A Jamaican sprinter who specializes in the 100 and 200 meters, Elaine Thompson-Herah (née Thompson) was born 28 June 1992. Her Olympic record includes gold medals in the 100- and 200-meter races at the 2016 Summer Olympics in Rio de Janeiro and again at the 2020 Summer Olympics in Tokyo.

At the 2020 Summer Olympics, she became the fastest female athlete alive and the second-fastest woman in history after setting an Olympic and Jamaican national record of 10.61 seconds in the 100 meters. With a time of 21.53 seconds, she holds the second-fastest time for 200 meters. She recorded the time at the Tokyo Olympics. Having begun competing internationally in 2013, Thompson-Herah has recently been competing globally. With her first finish under 11 seconds in the 100 meters in 2015, and with her 200 meters run of 21.66 seconds, she achieved her first sub-21-second finish. Besides winning two Diamond League titles, she was the 2019 Pan American Games champion.This article is all about discovering Elaine Thompson-Herah's winning strategy for preparing for competition. We will delve into her daily routine and discover what she does every day to be prepared. In addition to some workout routines, diet plans, and other tips which she offers to her fans and family who are following the same path as her, we will include some workout tips.

Elaine Thompson-Herah Statistics

• Birth Year: 1992 (age 29)
• Birth Date: June 28
• Height: 1.67 m (5 ft 5+1⁄2 in)
• Weight: 57 kg (126 lb)

Elaine Thompson-Herah Awards and Achievements

Achievements and titlesPersonal best(s)

• 60m: 6.98 (2017)
• 100m: 10.61 OR NR (2021)
• 200m: 21.53 NR (2021)

Olympic Games

2016 Rio de Janeiro100m

2016 Rio de Janeiro200m

2020 Tokyo100m

2020 Tokyo200m

2020 Tokyo4 × 100 meters relay

2016 Rio de Janeiro4 × 100 meters relayWorld Championships

2015 Beijing4 × 100 meters relay

2015 Beijing200mDiamond League

2016100m

2017100mWorld Indoor Championships

2016 Portland60 metersWorld Relays

2017 Nassau4 × 200 meters relay

2019 Yokohama4 × 200 meters relayCommonwealth Games

2014 Glasgow4 × 100 meters relay

2018 Gold Coast4 × 100 meters relayPan American Games

2019 Lima100mCAC Championships

2013 Morelia4 × 100 meters relay

Elaine Thompson-Herah Workout Routine

While she was in school, Elaine Thompson wasn't a sprinting prodigy like so many of her Jamaican athletics teammates. Through a combination of top-notch scouting, a highly disciplined and religious family, as well as a relentless work ethic, she became one of the finest products to ever represent her country. The injuries she suffered in the calf and Achilles have prevented her from replicating the form that produced her gold medals in the 100m and 200m at the Rio 2016 Olympics. After failing to make the podium at the last two world championships, there have been more and more doubters.Yet, she thrives when underdogs win, and she comes from a rural Jamaican parish where she has been made to feel like an underdog. Considering that, here are five things you may not know about the first woman in 28 years to capture gold in the 100m and 200m at the same Olympic Games.

A love of cartoons developed her early speed

She is nothing like the prodigies at school she competes with her contemporaries, Thompson-Herah does not hail from a sporting family and did not excel in sportswise at school. She placed fourth in class two of the 100m at the prestigious Jamaican High School Championships in 2009, the same championship where fellow Olympic champions Usain Bolt, Shelly-Ann Fraser-Pryce, and Yohan Blake competed.

As a rebellious teenager, her father discouraged her sports participation, and the team she was on at her high school once disbanded because of unruly behavior! Elaine's grandmother Hycenth might deserve some credit for inadvertently starting her on the journey to Olympic gold by doing her chores...The woman at World Athletics told World Athletics that she memorized what her grandmother wanted, so she rushed to the shops as fast as she could. Her accustomed response was to sprint as fast as she could to watch cartoons and movies. As soon as she sat down in front of the TV, she never wanted to get up again.

Transformed by tough love

Her career-long coach Stephen Francis, who took a chance on her talent, would not have been able to keep her from winning any Olympic gold if he hadn't given her stern words. Her training and performance, according to Thompson, were below her potential before her international breakthrough in 2015. Elaine Thompson-Herah did not know what Stephen Thompson-Herah saw in me that she could not identify, Thompson-Herah told World Athletics.He told her that she needed to improve her training and that she was not producing the times she should be on the track. To be less serious, to smile more, and to shake things up, was what he told me not to be afraid of people. Her shaking up didn't stop there. As a result of her 100m effort, her personal best decreased by 0.24 seconds. She then debuted at the Commonwealth Games in Glasgow, and the rest, as they say, is history.It is also safe to say that Thompson learned a few lessons as an athlete during this difficult time of the Covid-19 influenza pandemic. In the end, the experience has been very valuable to her. As nobody anticipated this happening this year, they need to be prepared for anything. They were training and preparing themselves for the Olympics this year, but it has not happened. Hence, whatever goals They had set, They had to push them back because one must set one's goals irrespective of the circumstances. It is still necessary for them to train to stay in shape.When you are an athlete, your fitness goes away in one or two days, so you must always stay in shape. Maintaining a healthy lifestyle requires you to stay active, whether it's doing some abs or crunches. In terms of a big platform, they have made our brand international by putting themselves up there.Although Elaine did find it difficult to stay motivated whilst in lockdown and without access to the gym, she did somehow manage to keep her spirit up. A positive attitude is evident in her view of life.

However, they still need to move forward. It is impossible to just sit there and wait until Corona goes away. In that case, the officials and people that are organizing the races and placing them on the Diamond League have to do so because some athletes have contracts. In most cases, they have a certain number of races to compete in throughout the year and the season.Many athletes, however, aren't signed to contracts. She sympathizes with them because they don't have a contract, no allowances, no money, and have none of the other things she has. It is understandable for people with contracts to take some risks and run some races since their lives depend on the work they do. Her weak areas need to be improved next year, and hopefully, there will be an Olympics in the summer, without it having to be pushed back or postponed. Setting goals is not hard, but getting back on track is hard. For her, she must have the motivation to do well again. Titles are important to her, so she wants to keep them.She views spiritual wellness as one of the most important components of her life. Whenever she posts to social media, she is always posting motivational and inspirational quotes. The fact that many people go to her page says a lot about how important they are to her. Since they are famous and role models. She has looked up to so many people her whole life, so as an adult she considers it a good thing to inspire others. Since the younger ones are looking to them for motivation, inspiration, and stuff like that, she has an important role to play. On occasion, she would put on something that was needed by someone that day.Many times, when someone posts inspirational quotes on her page, they DM her and say, ‘Thank you. I needed that." They may have been under the weather or were not in a good mood, but on the other hand, a message can send out a completely different vibe. She generally brings people something positive. It's nothing negative, just positivity. She only wants to continue to have her journey as positive as the journey to the end. Although she hasn't fully started her journey yet, after looking back, she believes she has already achieved some of the goals she set, and she believes she will continue doing so. There is probably something to be said about her as a role model, she was a legend.’ Or for the next generation to say, ‘Ok, I want to be like her, she was a role model, she was a legend.’Even though Elaine Thompson does not have any fixed workout routine, she tries to be pretty sports-specific and does a lot of running workouts which would help her in her sport. She would also do strength workouts that help her build muscles and lose fat. Thus here is a list of activities that she does in her whole day.

Sprint Workouts at the Track

Workout 1 - 10 x 200 meters

• Rest: 60 seconds
• Pace: 5K

Elaine Thompson says you'll learn the track really well with this workout—getting a feel for acceleration around the line, turning, and riding it out for a steady pace, riding the straightaway. It will add up quickly when you rest for 60 seconds. The format of the workout makes it a cardio fitness and aerobic effort. If you go for the 2:00 rest instead, she would recommend picking up the pace and descending to your goal mile effort instead of going for the 2:00 rest.

Workout 2 - 8 x 400

• Rest: 90 seconds
• Pace: Start at 10K and working down

Workout one is an advanced version of this. As time goes on, you want to become more progressive. If you are successful in this workout, you should be able to run a mile faster than your best time.Workout 3 - 5 x 800

• Rest: 60 seconds
• Pace: Start at 10K and working down

You're going to put in a lot of effort for a solid amount of time, and you'll want to turn your brain off during this workout. Become comfortable with your routine. The pace is fast but it feels relaxing, so think of this as a slow tempo run.

Run-on the road with sprint workouts

Workout 4 - Hills, 8 x 45 seconds

• Rest: Jog downhill
• Pace: Hard effort, about a 7 out of 10 on the RPE (rate of perceived exertion) scale

The idea here is to build explosiveness as you push yourself farther and farther up the hill every rep. Think about driving your knees and using your arms to get up it. Working up a mountain is speedwork disguised as hill climbing. When you exercise your posterior chain, you are actually becoming faster. Many runners feel guilt over their lack of heavy lifting, but if they're doing hill work, they're reaping the same benefits as those who lift heavy.

Workout 5 - 12 x 1:00

• Rest: 1:00
• Pace: 7 out of 10 on the RPE

It could be considered a fartlek. After traveling, after work, or if you don't feel great, you might want to do this workout to keep in shape. The intervals are manageable. Your goal should be to just get your heart rate up and then to bring it down afterward in the one-minute rest. Do not feel any pressure or expectations going into this. Don't limit yourself to its limitations.

Workout 6 - Segment Run x 6

• Rest: 90 seconds
• Pace: 7 out of 10 on the RPE

You can do repeat business in neighborhoods or segments in your community. Elaine Thompson suggests doing this segment with a good effort, but in actuality, you can do this however you like. In the same manner as the hill workout, see if you can get farther with each repetition. Finding an inclined segment is your best bet if you want to crank up the intensity.

Working out on the treadmill with sprints

Workout 7 - Ladder: 5:00, 4:00, 3:00, 2:00, 1:00

• Rest: 90 seconds
• Pace: Gradually working down from half-marathon to goal mile pace

Working out on ladders is something Elaine Thompson enjoys. To begin conservatively is your goal. I would recommend you make the first 5:00 block as easy as possible. Starting at a slower pace, say half-marathon mph, then increasing it by about 0.5 to 1.0 mph with each successive rep will feel best for you.

Workout 8 - 4 x 4:00

• Rest: 90 seconds
• Pace: Start at half-marathon and progressively pick it up

Each time you increase the reps here, bump the position up only about .2 to .3. You could even say that this run is meditative-style because it is about turning off your brain. Your attention is absorbed in your breath. You are not in the place you are in, you are just focused on your breath. Running on the treads is beneficial for this reason. It's something we teach our athletes through long runs, but it's also something that can be developed through long intervals.This was everything Elaine Thompson-Herah does throughout the week in terms of her workout routine. She also adheres to some workout tips and tricks that assist her in performing better during a workout. As such, we'll discuss a few tips and tricks Elaine Thompson-Herah shares with the world beyond her gym in the next segment.

Elaine Thompson-Herah Workout Tips and Tricks

Throughout this section, we will discuss how Elaine Thompson-Herah keeps on top of her game with the workout tips that she learned from other athletes. While her work ethic does not share her workout tips clearly, it is apparent to her fans who follow her that her principles are evident. Please take a look at the following:Body AngleIn comparison to top-end sprints, the body position during acceleration is vastly different. During acceleration, your body angle should be positive or facing forward, otherwise known as positive angular momentum. It is important to keep your shins moving forward, not vertically. You should be standing in a straight line with your torso and leg that is driving into the ground, forming an angle of around 45 degrees with the ground.

You have created a force! The number of seconds spent on the ground during acceleration will increase (.17-.18 sec), so your focus should be applying as much force as possible. The triple extension must be present! The long lines must be present unlike during top-end sprinting! The Road Runner cartoon is well known to all of us. It seems as if his legs are spinning, but he isn't moving forward. Likewise, acceleration is equally important. Strides should be longer, powerful, and cover a greater distance before they're short, fast, and do not advance the race. Researchers have discovered that stride length is the best indicator of accelerated speed.Taking the form of a pistonWhen you accelerate, your legs will have a smaller range of motion than when you're running at top speed. Imagine your legs like pistons, driving straight into the ground, then a direct line back to where you are positioned to repeat it.Factors affecting the horizontal planeAs well, because you took body angles when creating the force, the force will be horizontal. When you accelerate, horizontal forces are the king, and the body angles you create are key to ensuring that the forces you produce propel you forward. To accelerate faster, the direction in which you apply force is essential during acceleration and top-end sprints. So, good body position is crucial for accelerating faster

Big Splits Between Your Arms and LegsWe want to tread with power and deliberateness every step of the way. When you have a good separation between your arms and legs, you demonstrate that you are putting all that you have into your strides. This allows you to maintain proper body angles and ground contact. We spend direct time on the tibialis anterior and tibialis posterior. Your tibialis anterior is the main muscle that allows your ankle to dorsiflex, and its function is often sub-optimal. As the tibialis anterior strengthens, more dorsiflexion range of motion will be possible, and force will be absorbed, elastically controlled, and the ankle will be stabilized better, decreasing the risk of injuries, including shin splints.All those tips about Elaine Thompson-Herah's workout routine were about her workout tips. The next section will deal with what fuels her enthusiasm. The next part of the article will tell more about what she eats and how she consumes it. Please stay tuned.

Elaine Thompson-Herah Diet Plan

Despite her busy schedule, Elaine Thompson-Herah takes care to meet her nutritional needs, and that is why she follows a strict diet plan. Her goal is to follow a diet that is nourishing and that contains all of the major macronutrients. She does not follow the diet plan all the time, but one of her goals is that it is complete and includes all the key macronutrients. To achieve that goal, she needs to consume protein, carbs, and fats regularly. In addition, she makes sure she gets plenty of vitamins and minerals.

Here is an overview of what Elaine Thompson-Herah eats daily. It is hard to predict her diet because of various factors, including traveling and her training schedule, but her diet principles are the same. Following Elaine Thompson-Herah's daily diet routine, the following is a sample diet plan:

• Pre-workout meal: 16 ounces of milk, beans, and/or lean meats on whole-grain bread, fruits, and nuts
• Pre-workout snack: Eight ounces of water, low-fat granola bar, and fruit
• During practice or competition: Eight ounces of water per 20 minutes of activity; eight ounces of sports drink with electrolytes per hour
• Post-workout snack: Fruit, yogurt, and granola bar; pretzels or bagel with peanut butter; or 16-ounce meal replacement bar with protein and carbohydrates
• Post-workout meal: Lean meat or grilled fish, vegetables and whole-grain pasta, rice or bread
• Evening snack: Fruit, cheese slices, or chocolate milk

Cooking connoisseur

It is no secret that athletes are very particular about their diet, but does healthy eating need to be boring? It would certainly not be Elaine Thompson-Herah. She holds a Bachelor of Science in Food Service Management and Culinary Arts, so it's not surprising that her favorite dishes are flavored with Caribbean flavors.Thompson-Herah's is a favorite of Jamaica’s natives, including the yellow yam and chicken, rice, and peas that Bolt attributes to Jamaican sprinting success. ACKEE and saltfish - the national dish of the island - are also a regular dish of her grandmother's, while soursop juice - a refreshing pineapple, berry, and citrus beverage - is another favorite of the athlete.

Despite the need to consume adequate carbohydrates to fuel training, the requirement for carbohydrates in springers does not approach the level needed by endurance athletes. Sprouts should be mindful of maintaining low body fat, but they must consume a variety and quantity of food sufficient to meet nutritional requirements and allow for the development of muscle mass. Nutritionally dense diets are essential. To accomplish this, a wide variety of nutrient-dense carbohydrate sources such as whole grains, cereals, fruits, vegetables, and sweetened dairy products must be consumed. A moderate amount of lean protein sources such as lean meat and skinless chicken, lentils, eggs, low-fat dairy foods, and tofu should also be included. Whenever possible, limit the consumption of foods high in energy such as cakes, pastries, chocolate, soft drinks, alcohol, and takeout. To maximize training performance and the rate of recovery after training, appropriate snacks should be consumed before and after training. A healthy snack can consist of yogurt, fresh fruit, low-fat flavored milk, and sandwiches -- these foods have nutritional value and are healthy fuel for the body.Initially loading carbohydrate stores before a sprint event is not necessary since glycogen stores are not depleted during a sprint. A competitive day is best tackled with glycogen stores close to their resting levels. Providing the athlete has already been eating a high glycemic diet to feed the training needs, glycogen levels can be restored before the competition with both rest and very light exercise.Diet and fluids during competitionsIn sprint events, the race only lasts a few seconds or minutes, but the competition can drag on for hours. It is common to see heats and finals on competition days, with varying degrees of waiting between each event. The goals of your nutrition should be to stay hydrated, maintain blood glucose levels, and feel comfortable - avoiding hunger but not risking discomfort from being full. The best thing to start the day off with is a carb-based breakfast. It depends on your personal preferences and when your event is going to take place what kind of meal you'll serve.The following foods are suitable to eat 3-4 hours before exercise:• crumpets with jam or honey + flavored milk• baked potato + cottage cheese filling + glass of milk• baked beans on toast• breakfast cereal with milk• bread roll with cheese/meat filling + banana• fruit salad with fruit-flavored yogurt• pasta or rice with a sauce based on low-fat ingredients (e.g. tomato, vegetables,lean meat)The following foods are suitable to eat 1-2 hours before exercise:• liquid meal supplement• milkshake or fruit smoothie• sports bars (check labels for carbohydrate and protein content)• breakfast cereal with milk• cereal bars• fruit-flavored yogurt• fruitThe following foods are suitable to eat if there is less than 1 hour between events:• sports drink• carbohydrate gel• cordial• sports bars• jelly lolliesIf an important competition is upcoming, you should experiment in training to make sure your routine is solid on race day. It is important to consume plenty of fluids when you're competing in hot weather.

This is all about the diet plan that Elaine Thompson-Herah follows. Elaine Thompson-Herah also indulges in a cheat meal occasionally. She is not the type of person who limits her diet. In the next section, we will examine some of the diet tips that she likes to incorporate into her daily routine. The matter will be discussed immediately.

Elaine Thompson-Herah Diet Tips

The workout routine that Elaine Thompson-Herah follows every day will be discussed in this section. The diet tips and tricks she uses are helping her to follow an excellent diet plan. Next up:

1. Prior to exercise, eat a healthy breakfast

A car requires fuel to move, and so does your body. That's the simple equation: food provides energy, and energy enables you to run. Runners who run without food in their stomachs will feel fatigued. A rule of thumb is to eat a meal 2-3 hours before running or a snack within an hour before running.

2. Hydrate

While hydration is commonly associated with summer and sweating, if you live in a cold-weather area (like she does), it's crucial to think about hydration 365 days a year. Water is essential for good health, and most people do not drink enough of it while running. Be sure to hydrate properly before you head out for a run. You should check your urine color to determine whether or not you're hydrated. Pale yellow means you're hydrated, while dark yellow indicates you need to drink more water.

3. You shouldn't overeat

I guess now that you are a runner, you can eat whatever you want? This is incorrect. To recover properly from food-related injuries, one should avoid stuffing their faces with brownies (at least not yet, sadly). See more details on gaining weight while training for a marathon in this post about how to balance calories in with calories out.

4. Carbs are good for you

Every runner’s life is going to be ruined by this low-carb trend. Running is a calorie-intensive activity, so carbohydrates are essential to keep the body running. Elaine Thompson-Herah could go on and on about the benefits of carbohydrates, but the bottom line is that fruits, vegetables, whole grains, and dairy (yes, they are all carbs) should be a component of every runner's diet.

5. Incorporate healthy fats into your recovery

There is a real "hanger" that runners experience (being hungry and angry). Taking up a new sport will leave you ravenous, and one of the best solutions for satisfying that hunger is to consume fat, yes, fat! Consuming healthy unsaturated fats after a workout, such as those found in avocados, nuts, and fatty fish ensures that you will feel satisfied and satisfied.

6. Make sure you don't have stomach problems

Unfortunately, your stomach may be wondering, "What are you doing to me?" It's normal and common for people to talk about themselves. When you run, you can find ways to fight stomach discomfort, but your digestive tract will take some time to adjust to the new routine. Try not to eat too close to your run (an hour before), as well as avoiding eating anything really heavy, fibrous, or spicy right before you set off.

7. Maintain a healthy diet by eating healthy snacks

A huge advocate of healthy snacks, Elaine Thompson-Herah believes that it keeps hunger at bay. It is always a good idea to keep healthy snacks on hand, so you won't get too hungry or run out of gas. There are many foods she enjoys: Peanut Butter Pretzel Date Balls, Crunchy Chickpeas, Tahini Maple Oat Bites, Pumpkin Breakfast Cookies, and Cinnamon Roasted Almonds.

8. Training should mimic your race day

Make sure you practice your eating routine before the race if you are training for one (and Elaine Thompson-Herah suggests doing so so you have something to work towards). Having the same breakfast, waking up at the same time, and going for a run of the same distance are all examples of preparing. You can tweak your diet accordingly once you have felt your stomach. You will avoid any stomach discomfort on race day by following this advice.

9. You should find a running buddy

Try to find another runner who runs (a great way to do this is to join a local running group) and ask them about their nutritional regimen. It's important to remember that different things work for different people, but you might be able to learn some tips about fueling from them.

10. Talk to an expert

When you are feeling down and low, Elaine Thompson-Herah suggests that one must really talk to a professional about whatever problems they are facing. An expert would have a better and refined knowledge about these problems and would help you. It could be any kind of problem-related to yrou physical or mental health, etc.In this article, Elaine Thompson-Herah discusses the diet plan she followed on her off days as well as during competitions. Aside from that, she also takes a few supplements to complement her diet and requirements which are discussed below.

Elaine Thompson-Herah Nutrition and Supplements

The following section includes all the nutrition supplements Elaine Thompson-Herah needs. Her daily routine includes all of these supplements to ensure a balanced nutritional intake. Our explanation has explained why she takes them and how they help her stay at the top of her game. Here are a few things you should know:

1. Whey Protein Powder

The main reason why most people pick whey protein powder when it comes to supplements for bodybuilding is that it's effective and easy to use.

The fact that it's rich in the amino acid leucine -- a crucial amino acid for protein synthesis -- and that it's easily and rapidly digestible is one of its advantageous qualities. This is because it starts the muscle-building process and then provides all the body needs to do so quickly and easily.Additionally, high-quality whey protein powder has a good taste and provides a lot of protein for every dollar spent, so it's convenient and cost-effective.Drink 8 to 10 ounces of water, milk, or your favorite beverage to mix the whey protein powder with. Take one 30-gram serving of whey protein powder 30-to-60 minutes before your workout if you wish to incorporate it into your pre-workout nutritional regime. When going post-workout, consume one 30-gram serving within 60 minutes of finishing your workout if you weigh less than 150 pounds, and two servings if you weigh more than 180 pounds.

2. Casein Protein Powder

A weightlifting supplement, casein protein powder is digestible, soluble, and can be absorbed. It is healthy, convenient, and full of essential amino acids. Because of this, the majority of scientific research shows they're equally effective for building muscle.As opposed to whey, which results in a large spike in blood levels of amino acids immediately after consumption, casein is digested slowly, allowing it to release amino acids steadily and gradually into the bloodstream over several hours. By consuming casein before going to bed, many people find that consuming it speeds muscle recovery.It should be consumed with eight to ten ounces of water, milk, or your favorite beverage. To get pre-bed nutrition, consume one 30-to-40-gram serving between 30 and 60 minutes before bedtime. Before a workout, consume one 30-to-40-gram serving 30 to 60 minutes before training. When you are new to fitness, you should take one 30-to-40-gram serving within 60 minutes of finishing your workout if you weigh less than 150 pounds, and two servings if you weigh more than 180 pounds.

3. Creatine

As an amino acid compound, creatine consists of the amino acids L-arginine, glycine, and methionine, and it is one of the best natural supplements that you can take for muscle growth. This supplement is the second best after protein for building muscle.It has been found that creatine supplementation is beneficial. . .

• Strengthens muscles and boosts strength
• Anaerobic endurance is improved
• Soreness and muscle damage caused by exercise is reduced
• Enhances the ability of your muscles to store glycogen
• Lean muscle and strength are preserved while calories are restricted

Furthermore, if you have any concerns about creatine damaging your kidneys, these claims are wildly exaggerated. The use of creatine supplementation is not recommended in patients with kidney disease using diuretics, but in healthy individuals, both short- and long-term use of creatine does not cause any adverse side effects.