Track and Field Goddess Lieke Klaver in Two-Piece Workout Gear Shows Off New Outfit

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.

Track and Field star, Emma Oosterwegel, works hard towards her fitness goals and remains grateful. “Off season has started! I am proud to look back at my completed competitions, even though the year started a bit rough due to medical issues. Thanks to everyone who came all the way to France to cheer for me! And can't forget to thank my coach Ronald, my physio Luc, my doctor Petra and the best teammates @sofiedokter and @anoukvetter for all the hard work and laughter🧡 Also a big thanks to @adidasrunning @starolbv @qandaretail and @atletiekunienl for the support. I am grateful for the journey and the people around me😇 Time to recharge and on to next season,” she said on Instagram. Here’s how she stays healthy, strong, and feeling her best.

1. She lifts weights

Weight lifting is a part of her workout routine to build muscle. Seen in this video on Instagram, captioned “clean pb 🤩 #100kg,” or again here, in a series of clips of her working out and lifting in various ways captioned “Monday weights 🏋‍♀️,” she has incredible form.

2. She’s positive and supportive

Even if she has a setback, she wishes her teammates luck and remains positive. “Unfortunately I wont be able to start the @hypomeeting_goetzis this weekend. Due to a minor injury I will have to delay my first heptathlon of the season. I wish my teammates and all the contestants good luck,” she said on Instagram, disappointed, but still supportive.

3. She celebrates

She celebrates her milestones and achievements. “Second best score ever and 7th of the WORLD!!🤩 Enjoyed this heptathlon so so much 🧡 Really proud of my teammate @anoukvetter for smashing her national record and winning the silver medal! 📷: @erki67,” she said on Instagram.

4. She’s proud

She’s proud of what she can do, and is there to lift up others. “Still can't believe we actually did this🥺 I am so happy we could share these moments together. I am very proud of you, @femke_bol . On to many more adventures together🧡📷: @coopsrun,” she said on Instagram photos of her celebrating.

5. She runs

She spends time in nature, running and getting fresh air. On a beautiful video following her running, Emma said “fall run 🍂🍁,” while fitting in some cardio. According to Better Health, “regular running or jogging offers many health benefits. Running can help to build strong bones, as it is a weight bearing exercise, strengthen muscles, improve cardiovascular fitness, [and] burn plenty of kilojoules.”

Clara Fernández, a renowned track and field star and a pole vaulter with a substantial Instagram following, recently excited her fans by posting a video of her training and competition routines. In her latest post, Fernández is seen engaging in various fitness activities, captioning it, “Can’t wait to start.” She highlights her rigorous training regimen which includes running and weightlifting, showcasing her dedication to enhancing her athletic performance. Fernández’s routine not only illustrates her physical prowess but also her commitment to maintaining peak condition for pole vaulting. Her followers get a glimpse into the disciplined world of a professional athlete who balances intense physical training with engaging her audience through social media.

1. She Runs

In her Instagram video, Fernández is seen running. FloTrack states that running has a lot of benefits. “Running and jogging is an aerobic exercise, and you’re working out both your heart and lungs while doing so. This will also lead to a lower resting heart rate, lower bad cholesterol in your blood and lower blood pressure. You don’t need to run an obscene amount of miles every day to get these benefits, either. Those who just run a couple of minutes a day decrease their risk of cardiovascular death by 58 percent. If you have a hard time running, you can still give your heart a workout by jogging or walking.”

2. She Lifts Weights

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Fernández is seen doing a squat with a barbell in her Instagram video. ACE Fitness reports that weights have a lot of benefits. “Training with heavy weights helps you to improve your self-confidence. Knowing that you can lift heavy stuff gives you the confidence that you can handle common challenges, such as putting a bag in the overhead bin on an airplane or carrying a heavy piece of furniture while reorganizing a room or helping a friend move.”

3. She Does Squats

Clara Fernández/Instagram

In her recent Instagram video, Fernández is seen doing squats. Allina Health states that squats are a great exercise. “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong.”

4. She Does Planks

Fernández shared this workout video on Instagram. In it, she is seen doing a side plank while lifting a weight. Planks have a lot of benefits. The Cleveland Clinic says, “Plank exercises work your core muscles, which are located between your pelvic floor and diaphragm. The area is also known as your trunk. These muscles support your movements and stabilize the spine.”

5. She Swims

Fernández shared this Instagram video of herself swimming. Better Health states that swimming has a lot of health benefits. “Swimming is a great workout because you need to move your whole body against the resistance of the water. Swimming is a good all-round activity because it: keeps your heart rate up but takes some of the impact stress off your body, builds endurance, muscle strength and cardiovascular fitness.”