Elite Heptathlete Chari Hawkins In Workout Gear Explains Hurdle Heights

Track and field athlete Chari Hawkins is giving fans a look at what typical competition for a female athlete looks like. Hawkins, 32, shared a video of herself wearing black shorts and a green shirt, comparing the heights of all the different hurdles. “All the heights of the professional hurdle races ✨ it kind of makes you realize what superheroes the men hurdlers really are, doesn’t it??? Happy Monday! Today at practice we have hurdles, so I thought I’d show you what we are working with! ❤️❤️,” she captioned the post. Here’s what Hawkins’ training looks like.

1. At-Home Workouts

Hawkins continued training even when the 2020 Olympics were pushed back a year. “I've been doing my very best to just get a sweat in at home, go on a run and then come home and do dumbbells and a Bosu ball—just trying to get in as much as I possibly can and keep trying to take it as like, 'Hey, this is like an off-week where you're just doing the little things, you're not doing anything crazy, but you're not going to lose it.’ I think the most important thing was trying to keep your mind sane,” she told Sports Business Journal. “And I think that, honestly, I probably did a better job keeping my body sane than my mind during the uncertainty.”

2. 80/20 Rule For Diet

Hawkins says nutrition is something she had to learn. “The biggest thing that my coach has always talked to me about is the 80/20 rule,” she told PROMiXX. “80% of the time making sure I’m having balanced food and the right nutrition to recover: the right amount of protein, the right amount of fats, the right amount of everything I might need. And then 20% of the time allowing yourself to live a life. At the end of the day, when we do 100% of everything, that’s how we start getting mixed up in “this is who I am and if I don’t do well I’m not good”. Keeping perspective is really important. That 80 is keeping us healthy, that 20 is keeping us sane.”

3. Visualization Techniques

Hawkins uses visualization techniques to deal with anxiety. “Before practice, I was getting a sports massage. They are brutal. I decided if I could take that pain I could take the pain of my workout the next day,” she told Upworthy. “I started visualizing my race model for the next day, my pace, I was working with the pain that I was feeling. I was able to get through it a lot better. I wasn't as squirmy. The next day, it was my most successful workout ever. It was almost as if I had already experienced it. When I started feeling pain or anxiety in my workout, I pushed past it in my head.”

4. Pushing Through Doubt

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Hawkins almost gave up competing but was determined not to give up. “I decided I'm going to work and not have one day where I don't work as hard as I possibly can,” she told Upworthy. “I'm not going to go without fighting as hard as I possibly can. That's exactly what I did. Got enough sleep, put the right kinds of food in my body. I was working on getting faster, stronger, but also on my physical recovery. Just making strides in so many areas. It took me from 25th in the nation to 3rd. I honestly truly believe that it's because I made a promise to myself to give everything I could.”

5. Girls on the Run

Hawkins loves mentoring young runners through Girls on the Run. “It's been such an incredible experience. Every single day they got a little better,” she told Upworthy. “The day I spoke to them, the subject was joy and all the things that bring them joy. Every time they ran a lap they got a bracelet. They wrote something on a board that brought them joy. What an incredible practice. Running isn't a punishment. At the same time, they don't have to be average. Running can kind of help you become your own empowered self. They don't need to fit any mold.”

Keely Hodgkinson, a rising star in track and field, has made waves on the global stage. After winning silver in the 2021 Olympics, she clinched gold in the 800 meter at this year's Olympics, solidifying her status as a top athlete. Before her triumphant performance, Hodgkinson graced the pages of ELLE UK, sharing stunning photos from the shoot on Instagram with the caption, "This was so fun." Curious about how she maintains her peak physical condition? Read on to discover five ways Keely Hodgkinson stays in shape and see the photos that prove her methods work.

1. She Does A Split 800 Meter

Hodgkinson shared her training secrets with Runner’s World. She says that she splits the 800 meter up. “There's a session I do, which is usually the last one I’ll run before a championships. It’s a split 800m, so a 400m, 30 seconds’ rest, then another 400m. The outcome is very accurate in terms of telling you what you’re capable of. When I was at the Tokyo Olympics, I did that session beforehand and I split a 1:55.3, then ended up running 1:55.8. So it’s a really honest reflection of where you’re at.”

2. She Trains 7 Days A Week

Hodgkinson trains 7 days a week. She shared her routine with Runner’s World. “So, it’s cross training on Mondays. On Tuesdays, I’ll do a session on the cross trainer and then I’ll do a track session. Wednesdays involve a 30-minute run and 40 minutes on the cross trainer, plus some gym work. Thursdays are similar to Tuesdays, but with maybe more of a tempo-type session. I always have Fridays off, then Saturdays in the winter will be a longer session and in the summer a track session. Sundays in the winter will be hills, and in the summer I’ll do a 15-minute run.”

3. She Eats A Pre-Race Breakfast

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Hodgkinson shared her favorite pre-race breakfast with Runner’s World. “It’s probably one of those questions where nearly every athlete has the same answer, but I’d say porridge – and I always have a cup of tea. Then white toast. I’m usually the athlete who doesn’t have the snacks, although there will often be some granola lying around somewhere.”

4. She Enjoys Eating Healthy

Hodgkinson revealed to Runner’s World that she actually enjoys eating healthy. “I eat pretty well. I’m not really a person who craves takeaways or things like that, because they just don’t make me feel very good. My friends will say, ‘Let’s get a Chinese,’ but I’d rather just eat a chocolate bar, to be honest – that’s my thing. So I eat pretty well, not so much because I have to, but more because I like to. I eat a lot of fruit and vegetables and good carbohydrates, but there will always be a chocolate bar, too. I think I need the calories, to be honest.”

5. She Isn’t Bothered By What Others Think

Hodgkinson isn’t bothered by what others think of her. She told ELLE UK, “You can’t get overly bothered about what everyone else is doing. I think that’s good [to remember] in every aspect of life, whether it’s how you look or what job you have – if you’re just comparing, you’re going to be miserable.”

Amalie Iuel is a professional hurdler who has made her mark in athletics. In 2019, she claimed first place in both the 400-meter hurdles and the 4x400 relay at the European Athletics Team Championships and went on to compete in the 2020 Olympics in Tokyo. Recently, Iuel gave her followers a glimpse into her rigorous training routine via Instagram. The video features her running, performing box jumps, and doing leg-strengthening exercises. “Lately at practice,” she captioned the post. From her intense workouts to her love of cooking, here’s how Iuel stays in peak condition.

1. She Runs On The Treadmill

Iuel is seen on the treadmill in her Instagram video. Healthy Talbot states that using a treadmill has a lot of benefits. “Treadmill working is an aerobic/ cardio exercise. Studies demonstrate that aerobic exercise can minimize the risk of heart diseases. Moreover, they can strengthen your heart muscles. This helps to lower blood pressure and allows the heart to pump blood more efficiently. Most doctors recommend aerobic exercise to people suffering from cardiovascular diseases. Cardiovascular exercises control cholesterol levels in the blood, preventing artery blockage. They increase high-density lipoprotein and reduce low-density lipoprotein in the blood.”

2. She Does Box Jumps

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Iuel is seen doing box jumps in her Instagram video. Box jumps are a plyometric exercise, and they have a lot of benefits. ACE Fitness states, “Box jumps strengthen your leg muscles and enhance coordination and the ability to generate power, making them a terrific plyometric exercise for seniors who need to maintain their strength and stability as they get older.”

3. She Cooks

Iuel makes sure to eat a healthy diet. One way she does so is by cooking. Iuel shares a lot of posts on Instagram of herself cooking. In this post, she is seen making homemade pasta. Iuel captioned the post, “Eat pasta, run fastah.” Harvard Health states that hiking has a lot of benefits. “We already know that the more people cook at home, the healthier their diet, the fewer calories they consume, and the less likely they are to be obese or develop type 2 diabetes. A growing body of scientific evidence supports teaching patients how to cook meals at home as an effective medical intervention for improving diet quality, weight loss, and diabetes prevention.”

4. She Hikes

Iuel spends a lot of time outside. One thing she likes to do is going for hikes. She shared these photos and a video on Instagram of herself hiking by the beach in Norway. Iuel also shared this photo of herself and her dog on a mountain hike. Harvard Health states that hiking has a lot of benefits. “Like brisk walking, hiking is a good way to improve your cardiovascular fitness, particularly if your route includes some hills, which will force your heart to work harder. Taking a hike on the slightly uneven surface of a trail also provides a natural way to engage the core muscles in your torso and to hone your balance skills.”

5. She Swims

Another outdoor workout that Iuel likes to do is swim. She shared this video of herself going for a dip in a lake on Instagram. Swimming has a lot of health benefits. The Cleveland Clinic says, “Swimming isn’t just good exercise, it’s great exercise. That’s thanks to the water itself, which offers buoyancy and resistance that makes it easier on your whole body than other forms of exercise.”

Jourdan Delacruz is a powerhouse in professional weightlifting, boasting an impressive career filled with accolades. She secured a bronze medal in the 2023 IWF Championships and has earned multiple golds and silvers at the Pan American Championships. A two-time Olympian (2020 and 2024), Delacruz continues to inspire with her dedication to the sport. In October, she took a much-deserved break to explore the great outdoors, sharing highlights of her trip to Colorado on Instagram. The post featured breathtaking moments of hiking, camping, and sliding down sand dunes alongside her partner. While weightlifting remains her passion, Delacruz embraces a well-rounded lifestyle that includes exploring new fitness activities and prioritizing her mental well-being.

1. She Hikes

As you can see from her Instagram post, Delacruz likes to hike to stay fit. Harvard Health states that hiking has a lot of health benefits. “Like brisk walking, hiking is a good way to improve your cardiovascular fitness, particularly if your route includes some hills, which will force your heart to work harder. Taking a hike on the slightly uneven surface of a trail also provides a natural way to engage the core muscles in your torso and to hone your balance skills.”

2. She Runs

Delacruz likes to run to keep herself in shape. She opened up about what got her into it in the caption of this Instagram video. “I want to be transparent about my experience in professional sports. There are some really high highs and low lows. Post Olympics depression dump is REAL. Recently, I discovered I like to run. At least for now, moving my body in different ways brings me joy. I’ve been a strength-based athlete for 10 years and the last time I ran a mile was in 7th grade! I’m proud of myself for trying new things and learning different ways to enjoy moving my body. Distance running is hard for this mostly type 2 muscle fiber twitching athlete 🥲 BUT I’m up for the challenge as long as it’s bringing me joy.”

3. She Has Support

Delacruz is lucky to have a lot of supportive people in her life. She thanked them in the caption of this Instagram post. “I’m not even sure how to fully express my gratitude to everyone who supported, encouraged, challenged, and believed in me. But here’s an appreciation post anyways 🫶🏽What most people see is only me and the barbell. What only a few people see is everything leading up to that moment. It’s every coach that invested in me. It’s every competitor who pushed me. It’s every teammate that I leaned on. It’s the mentors who guided me. It’s the performance & medical team who kept me going. It’s the sponsors who financially supported me. It’s the fans who cheered me on. It’s the community that molded me. It’s the support of a life long partner. To those who have been a part of my journey in any capacity, thank you. Idk what’s next, but for now…I’m repairing the grout in my shower and I ran a mile this morning 🙃”

4. She Works With A Psychologist

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Delacruz shared how she handles her mental health when competing with Velaasa. “I have the privilege of getting to work with USAW’s sports psychologist, who has helped me navigate through the physical and mental pressures of sports since 2019. Additionally, I learned that a lot of the pressure an athlete may feel comes from others. I learned to focus on what I want out of this sport, and that, alone, has reduced the impact of physical and mental pressures.”

5. She Lifts Weights

Weightlifting is the main way Delacruz stays fit. She talked about what she loves about the sport with Velaasa. “Weightlifting has a lot to offer young athletes. For me, I became more confident in who I was as a person through this sport. I learned that I love the feeling of being strong. I learned that the best type of community is the type that supports you through everything. Lastly, I’ve made lifelong relationships because of this sport, and for that, I am forever grateful for weightlifting.”

Yuliia Levchenko, a Ukrainian high jump star, has been a force in track and field since her teenage years, with notable wins like her gold at the 2014 Youth Olympic Games. Recently, she gave fans a glimpse into her fitness routine by sharing a video of a hurdle drill on Instagram. From hitting the padel court to eating a balanced diet, Levchenko maintains her athletic edge. In an interview with Oh Lala Magazine, she emphasized the importance of healthy eating, hard training, and personal growth. Her active lifestyle also includes hiking and weight training, with squats being one of her go-to exercises for building strength and endurance.

1. She Plays Padel

In this Instagram video, Levchenko is seen hitting the padel course. The sport has a lot of health benefits. LTA states, “It’s a full-body workout that keeps you moving from beginning to end – helping to improve your endurance, cardiovascular health and prevent health risk factors in the future. It involves plenty of running, movement from side-to-side and quick changes of direction and will help you build your speed and strength. Like tennis, while improving your overall aerobic fitness so you can run for longer, padel also helps you build muscle with short and explosive movements to benefit your anaerobic fitness.”

2. She Eats Healthy

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Levchenko makes sure to eat healthy. She talked about this in an interview with Oh Lala Magazine. “Sportsmen need to have a good diet and it is important to keep the balance. It is all about the different types of food that you have to eat – sometimes you even have to eat chocolates because we burn a lot of calories in our profession and we need to keep that balance too. Fitness isn’t a professional sport; fitness is a special diet and training. I believe it is a hobby but, for professional sportsmen, it’s your life. It isn’t as difficult for me because I just need to know what calorie intake is normal for me so I can keep my portions balanced. I know my normal weight and I try to stay within the same range.”

3. She Wants To Improve

Levchenko talked about her desires to improve in her Oh Lala Magazine interview. “I want to continue my work and keep getting better. I want to train hard and achieve even more goals. My friends and family only support me, they help me stay humble and I feel like I haven’t had any success. For our parents, I feel like we’re always the best, irrespective of how high I jump, they’re always telling me they’re proud of me. Support is a big part of sports!”

4. She Hikes

Levchenko loves to go for hikes to stay in shape. She shared this set of photos of herself on a hike in the desert on Instagram. The Cleveland Clinic states that hiking has a lot of benefits, including helping people with their sleep. “If you struggle to get a good night’s sleep, then a hike might be beneficial. Exposure to vitamin D can help control your wake-sleep cycle. And being outside and exercising will also raise your body’s temperature, so when your internal temperature goes back down, it can lull you into sleep.”

5. She Does Squats

Levchenko shared this video on Instagram of herself doing squats with a barbell. Piedmont states that this exercise has a lot of benefits. “Whether you’re hoping to tone your muscles, strengthen your core or just improve overall health, squats are one of the best exercises you can do…Squats are a compound, multi-joint movement, which means they exercise several muscle groups. When you perform a squat, you work your calves, quads, hamstrings, glutes, core and part of your back.”