Gold Medalist Femke Bol In Workout Gear Says “Thank You For the Support”

Dutch runner Femke Bol is celebrating after winning gold in the mixed 4x400m relay. Bol, 24, shared a picture of herself wearing black shorts and an orange shirt, walking on the track. “Time to get to the start line of my second Olympic Games ✨I cannot wait to enjoy and feel the wonderful atmosphere while giving it my all on the track ❤️‍🔥This will be my schedule:

03/08 20.55 4x400 mixed FINAL

04/08 12.35 400 hurdles heats

06/08 20.07 400 hurdles semis

08/08 21.25 400 hurdles FINAL

09/08 10.40 4x400 women heats

10/08 21.14 4x400 women FINAL

Thank you for all the support, the journey to the games showed me once again how amazing the team around me is and I’m forever grateful for them 🥰,” she captioned the post. Here’s what the athlete’s training and fitness regimen looks like.

1. Hard Work

Bol works hard for her record-breaking speed. “I think that speed is not the most natural thing to me,” she told RunBlogRun. “I work hard to get more speed. But with the fatigue and the lactic, I keep thinking, what is the right pace? I think that is where my talent is. Also, in a 400 flat, what the pace should feel like. I love to go through the lactic and go deeper and go faster. Or in training, when I am full of lactic, can I do one more – when we have a lot of reps in a session. I think that is it, and I need to continue to be able to think and plan because you need a good plan.”

2. Inspired By Sydney McLaughlin-Levrone

Bol is a huge fan of fellow competitor Sydney McLaughlin-Levrone. “It's inspirational and motivational how McLaughlin-Levrone's racing and seeing how she's raising the bar,” she told Longview News-Journal. “In all honesty a couple of years ago if you'd told me people would be running 400m hurdles in 51sec, I wouldn't have believed it, and now I'm one of them doing it. The moment you see someone doing it... there's is something in your head that thinks 'maybe I can also do it'. For sure it's something that pushes me to become better and dream better on the 400m hurdles.”

3. Training Camp

Bol trains with a large team in The Netherlands. “I train at Papendal, the National Dutch Sports Center,” she told RunBlogRun. “There is a big group, I think fourteen 400m runners. And also Ajla Del Ponte from Switzerland. So it’s a pretty nice group to be in. We train hard, a lot of tough training – some do more endurance, others more speed. It’s a big group, but training is adapted to the person. I think it’s a nice atmosphere that we train in. In the end, we’re all sore and tired, but we keep having fun. We work together and push each other on. It’s a great place to be and one of the best places in which to become one of the best athletes.”

4. Clearing Her Head

Bol has loved running since she was a young girl. “It was always a way to clear your mind and just have fun and not think too much about other things,” she told Athletics Weekly. “That’s still what I like so much about it. I have sessions I like more and I like less but I enjoy every session and mostly the lactic ones because then it really clears your mind and the only thing you can think about is the pain and how you are going to recover. I just love how you really can mentally challenge yourself so much in the sport and just let go of everything a bit by running.”

5. Loving the Journey

Bol is proud of her accomplishments. “I sometimes ask how I have achieved these things, but I do work hard for it and do so many things for it,” she told RunBlogRun. “It’s not like I click my fingers, and I get it. But still, there are a lot of other athletes who train just as hard and are not achieving these things. I do ask how I have achieved this, and I think it’s amazing. I am enjoying it a lot, which helps.”

Athlete Angelica Moser is in track and field as a Swiss pole vaulter and an Olympian. “End of the season, time to look back! 📸Together with Angelica Moser, we take a look at the European Championships in Rome, which the gold medalist documented from her point of view. 🥇,” she reposted on Instagram from @ubsathletics (translated to english). Here’s how Angelica stays focused on her health and wellness.

1. She hikes

She enjoys hiking, swimming in the lake, and spending time outdoors breathing in some fresh air and getting exercise. “Went hiking, took a dip in the lake & made some new buddies today 🏔️❄️☃️#fall #engiadina #autumn #hikingseason,” she said on Instagram (translated to english).

2. She’s positive

She has a positive attitude and mindset. “Last dance of the season tomorrow in Genève! 💃🏼😊We‘ll jump at 18h in front of the jet d‘eau, so let‘s go have some competition fun for the last time of this amazing season! 🤩,” she said on Instagram (translated to english).

3. She has support

She’s incredibly thankful for the amazing team of people that surround her and keeps her motivated. “It takes a village!! More than thankful for all the people by my side, supporting me daily, I couldn‘t have done any of it without them! ❤️,” she said on Instagram (translated to english).

4. She trains her body

She trains her body and builds strength, working towards her goals and staying committed. “A good block of training in the books ✅ Soon back to competitions 😍,” she said on Instagram (translated to english). “Your body fat percentage will increase over time if you don't do anything to replace the lean muscle you lose over time. Strength training can help you preserve and enhance your muscle mass at any age,” according to the Mayo Clinic.

5. She’s proud

She gazed down memory lane and took a moment to be proud of how far she’s come. “This little girl would be so proud of where we are now! 🤩 Thanks @ubsschweiz for supporting us swiss athletes from a young age @ubskidscup up to the biggest World stage!! 🙏🏻,” she said on Instagram (translated to english).

Olympian Lieke Klaver is a Dutch track and field sprinting athlete. On a series of photos captioned “@athlos my baby. Season 2024 is a WRAP !! Outfit @stellamccartney @adidas @omega @avavav,” on Instagram, Leike shares photos of herself running and mingling with fans. Here’s what she does to stay in such great shape and maintain her fit physique.

1. She lifts weights

During her workout routine, lifting weights and feeling strong is an extremely important part of the process. “The gym makes me happy in a different way 🦸🏼‍♀️🦸🏼‍♀️🦸🏼‍♀️,” she said on a video of her deadlifting on Instagram. “You don't need to spend hours a day lifting weights to benefit from strength training. You can see significant improvement in your strength with just two or three 20- or 30-minute strength training sessions a week,” according to the Mayo Clinic.

2. She has support

She’s grateful for the support she has from her family. “LOOK my dad and brother!!! 😍😍😍😍 World Championships 🧡🧡🥇🥈 Not able to find words to describe the past weeks🎢 So so so proud of my team, my people, my family! One week of rest, then ➡️ We continue the hard work @toomuchsugar400 😍 Anyone is excited with me for the upcoming Olympic season???? 🙋🏼‍♀️,” she said on Instagram.

3. She rests

She takes days off to rest from intense workouts when her body needs a brief break. “Rest days in the garden where I just lay on the grass, watch birds and embrace the messy hair, ugh LOVE it #goodmorning 🦋🪲🌿🌾,” she said on Instagram. “Just like your body needs sleep every night to recover from the day, it also needs occasional rest days to recover from workouts. Taking some downtime between exercise sessions is essential for building strength and preventing injury. Experts recommend taking at least one day off from your daily workout routine each week. Taking a rest day after a particularly long or intense workout can be especially helpful,” according to UCLA Health.

4. She cools down

Preparing your body during warm-ups and cool downs before and after workouts can be an important part of the journey. “Cooling down after the 49 run 🥵,” she said on Instagram. “Cooling down after a workout is as important as warming up. After physical activity, your heart is still beating faster than normal, your body temperature is higher and your blood vessels are widened. This means if you stop too fast, you could feel sick or pass out. A cool-down after physical activity allows a gradual decrease at the end of the episode,” according to heart.org.

5. She deadlifts

She incorporates deadlifting into her workouts, weightlifting to build strength. “OMGGGGGG sharing this moment with you guys because I’m soooooooo proud!!!!!!! 110 kg!!!! 🤝🏼❤️‍🔥 And don’t try to play coach and tell me stuff about technique,” she said on Instagram on a video of her hitting 110 kg.

Danielle Brandon is a very successful CrossFit athlete. She recently competed in a competition, and shared some highlights on Instagram. In them, Brandon is seen lifting weights and bags, running, and spending time with other athletes. She captioned the post, “This past weekend was fun, silly, humbling, competitive, and nothing short of impressive!! 😮‍💨💫🏆I walk away full of gratitude to be surrounded by such greatness…. I mean seriously, to be on a team full of absolute legends and savages took me freakin BACK !!! especially after watching @emily_rolfe19 and @dallinpepper do their thing - that was out of this world 🌎✨🤯”

1. She Pushes Herself

In the caption of her Instagram post, Brandon talked about the importance of pushing herself in competitions. “Even after 6 years of doing this full time you forget there’s levels to this $hit - even at the top. Just because you’re surrounded by the best doesn’t mean you’re one of them. There is and should always be a constant fight to prove you can hang with the best of the best. Because of @wodapalooza we got to show the world so much greatness and I’m glad I got to be a small part to help TEAM NA TO VICTORY 🥳 love you all so so so much and there isn’t a day that goes by that I am not thankful for what I get to do and WHO I get to do it with and next to 🤍”

2. She Runs

Danielle Brandon/Instagram

In her Instagram post, Brandon is seen running on the treadmill. This is very beneficial. According to Healthy Talbot, “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.”

3. She Lifts Weights

Danielle Brandon/Instagram

Brandon is also seen doing strength training exercises in her Instagram post. The Mayo Clinic states that strength training is very beneficial. “Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories. Strength training may enhance your quality of life and improve your ability to do everyday activities.”

4. She Hikes

Brandon likes to hike to stay in shape. She shares a lot of posts on Instagram of herself doing so. Brandon shared these photos of herself on a mountain, captioning them, “You just gotta keep livin man.” She also included a hiking photo and video in this Instagram post. Brandon captioned it, “Is it quite witerally all for the homies… & pups.”

5. She Uses A Fitness Bike

Brandon shared this video of herself working out on Instagram. In it, she is seen using a fitness bike. Brandon captioned the post, “One foot in front of the other.” Using a fitness bike has a lot of benefits. Penn State PRO Wellness reports, “Depending on the intensity of your workout and your body weight, you can burn more than 600 calories an hour with a stationary bike workout. This makes indoor cycling an excellent workout option for burning calories quickly.”

Track and field star Parker Valby got through the Olympic trials and is thrilled to be heading to Paris to compete in the women’s 10,000 meters race. Valby, 21, shared pictures of the experience, including one of her wearing shorts and a blue Nike cropped jacket, blowing a kiss. “Can’t spell Paris without Parker🤌🏼🕺🏼💅🏼 (ok maybe you can without the k e r). Anyhoots it’s officially official I’m an Olympian😮 this past week has been quiteee a journey full of some of my highest highs and lowest lows.” Here’s how Valby trains and lives her best life.

1. Running 25-40 Miles a Week

Valby runs between 25-40 miles a week, depending on her training schedule. “It’s not like I’m jogging on those days [that I’m running] or that I’m cross training easily,” she told Citius. “I think people underestimate what I’m doing. When I cross-train, there are puddles of sweat on the floor...Workout days are quality miles. That’s where all the miles come in–workout days.”

2. Cross-Training All Week

Shutterstock

Valby does cross-training twice on Wednesdays and takes one day a week off for active recovery. “I’ll do a cross-train double on Monday,” she told Citius. “Tuesday is typically a track workout or a grass workout depending on whatever we have coming up. So that’ll be running on the ground that day. Thursday, some weeks we have workouts, some weeks we don’t depending on if we’re working out on Saturday. And then Friday will be a cross-train double. Sunday is cross-training.”

3. She’s a Graduate

Valby just graduated from the University of Florida, which is perfect timing for the Olympics. “Some graduate with honors, I’m honored to graduate 💅🏼 (all jokes guys I actually did graduate with honors). Thank you @uflorida and @gatorstf for the best 4 years 🥲 *swipe to see my mood abt leaving #gogators5ever 🤍,” she captioned an Instagram post.

4. Recovering From Injury

Valby knows what it’s like to recover from injury after fracturing her foot. The athlete was forced to try different methods of working out while her foot healed. “I learned how to cross-train for the first time and actually cross-trained really hard for three months while I was on crutches and in a boot, mostly in a pool. You’re still getting the aerobic fitness,” she told Track & Field News. “It’s just a little bit of a shock to the legs when you come back.”

5. Big Dreams

Valby still can’t believe how much her world is changing, and says she never planned on becoming an Olympian. “If you would have asked me two years ago, I wanted to be in business or an orthodontist,” she told Runner’s World. “For a while, I wanted to be a vet. I’ve been all over the place. I never once said I wanted to be an Olympic athlete.”