Refinery29 is proud to partner with track star Sanya Richards-Ross, a four-time Olympic medalist and nine-time World Champion. Team U.S.A.'s most-decorated female track and field Olympian of all time is looking to defend her title at the 2016 Summer Olympics (she won gold in the 400m in London and anchored the women’s team to another gold in the 4x400 relay). Follow along here on her #RoadToRio!
I’m Sanya Richards-Ross, and I’m a four-time Olympic gold medalist in track and field, but at my core, I’m truly just a lover of sports and running.
I started running when I was 7 years old and fell in love with the idea of propelling myself forward as quickly as I could. For me, it’s always been my work of art. It’s my poetry in motion. No, it’s not always easy, and my toughest workouts aren’t fun every time, but I try to remember why I started — that keeps me pushing forward.
My journey as a professional athlete has not been without its twists and turns, but consistent through all my peaks and valleys were my God, my superstar hubby (who happens to be the former defensive back of the New York Giants), my ride-or-die family, and a fire burning within me to make my country proud.
Starting today, I’ll be taking Refinery29 readers along with me on my journey to the 2016 Summer Olympic Games in Rio in a multi-part journal series. I can’t believe it’s already been four years since I won gold in London (individual 400m and 4x400m relay). I hope to be golden again in 2016!
I can’t wait to have you, my new R29 friends, along for the ride as we count down the final 200 days (what!) until the opening ceremony!
Click ahead to learn a few of my favorite tips for perfecting your running game.
Mirror, Mirror
Practice in the mirror! I know it sounds funny, but just like everything else, you can make more corrections when you see it for yourself. Stand in place and start marching. Nothing crazy, a normal march — knee up and opposite arm forward.
Then, repeat.
Do this for 30 seconds and repeat six times.
Remember the knees should be at 90 degrees and the arms should be level with your chin! It might feel funny at first, as many people have no idea what they look like running. Brace yourself: It’s a little like hearing your own voice recording!
Photographed by James Farrell.
Oh, Relaaaaaaax
Lose the tension! It’s a waste of energy. The best way to relax your upper body is to lightly close your fist with your thumb resting on your pointer finger. This forces your neck and shoulders to stay down and relieves tension from the entire body. Running should only feel hard because of the volume and intensity, not because you are holding your body so tight.
Photographed by James Farrell.
Toe-To-Heel, Totally
Land on your forefoot! Your heel should never make contact with the ground first. Even if you’re not sprinting and only out for a light jog, you will cause injury if you heel strike. Be sure that you are in comfortable shoes and you land on your forefoot. It will make for a much better running experience.
Photographed by James Farrell.
Upright, All Night
No squatting! Be sure your body posture is upright when you’re running. Do not squat or lean backwards. It’s much better to have a slight forward lean than to be leaning backwards. This will also help you land on your forefoot.
Photographed by James Farrell.
We are all athletes if we choose to be — there is no difference between the two of us. And I really believe that running is the best form of exercise if you are blessed with an able body. It burns calories, engages every muscle, helps with your breathing, and challenges the core. What more could you want out of an exercise?
Now I’m off to Zurich to get in some training, but I’d love to see you hitting the track, the streets, the treadmill, anywhere your feet can hit pavement. Send me your photos — I’m @SanyaRichiRoss on Instagram, Twitter, and Facebook — and tag #SRRxR29 so I get to join your journey, too!
Signing off for now — with a little note of inspiration from Nike, one of my partners who feels more like family:
Somehow we’ve come to believe that greatness is only for the chosen few, for the superstars. The truth is, greatness is for us all. This is not about lowering our expectations; it’s about raising them for every last one of us. Greatness is not in one special place and it’s not in one special person. Great is wherever somebody is trying to find it. FIND YOUR GREATNESS.
Lace up!
Sanya Richards-Ross
Photographed by James Farrell.Like what you see? How about some more R29 goodness, right here?
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