Track and Field Athlete Queen Harrison in Two-Piece Workout Gear Says "Get on the Track"

Queen Harrison is a track and field superstar who has competed at the highest levels of the sport, specializing in hurdles. An Olympic athlete from the 2008 Games, she also boasts a gold medal from the 2015 Pan American Games and another from the 2019 World Relays. Recently, Harrison shared an inspiring Instagram video of herself back on the track, captioning it, “Nuff said. I’m back on track!” Beyond her achievements, Harrison is celebrated for her dynamic approach to fitness, love of healthy eating, and empowering mindset. Whether it’s mixing up her workouts, embracing her individuality, or finding motivation in the little things, she continues to inspire her followers on and off the track.

1. She Runs

Running is one of the main ways that Harrison stays in shape. She talked about what she loves about it in an interview with SELF. “Whether it’s the release of endorphins on a leisure run, or a competition that I’ve won, I love that I get to put forth my best effort. That feeling of accomplishment has done wonders for my emotional and mental health. I also like the simpler, physical aspects of it. I mean, how else am I going to get hamstrings and glutes like this, other than running my butt off?!”

2. She Loves Salmon

Harrison makes sure to eat healthy, even when she goes out to eat. One thing she likes to eat is salmon. Harrison shared this post on Instagram of herself enjoying a salmon dish at a restaurant in the Maldives. The Mayo Clinic reports that salmon has a lot of health benefits. “Seafood in general, and salmon in particular, is a good choice for protein in the diet. If you can use salmon in place of a higher fat meat, that's even better. Salmon is probably best known for its omega-3 fatty acids. Called EPA and DHA, these fats may support heart health, brain function and healthy joints.”

3. She’s True To Herself

Harrison is all about being true to herself. She talked about this in her SELF interview. “For as long as I can remember, being a female athlete is to be told ‘this is what you're supposed to do to be taken seriously,’ and ‘you can't do this, or you shouldn't do that.’ I’ve discovered who I wanted to be, whether that be feeling free to speak out about social issues, or unafraid to wear red or blue lipstick on the track. Maybe I wear my hair half up, half down, whereas before, it was supposed to be that your hair is pulled back in a ponytail and you're barefaced. Now I can see that I’m a full individual, not just a hurdler, not just a track athlete, but also a woman with all these passions. When I was able to combine all that, and put myself out on the track, even if it’s just blowing a kiss to the fans at the starting line, I realized that being me is the most important thing.”

4. She Does A Variety Of Workouts

Harrison likes to do a lot of different exercises to keep herself in shape. She shared some of her favorites in her SELF interview. “I love to stay active. I do a lot of lifting in the weight room, which helps with my sprinting and hurdling. I love dynamic movement, but I also love to dance, which is a little-known fact about me. I’m a certified Zumba instructor. I love to express myself through dance.”

5. She Motivates Herself

Harrison shared how she stays motivated in her SELF interview. “In a perfect world, it'd be great to motivate myself to keep pushing no matter what, but sometimes I have to understand there will be defeat. Sometimes I won't feel my best, and I need to know how to navigate that. During those times, I try focusing on being the best version of myself. As a runner and hurdler, there are so many different aspects that I can improve: I can get faster on the track, I can get a better start out of the block, I can get over the hurdle faster, I can get stronger. So I just try to focus on something else, versus obsessing over how my hurdling is not going well on any given day. I can either put all my energy towards something negative, or I can say, ‘OK, what I can do is get my ninety-eight ounces of water today.’ Just diverting my mind is helpful.”

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.”

Eilish McColgan is a record-breaking track and field athlete who has competed in four consecutive Summer Olympics, from 2012 to 2024. Known for her endurance and consistency, she holds the European record for the 10-kilometer road race and the European best for 10 miles. Recently, McColgan shared a glimpse into her training routine on Instagram, posting a video of herself running at varying speeds on a treadmill. “Putting my headphones to the ultimate treadmill test.. 🏃🏼‍♀️💨🎧,” she captioned the post. From smart training strategies to her favorite pre-workout meal, here’s how McColgan stays at the top of her game.

1. She Runs

Running is the main way McColgan keeps herself in shape. She shared this video on Instagram of herself on a treadmill. McColgan captioned the post, “Such is life... 🫠Exactly 2️⃣ weeks since my last race! Took to the treadmill for an easy run, with some short tempo efforts to get my legs moving again. 🦵Didn't feel too bad, considering the amount of time we spent walking around Vietnam and Cambodia!”

2. She’s Consistent

McColgan shared her training secrets in an interview with Runner’s World. “Being consistent. In the past, I used to always think I needed to train harder in order to run fast but now I realise that it's more important to train smart. Since reducing my mileage and focussing on the quality in my sessions rather than quantity - I've gone from strength to strength.”

3. She Doesn’t Restrict Herself

McColgan talked about her diet in her Runner’s World interview. “There's nothing that I restrict in my diet - everything is in moderation and if I want something sweet - I'll do so. I'm training so hard, I need to make sure I'm getting in enough calories in order for my body to recover rather than restricting it. With the volume of training that I do throughout the week, it's more important that I eat as much as I possible can and fuel correctly to try and prevent any injuries from breaking down. On race day, I stick to what I normally eat throughout the week - nothing changes.”

4. She Does Lower Body Workouts

McColgan tells Your Healthy Living that she does a lot of lower body workouts in the gym. “I have two hard interval sessions a week on the track and then afterwards I’ll do a session in the gym for an hour. I do things like squats, lunges and glute exercises using Thera Bands. It’s about keeping everything activated without tiring myself too much. I don’t lift a huge amount of weights. The focus is on my core, hips and glutes as those are the areas that are really important for a good, strong, running stride.”

5. She Loves Porridge

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McColgan shared her favorite pre-workout meal with Your Healthy Living. “It’s pretty simple. I eat porridge every single day. I have it with milk, a banana and some berries, and sometimes I’ll add a scoop of protein. That’s the perfect fuel for me. I enjoy eating it and I don’t have any stomach issues afterwards when I go for a run.”

Olympic athlete Queen Harrison Claye doesn’t need fancy filters and photo editing to look her absolute best, judging by some recent social media updates. Claye shared a picture of herself posing in the pool in a blue bikini, showing off her glowing skin and enviable physique. “A Summer in Hotlanta ☀️ 🌊 💙👙☀️ #thesunismyfilter,” she captioned the post. The 34-year-old hurdler and sprinter is passionate about working out, incorporating a variety of different exercises into her regimen and even training as a dance instructor. Here are 5 ways Claye approaches health, wellness, and staying strong.

1. HIIT Workouts

Claye enjoys fast and furious HIIT workouts like the one she shares in this video:

• Jump rope for 30 seconds
• Split jump for 30 seconds
• Rest for 20 seconds
• High-knee jump rope for 30 seconds
• Mountain climber for 30 seconds
• Rest again for 20 seconds
• Jump rope for 30 seconds
• Bodyweight squats for 30 seconds
• Rest for 20 seconds
• Double-bounce jump rope for 30 seconds
• Finish with isometric squats for 30 seconds

2. Certified Dance Instructor

Claye lifts weights and does dance-based workouts on top of her usual running workouts. “I love to stay active. I do a lot of lifting in the weight room, which helps with my sprinting and hurdling. I love dynamic movement, but I also love to dance, which is a little-known fact about me. I’m a certified Zumba instructor. I love to express myself through dance… Whether it’s the release of endorphins on a leisure run, or a competition that I’ve won, I love that I get to put forth my best effort,” she says. “That feeling of accomplishment has done wonders for my emotional and mental health. I also like the simpler, physical aspects of it. I mean, how else am I going to get hamstrings and glutes like this, other than running my butt off?! Really though, I love it for all the things it's brought to my life and to myself. Running introduced me to my husband, and it’s helped me support my family, so there are just so many great things about being a track athlete.”

3. Cardio, Pilates, Yoga

Claye does at-home workouts with her sisters, a habit started during the pandemic lockdowns. “Five days a week, my five sisters and I get on Zoom and we work out together,” she says. “We all have a day—for example, on Monday I’ll lead the workout and we’ll do a high intensity interval type of training. And then on Tuesday, my baby sister leads the workout, so we’ll do Pilates or yoga. And then on Wednesday, maybe a cardio day; and Thursday dance or something like that. What’s been cool is staying connected to family and friends through working out. So that’s what working out looks like to me now.”

4. Protecting Her Skin

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Claye has become diligent about protecting her skin from the sun over the years. “I won’t lie and say that I’ve always used sunscreen,” she admits. “I used to be that person that was like, ‘I’m a Black woman. We really don’t need sunscreen,’ which is a falsity. Sometimes the issue with sunscreens is they’ll leave a white cast on my complexion, but IMAGE Skincare PREVENTION+ Daily Matte Moisturizer Oil-Free SPF 32 works very well. It doubles as a moisturizer and sunscreen, so I’m not piling more stuff on my face when I have to work out and sweat. It’s a two-for-one!”

5. Positive Attitude

Claye tries to focus on the positive when it comes to competing and not always winning. “In a perfect world, it'd be great to motivate myself to keep pushing no matter what, but sometimes I have to understand there will be defeat,” she says. “Sometimes I won't feel my best, and I need to know how to navigate that. During those times, I try focusing on being the best version of myself. As a runner and hurdler, there are so many different aspects that I can improve: I can get faster on the track, I can get a better start out of the block, I can get over the hurdle faster, I can get stronger. So I just try to focus on something else, versus obsessing over how my hurdling is not going well on any given day.”

Femke Bol is a phenomenal track and field athlete, celebrated for her Olympic success. At the 2024 Olympics, she won gold in the 4x400 mixed relay, silver in the 4x400 relay, and bronze in the 400-meter hurdles, adding to her bronze from the 2020 Olympics. Recently, she shared a series of workout photos on Instagram, captioned, “Running, hurdles, smiles, sore muscles, all is good 🥰.” Here’s how Bol stays at the top of her game.

1. She Runs

Bol is seen running in her Instagram post. Running has a lot of health benefits. According to FloTrack, running is a great way to burn calories. “Just like other forms of exercise, running burns calories while working out. The additional perk about running, though, is you can continue to burn calories even after you stop. The ‘afterburn’ continues to burn calories after your run.”

2. She Lifts Weights

Bol shared this video on Instagram of herself working out in the gym. In it, she is seen weightlifting. ACE Fitness states that using weights has a lot of benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

3. She Works With A Trainer

Bol’s trainer, Laurent Mowley, talked about her training in an interview with Athletics Weekly. “Progressively we pushed her stride a bit more and changed to having a more cruising way of running the first 200m, with longer strides. It’s about a 12cm difference in stride length. And then to change after seven hurdles to go to 15 – that was something completely different to what she has been used to. But, very quickly, she realised in training that this was the direction to go in.”

4. She Does Hip Thrusts

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In the second blurb’s Instagram link, Bol is seen doing hip thrusts to keep herself in shape. Gymless states that since hip thrusts are a glute workout, they have a lot of benefits. “Strong glutes are not only for aesthetic appeal; they serve a key functional purpose in supporting the posterior chain of muscles around the spine. Hip thrusts are also known for their capacity to develop and define glute muscles, contributing to their popularity on social media. After all, who doesn’t appreciate the look of a well-crafted pair of glutes?”

5. She Does Squats

Femke Bol/Instagram

Bol is also seen doing squats in the Instagram video. According to The Cleveland Clinic, squats have a lot of benefits. “Proper squatting form requires you to reaaaaally engage your core — the muscles of your stomach, pelvis, hips and lower back. These large muscle groups support every move you make, both large and small, so keeping them strong helps keep you well. Strong core muscles play a role in: Maintaining good posture. Relieving back pain. Lowering your risk of injuries like hip flexor strains and sports hernias.”