Why Discomfort Breeds Success: 5X World Champion Melissa Jefferson-Wooden on Handling Pressure, Bouncing Back from Injury & Leveling Up with Star Athletics

Recorded live at the Nike House of Innovation on Fifth Avenue during New York City Marathon week, Olympic medalist and world champion sprinter Melissa Jefferson-Wooden joins Emily to talk about what it really takes to perform under pressure. From growing up in a small town in South Carolina to becoming one of the fastest women in track and field history, Melissa’s journey hasn't been a straight line. She opens up about navigating a difficult, winless 2023 season, battling back from a shin stress fracture, and making the tough decision to leave her collegiate coach to train alongside world-class sprinters with Star Athletics in Florida. She also shares the personal routine behind her mindset—including the shared journal she keeps with her husband—and discusses giving back through her newly launched nonprofit, The Village Initiative. IN THIS EPISODE Setting Up for Success Under Pressure: How Melissa stays anchored in the moment, blocks out self-doubt, and approaches high-stakes races with confidence. The Transition from Small-Town Roots to Elite Track: Growing up in Georgetown, South Carolina, running a 12.0 in high school, and finding consistency and routine in college. Navigating Setbacks and Injuries: Coping with a winless 2023 season, recovering from a two-and-a-half-month stress fracture layoff, and shifting focus to "one day, one practice, one meet at a time." The Power of the Right Training Group: Why she chose to train with Dennis Mitchell and Star Athletics alongside training partners like Sha'Carri Richardson, Kayla White, and Twanisha Terry. "Wouldn't Have It Any Other Way": The story behind the personal notebook Melissa and her husband write in to set family guidelines, record memories for future children, and stay grounded. The Village Initiative: Launching her 501(c)(3) nonprofit to support underserved and Title I schools with resources across athletics, academics, and the arts. Rapid Fire & Marathon Perspectives: Melissa’s thoughts on 26.2 runners, Central Park, NYC pizza, and her top book recommendations (including Colleen Hoover, Liz Tomforde, and Kennedy Ryan). QUOTABLE MOMENTS "You don't get anywhere in life by being comfortable. Most of the time you grow, you achieve the things that you do, by being uncomfortable. Nobody grows from comfort." "I've been learning how to have the confidence in myself to know what I bring to the table, what I've been putting in on a daily basis, and knowing that once I do get to the start line, that I have no room for doubt." "You have to look at where you are, look at your small gains every day, and take that as a win." "Go to the line wanting to be the best version of yourself that you can be. And if you go to the line being the best version of yourself, I guarantee you, you will shock yourself." SOCIAL @__melissaj19 @hurdlepodcast @emilyabbate @iheartwomenssports SIGN UP: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Weekly Hurdle Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ SUBSCRIBE: The Hurdle YouTube Channel ASK ME A QUESTION: Email [email protected] to with your questions! Emily answers them every Friday on the show. Listen to Hurdle with Emily Abbate on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts. See omnystudio.com/listener for privacy information.