5-MINUTE FRIDAY: Why Choosing Kindness Always Wins

There is never going to be enough time for everything—so how do we actually make time for what matters most? In this week’s 5-Minute Friday, Emily checks in ahead of a whirlwind weekend in Los Angeles for Nike’s After Dark half-marathon. She unpacks a recent conversation about capacity, boundaries, and what it really means to prioritize your life when your schedule is packed to the brim. The truth? Staying aligned with your values often means drawing firm boundaries, getting comfortable with saying no, and accepting that the people who genuinely love you will respect your limits. Plus, Emily answers an inspiring listener update from Stephanie, who turned a heartbreaking marathon miss into a massive 12-minute PR and her first sub-4 finish by leaning into the unglamorous basics: consistent stretching, smart fueling, and refusing to give up when things didn't go as planned. SOCIAL @emilyabbate @hurdlepodcast @iheartwomenssports SUBSCRIBE: Hurdle's YouTube Channel SIGN UP: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Weekly Hurdle Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ASK ME A QUESTION: Email [email protected] to with your questions! Emily answers them every Friday on the show. RSVP TO NYC MARATHON LIVE SHOW: Friday Night With Tracksmith See omnystudio.com/listener for privacy information.

Nike Pacific Head Run Coach, competitive trail runner, and Femmi co-founder Lydia O’Donnell sits down to talk about unlearning toxic fitness norms and rebuilding a sustainable, empowering relationship with movement. Lydia opens up about navigating disordered eating, losing her menstrual cycle during her elite road racing career, and the life-changing pivot to cycle-based training sparked by Dr. Stacy Sims’ ROAR. She also takes us behind the scenes of founding Femmi in a male-dominated tech landscape, navigating capital raising, weathering layoffs, and coping with the grief of losing her father while managing a startup. Plus, Lydia breaks down the biggest misconceptions around training through your period and shares the mindset shifts required to run for longevity rather than comparison. IN THIS EPISODE Trail Running as a Reset: How shifting from 20 years of competitive road and track racing to technical trail distances (from 21K up to 50K) helped Lydia rediscover pure playfulness and stripped away external pacing pressures.

It is sweater weather in New York, and life has a way of reminding us that we never truly know what the people around us are carrying. In this week’s 5-MINUTE FRIDAY, I open up about navigating heavy personal news, holding space for loved ones, and finding grounding in the small, daily gratitudes—from a quiet autumn sunrise to choosing how we show up when life throws curveballs. Plus, with marathon season in the air, I weigh in on the buzz around race-day traditions and tackle a listener question from Easton on two of the trickiest race-day logistics: Prompt of the Week: What is one thing you can do for yourself right now, within the next hour? Put on your own oxygen mask first. SOCIAL @emilyabbate @hurdlepodcast @iheartwomenssports SUBSCRIBE: Hurdle's YouTube Channel SIGN UP: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Weekly Hurdle Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ASK ME A QUESTION: Email [email protected] to with your questions! Emily answers them every Friday on the show. See omnystudio.com/listener for privacy information.

From chasing an Olympic Marathon Trials qualifier for over a decade to standing atop the podium as the 2026 HYROX Elite 15 World Champion in just seven months, Alyssa McElheny’s athletic trajectory is nothing short of extraordinary. But behind the rapid ascent lies years of disciplined foundation, relentless perspective, and an infectious commitment to finding pure joy in the process. In this episode, Alyssa sits down to unpack what happens when your entire life pivots overnight: navigating imposter syndrome on the elite stage, learning to embrace strength training as a lifelong runner, and the mindset reframes that turn unexpected race-day hurdles into podium performances. She also breaks down the two-minute penalty she got in Scotland for spitting on course, how a sprained ankle three days before Worlds became her secret weapon, and why keeping kindness and community at the center of sport matters far more than any podium finish. IN THIS EPISODE The Overnight Shift: What it feels like to go from full-time wedding photographer to sponsored pro athlete with camera crews following your daily routine.

Peak fall running weather has arrived in New York City, and as race season kicks into high gear, Emily is diving into what it means to be grounded by community and how to show up for yourself when big goals feel daunting. Ahead of marathon weekend, she shares her two biggest pieces of advice for first-time marathoners: recognizing that the starting line already proves who you've become, and giving yourself grace rather than judging your beginnings too harshly. Later in the episode, Emily answers a listener question from Jen, who is tackling the Chicago Marathon while dealing with a fresh diagnosis of plantar fasciitis. Emily discusses how to navigate the mental battle of letting go of initial time goals, shifting focus toward staying healthy, and using "I Am" affirmations to focus on what you can control when plans change. SOCIAL @emilyabbate @hurdlepodcast @iheartwomenssports SUBSCRIBE: Hurdle's YouTube Channel SIGN UP: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Weekly Hurdle Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ASK ME A QUESTION: Email [email protected] to with your questions! Emily answers them every Friday on the show. See omnystudio.com/listener for privacy information.