily basis, and knowing that once I do get to the start line, that I have no room for doubt."

"You have to look at where you are, look at your small gains every day, and take that as a win."

"Go to the line wanting to be the best version of yourself that you can be. And if you go to the line being the best version of yourself, I guarantee you, you will shock yourself."

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It’s Friday before the New York City Marathon—the running community’s "Super Bowl"! In today’s 5-Minute Friday, Emily opens up about navigating marathon week with calm instead of burnout, the power of setting boundaries and owning your "no," and why showing up for hard things proves that endless possibilities are on the table.

Then, Emily dives into a vulnerable listener question from Kim, who is running NYC as her first marathon in 14 years and struggling with body image, reduced strength training, and an unexpected 7-pound weight gain during peak training. Emily breaks down the real physiology of glycogen storage and water retention, reframes what peak fitness actually looks like, and shares why it’s time to put the scale away and trust the work you’ve put in.

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In this episode of Hurdle, Emily sits down with professional ASICS runner Emma Grace Hurley, fresh off her record-breaking performance as the top American woman at the Chicago Marathon. Hurley shattered the American women’s marathon debut record with a stunning 2:20:47 finish.

Emma Grace shares the nontraditional trajectory of her running journey—from throwing discus and playing volleyball in middle school to navigating uncertainty as a pro athlete and relocating to Indianapolis to train under coach Andrew Begley. She reflects on the standout mindset that carried her through 26.2 miles with a genuine smile, how she embraces the power of resting and getting "unfit" between training blocks, the importance of running for a team, and her big dreams looking ahead toward the Los Angeles 2028 Olympic Trials.

IN THIS EPISODE

• From Multi-Sport Athlete to Distance Runner: How Emma Grace transitioned from field events, sprints, and volleyball to catching the distance running bug late in middle school and high school.

• The Record-Breaking Marathon Debut: Breaking down her 2:20:47 debut at the Chicago Marathon, setting a goal to finish in the top 10, and why she smiled through the first half of the race.

• Navigating Career Uncertainty: The anxiety and life lessons learned when her coaches moved, leading to her transition to Indianapolis and finding stability on and off the roads.

• The Art of Intentional Recovery: Why resting, having quiet days between high-intensity workouts, and allowing herself to get "unfit" between blocks makes her stronger in the long run.

• Advice from Distance Legends: Lessons taken from conversations with legends Joan Benoit Samuelson and Deena Kastor about finding your own path, training independently, and prioritizing rest.

• Roads Over Track & Future Dreams: Why road racing suits her mindset better than track events, the power of running for a team, and looking toward LA 2028.

QUOTABLE MOMENTS

• "God has had a plan since the beginning and everything has worked out ahead of me like exactly the way it's supposed to."

• "Where my brain feels the most quiet is when I'm on a run... it's almost like the most restful time, at least mentally." 

• "I've never had so much fun. I feel like I smiled the whole first half, which is just kind of crazy." 

• "I'm not afraid to hurt, and I think that's a good life skill, too... it's a really applicable skill to be able to just hang in there and grind." 

• "What's 30 minutes of hurting in the grand scheme of things? It's not that bad... it is all temporary and it goes by, and then you're fine."

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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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There is never going to be enough time for everything—so how do we actually make time for what matters most?

In this week’s 5-Minute Friday, Emily checks in ahead of a whirlwind weekend in Los Angeles for Nike’s After Dark half-marathon. She unpacks a recent conversation about capacity, boundaries, and what it really means to prioritize your life when your schedule is packed to the brim. The truth? Staying aligned with your values often means drawing firm boundaries, getting comfortable with saying no, and accepting that the people who genuinely love you will respect your limits. 

Plus, Emily answers an inspiring listener update from Stephanie, who turned a heartbreaking marathon miss into a massive 12-minute PR and her first sub-4 finish by leaning into the unglamorous basics: consistent stretching, smart fueling, and refusing to give up when things didn't go as planned.

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Nike Pacific Head Run Coach, competitive trail runner, and Femmi co-founder Lydia O’Donnell sits down to talk about unlearning toxic fitness norms and rebuilding a sustainable, empowering relationship with movement. Lydia opens up about navigating disordered eating, losing her menstrual cycle during her elite road racing career, and the life-changing pivot to cycle-based training sparked by Dr. Stacy Sims’ ROAR.

She also takes us behind the scenes of founding Femmi in a male-dominated tech landscape, navigating capital raising, weathering layoffs, and coping with the grief of losing her father while managing a startup. Plus, Lydia breaks down the biggest misconceptions around training through your period and shares the mindset shifts required to run for longevity rather than comparison.

IN THIS EPISODE

• Trail Running as a Reset: How shifting from 20 years of competitive road and track racing to technical trail distances (from 21K up to 50K) helped Lydia rediscover pure playfulness and stripped away external pacing pressures.

• The Toll of Disordered Eating & RED-S: Confronting the damaging myth that "smaller equals faster," surviving restrictive habits, and the hospital wake-up call that forced Lydia to prioritize hormone health over aesthetics.

• Cycle-Based Physiology: The turning point of learning female physiology through Dr. Stacy Sims’ research, why cycle tracking is a competitive advantage, and why your period is actually a high-performance window.

• Building Femmi in Tech: The grit required to scale an app designed specifically for women when less than 2% of VC funding goes to female founders, alongside the painful realities of team restructuring.

• Movement Through Grief: How running served as a daily sanctuary and emotional release while caring for her father during his battle with brain cancer.

• Sustainability Over Speed: The danger of chasing arbitrary metrics on apps like Strava and the essential questions every runner should be asking instead: How do I stay consistent, and how do I become a sustainable athlete?

QUOTABLE MOMENTS

"The thing that's going to make you a faster athlete is consistency in your training. And to get consistency in your training, you need to fuel properly, sleep properly, and do all the good things."

"Running doesn't guarantee you anything; it doesn't owe you anything. All you can focus on is yourself, your strengths, and your superpowers."

"We grew up speaking so negatively about our periods... but changing that conversation to 'I’m healthy, my risk of injury is lower, things are clicking' turns it into a celebration. Let’s go train hard."

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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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It is sweater weather in New York, and life has a way of reminding us that we never truly know what the people around us are carrying. In this week’s 5-MINUTE FRIDAY, I open up about navigating heavy personal news, holding space for loved ones, and finding grounding in the small, daily gratitudes—from a quiet autumn sunrise to choosing how we show up when life throws curveballs.

Plus, with marathon season in the air, I weigh in on the buzz around race-day traditions and tackle a listener question from Easton on two of the trickiest race-day logistics: 

Prompt of the Week: What is one thing you can do for yourself right now, within the next hour? Put on your own oxygen mask first. 

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