On this week's episode of Hurdle, Emily sits down with professional runner Sara Hall. Sara is an athlete whose longevity, incredible range, and commitment to the sport are truly inspiring. She's also the only American athlete in history to win USATF National Titles in both the mile and the marathon.

Recorded in New York City on the weekend of the TCS New York City Marathon, this conversation highlights the depth of her incredible career. In it, Sara opens about her journey, the perseverance required for success, and the mental fortitude it takes to navigate the inevitable challenges—whether that’s a tough injury cycle, the complexities of competition, or even online critics.

IN THIS EPISODE

• The Power of Perseverance: We dive into the grit required for a long and successful professional running career.

• Love Over Fear: Sara opens up about the decision to adopt four children from Ethiopia and how that was rooted in choosing love over fear. The adoption included four girls, ages 5 to 15, all at once.

• The Emotional Tax of Sport: Sara discusses how to navigate the mental fortitude required to deal with challenges like injury cycles, competition complexities, and online criticism.

• Doping & Disappointment: Sara shares how she copes with the deep emotional tax of competing against athletes who were later disqualified for doping.

• Learning from Failure: She reveals how her biggest failure—coming in last at a US Championships—was actually a profound turning point in her life, helping her understand God's unconditional love.

• The Meaning of the Grind: Sara talks about what the "grind" means to her specifically at this chapter in her life, and her upcoming book, For the Love of the Grind.

• Rebounding: Sara shares her advice for moving on from big disappointments, including "slamming a bunch of coffee" and setting a new goal.

QUOTABLE MOMENTS

On Resilience and Perseverance

• "I want to be good period, not just good for my age."
• "What you speak over yourself is powerful."

On Motherhood and Family

• "We just chose love over fear... it was just like closing your eyes and jumping off a cliff and just choosing faith."

• "The word 'Berchi' [Amharic for 'Be Strong']... I was like, I want them to be like keep their Ethiopian toughness."

• "When you're happier, you run better."

On Identity and Self-Worth

• "You have to really have a love for the process, and an excitement to just continue to believe in what you're doing that holds you through all of it."

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Talking about the importance of prioritizing yourself in order to handle when things get crazy, whether that's in a busy work season or the holiday craze. Also, answering a listener question on the protein craze and how much you really need, and the dangers of the protein craze.

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Welcome Kate Martin to Hurdle! This week on the show, the WNBA player for the Golden State Valkyries and Unrivaled competitor takes us on a deep dive into what it takes to thrive in the professional game, sharing how she's constantly evolving both on and off the court. Kate opens up about the major adjustments she’s made since leaving college—not just to the rigorous WNBA schedule, but to her own mindset. She discusses the chaotic travel and the importance of finding those small windows to optimize her body, sharing the hydration and mobility hacks that are her non-negotiable recovery tools.

Martin gets honest about her struggles with negative self-talk and how the identity of being the "glue" teammate actually helps her play better. Plus, Kate talks about the mental and physical comeback from a devastating ACL tear, explaining why that difficult experience taught her how to be a cheerleader first—a skill that has shaped her entire career.

IN THIS EPISODE

• The Post-College Grind: How she manages the WNBA travel schedule by prioritizing mobility work and drip-drop hydration (electrolyte packets) on every flight to combat dehydration and stay ready for immediate workouts.
• The Power of NIL: Her personal experience navigating the NIL landscape in college, and the hilarious story of how she was completely blindsided by her own draft pick while expecting to be fully focused on supporting Caitlin Clark.
• The Best Version of an Athlete: Why she is focused on becoming a more well-rounded player by working on attacking the rim and being consistent when shooting under fatigue.
• Adversity as Fuel: Why she views her major ACL injury in college as the "best thing that ever happened to me" because it taught her empathy and the importance of showing up as a great teammate.
• Personal Identity: Why being labeled an "underdog" doesn't bother her, and why she is okay with the balance of being a great athlete and a great person who prioritizes her family.
• Simple Wellness: Her simple, non-negotiable wellness routine, which includes chicken, rice, and cold tubs for physical and mental reset.

QUOTABLE MOMENTS

On self-talk:
"I would definitely say that [negative self-talk] is still a work in progress for sure. I would sit here and tell every single one of my teammates, 'Don't be so hard on yourself, negative self-talk is terrible, it benefits nothing.'"

On what she sees in the mirror:
"I want people to see a good person who cares about her teammates and who is a lot more than just a basketball player."

On coming back from injury:
"If you have a bad day, that's okay, too. Because you're going to have bad days... and you're going to eventually start trending upwards if you continue to do the right things."

On coming back after a loss:
“You cannot linger in the past, you really just got to keep pushing and looking forward. You have to have that goldfish mentality."

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Talking through the latest changes to Hurdle, what will be different on the listener side, and why this new chapter is just so meaningful to me. On not giving up, perseverance, and the power of progress (even when it's not at the pace you'd hope). Also, answering a listener question about how to know when you need to buy new sneakers!

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Today’s episode's incredibly special. Not only is it the Season 20 premiere of Hurdle, but we're bringing you my conversation with the American Record Holder and Olympic Champion in the 100-meter hurdles, Masai Russell.

Fresh off her win at Athlos in New York City, Russell joins us to peel back the curtain on the mindset that allowed her to make the U.S. Olympic team, emerge victorious on the world stage, and break records in the process. This conversation was filmed live at Nike’s New York headquarters in front of an incredible audience, many of whom were gearing up for the New York City Marathon. It’s a motivational pre-game for any big moment, whether we’re talking about sport—or beyond.

In the episode, Masai is incredibly candid about the struggles she faced in her first professional year, the adversity she had to overcome, and the mental shift she made to change her entire career trajectory. She also shares why, in her mind, she never fails, and how that perspective helps her turn every setback into a blessing.

I've also got a big announcement: Today, Hurdle joins iHeart Women's Sports Network! A massive milestone years in the making, thanks so much for being a part of this community and following along for the ride. 

IN THIS EPISODE

• The competitive fire Masai developed by growing up with older brothers.
• Why Masai made the surprising choice to follow her coach and transfer to the University of Kentucky.
• The essential self-belief required to succeed at an elite level.
• Her mindset in the starting blocks for the 100m hurdles.
• Why showing up for yourself, even on bad days, is crucial to building success.
• The adversity and mental challenges she faced during her first professional year.
• The daily journaling and self-talk practices that shape her mindset.
• Why her tough finish (4th place) at the World Championships was ultimately the best thing for her.
• Her advice for dealing with the pressure and expectations of social media fame.
• Her big goals: from buying a house at 24 to breaking the World Record and winning in Los Angeles in 2028.

QUOTABLE MOMENTS

On the power of belief:
"I just told myself when I got out there on the line, whatever's going to happen is going to happen, and I think once I kind of let the my ego go and let what I thought I should be or what the expectations of what people put on to me, once I let all that go out the door, I just felt free."

On why she never fails:
"I'll never fail because it's always a lesson to turn me into what the world will see. And that's always my mindset."

On her mindset in the starting blocks:
"There's nothing more that's going to change or the outcome isn't going to change. Literally just show up and be, and whatever that outcome is going to be, that's just what it is, and you have to be okay with it."

On her mental tools:
"It's literally just about like what I feel in that moment at that time, at that day. It could be like, 'Go out there, kill it, lock in, zone out, be you!' ... or it could be just like whatever is literally on my heart and mind."

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You don't need to have it all figured out. You do, have to be willing to start, however. Talking about the perks of flexibility in today's episode, and answering a listener question about how to handle a major disappointment.

As a note: This is the last episode in season 19! Stay tuned, the show will be back November 11 in a ~big~ way.

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When Kate Veronneau started cycling, she was at a low point. Having to stop playing basketball because of one-too-many injuries, she never anticipated that this rolling coping mechanism would change the trajectory of her life. Now working as Zwift's Director of Women's Strategy, she's embracing the pivot to the fullest.

In this week's episode, she talks about the power of alignment and following her passions, what it was like to build community during a global pandemic, and how she feels about the company stepping in as the title sponsor of Tour de France Femmes avec Zwift. Plus: What she's learned along the way, how she anticipates the sport to grow in the future, and how it feels to be a vocal leader (especially on the days she's not feeling so shiny).

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If you aren't willing to vocalize what it is that you want, then you don't ~get~ to get it. Talking about that mindset, and what happened for me once I spoke my goals into existence. Plus: Answering a listener question about training through menopause. If you're interested in more of that content, check out my friend Liz Plosser's Substack, Best Case Scenario.

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I didn’t hit my A, B, or C goals for Sunday’s Chicago Marathon—and I may just be better for it. I was on pace for A (3:25!) until around mile 18, and then the heat hit me like a ton of bricks. I kept pushing forward thinking of so much of the advice and takeaways that elites have offered me over the years (pain is a privilege, your mind is stronger than you realize, break it up into little doubles, and so on).
Talking through the race in this week's episode. Detailing the tears, the smiles, and the good times along the course, plus: How I feel now that I've had some time to process.

I know this now: I didn’t need to hit my goals on Sunday to consider this a win. (Also, it’s just not that serious.) I can say without hesitation that the pivot is a privilege. There’s so much damn power in it, too. I went for my moonshot goal, and that’s the whole point, right? To be brave and gutsy and tenacious because we get to.

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Well, we're finally here. After 16 weeks of training, I'm ready to run marathon No. I've-lost-count. I'm feeling excited. Nervous. Ready. Proud. Talking about the manifestation work I'm doing going into Sunday to take on my next big goal, and answering a listener question about gift giving for runners.

SOCIAL

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ASK ME A QUESTION: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email [email protected], to ask me a question.

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