Emma Coburn Workout Routine and Diet Plan

Emma Coburn is an American Middle Distance runner who has nailed it, especially in 3,000 meters steeplechase. Born on October 9, 1990, this protege won the 2017 World Championship in London in 3,000 meters steeplechase with a record-breaking time of 9.02.58. With this, she broke her own world record.  And, this also resulted in her being the first American female to win a gold medal in the steeplechase at World Championship.


Previously, she made an American record of 9:07.63 in the 3,000-meter steeplechase to win a bronze one at the Olympic Games held in 2016. She also was in the running to reach the 2012 Olympic Games final in number 8th position and World Championship which held in 2011 in number 10th position and World Championship in 2015 at number 5th position.

She also won the IAAF Continental Cup in 2014. And that’s not at all. She has won the United States National Championship a total of 8 times in 2011, 2012, 2014, 2015, 2016, 2017, 2018, and 2019.

But how did it all began? In her words,

“I started running track in 6th grade (11 years old) because my older brother and older sister ran track and I wanted to be like them. There was an expectation in my family to get good grades and participate in sports year round. The only sport that my school offered in the spring was track, so we all ran track. I participated in other sports too, and always identified myself as an athlete but it wasn’t until the end of my high school career that I started identifying myself as a runner. I always loved pushing myself physically in sport. I loved the challenge and the growth that you can find through training and competing.
As I progressed through my running career, my focus and drive has only grown. I am always trying to improve and be my best self.”

Moving on to what makes her the way she is, that is, her statistics, her workout routine, her training schedule, and her diet plan!

Emma Coburn Statistics


Nationality American
Born October 19, 1990 (age 29)
Boulder, Colorado
Residence Boulder, Colorado
Home town Crested Butte, Colorado
Height 5 ft 8 in (173 cm)
Weight 120 lb (54 kg)

Emma Coburn Achievements and Titles

Achievements and titles
World finals 2011
3000 m st, 8th
3000 m st, 5th
3000 m st, Gold
3000 m st, Silver
Olympic finals 2012
3000 m st, 8th
3000 m st, Bronze
Personal best(s)


1500 m: 4:04.40 (Memphis 2019)

3000 m steeple: 9:02.35 (Doha 2019)


Mile: 4:29.86 (New York 2013)

3000 m: 8:41.16 (New York 2018)


Mile: 4:20.3 (New York 2018)

Emma Coburn Workout Routine


Emma Coburn is a former runner and is best known for her being a champion in the 3,000m steeplechase. She is one of the most celebrated runners in America. She constantly connects with her fans on social media platforms by sharing a ton of exercises and whatever she eats in a day so that it could inspire others who are looking forward to it.

But how did she really began steeplechase? Well, she explains it in her own words, saying,

“I was in high school, and my Dad and I were traveling to Albuquerque, New Mexico, for a track meet. It was an eight-hour drive, and I was only signed up to run the 800. My Dad didn’t want to drive that far for me to run just two laps around the track. So, he looked at the schedule and saw that the only event in which I could double, was the steeplechase. No matter I’d never run it before, I did that day. … And it just so happened that I qualified for high school nationals and was recruited by my college coach.”

One of her most recent videos focuses on the various functional movements that almost every tuner does every single day. She inspires her fans every day by posting something new and amazing that can help them achieve their own personal goals and perform better. Better still, you do not need any special equipment to do this and it can even be done at your own home or a park!

For her, consistency is very important even if you have started with running or any other kind of sort activity. It is all about how your body adapts to situations. She says,

“I think consistency is the most important thing for new runners. Get in a routine, commit to running four to five days a week, every week, for six weeks and you will start to love it and your body will adapt to it. Running is hard and can be miserable some days, but I truly believe that it’s the best workout out there.”
She makes sure that she does incorporate a bit of weight training and resistance training into her routine to gain some strength and muscle mass since primarily her form of exercise is cardio. In her words, I run 10-15 hours a week, do about three hours of drills a week, and three hours of weights. My training as a distance runner is primarily cardio, but it is important to incorporate drills and weights to stay healthy and to build lean muscle.”
Other activities can be done to “cross-train” if one likes. Her suggestion for that is, A lot of runners like to bike and swim for cross-training. I don’t like swimming much, but I do bike if I need cross-training. Both are great because they are no-impact sports [that] give your body a nice break from pounding the pavement.” She says it is all about taking one step at a time and not rushing into things.

“I just want to get everything out of myself that I can. It’s about making small steps that will add up to big improvements.”-Emma Coburn

Her goal is to be the best possible version of herself and she tries to achieve that every single day by practicing and following a healthy lifestyle. She says, “I hope to win another Olympic medal and win a World Championship medal. I just want to get everything out of myself that I can. Every day that I’m training, I’m getting a little bit better. Every time I go lift weights, I’m getting a little bit stronger. It’s about making small steps that will add up to big improvements.”

Her typical day of practicing varies a lot. Some days she works pretty intensely, while other days she likes to keep it short and sweet. She says, “Some days I run 15 miles, lift weights, and rehab. Other days are shorter, just eight miles easy and that’s it. It’s nice to have variety in the week: workouts, long runs, easy runs.”

Emma also has the best tricks to help relieve all those sore muscles from aching. She explains, “I try to get a massage once or twice a week. I like to supplement by using Norma Tec recovery boots, Roll Recovery roller, and lots and lots of water—a gallon a day!”

However, she is also pretty psyched up for her competitions as she prepares for them well in advance. She reveals, “I like to visualize the race and think of the previous workouts or races I’ve done to prepare me. I don’t like to get too pumped up; I stay as relaxed and calm as possible.”

However, she also believes that it is harder for people who have just started with their journey. It is something that she has struggled with too and this is her advice: “Learn to embrace running, you will love it eventually! It took me a long time in high school to learn how to love running. It hurts, it’s hard, but now it’s my life,” she says.

She also keeps herself pumped up with some good sneakers, which are her favorite! She says, “Sneakers. I have so many New Balance lifestyle shoes, I love them!”

Although she wears workout clothes almost 24/7 and at every place, there is something she would like to address to clear the air. She says, “I live in Boulder, CO, so everyone wears workout clothes and leggings everywhere. I guess I wouldn’t wear leggings to a fancy date. Or to a meeting. But that’s about it.”

LONDON, ENGLAND – AUGUST 11: Emma Coburn of the United States celebrates as she crosses the finish line to win gold in the Women’s 3000 meters Steeplechase final during day eight of the 16th IAAF World Athletics Championships London 2017 at The London Stadium on August 11, 2017, in London, United Kingdom.

She also shares one of her most exhausting moments with her fans, saying, “My most memorable sweaty run was when I was running in Wisconsin in August and was not used to the humidity. In the middle of the long run, I was suffering and sweaty, and I saw a Slip N Slide being used by some kids. I grabbed the hose and hosed it down. Then kept running. It was a “drive-by hose-off.”

Emma Coburn Home Workout Challenge

What could be better than to talk about the change created by the champion herself? The best part about it? She created it by using some of her own exercises and training plans. The Olympic Bronze Medalist, and an over-achiever, Emma Coburn has created for her fans, a 5-day workout challenge which she wants every single one of her fans to at least give a shot.

This efficient and effective workout routine comprises of the most basic forms of exercises that are done by Emma Coburn herself daily which some help from her strength training coach at the gym and a physiotherapist. You do not have to be an Olympic level athlete to benefit from this workout. All the beginners can do it too. “Implementing an all-around full-body strength, balance, and dynamic movement workout is a great foundation for any athlete,” she says. “No matter the sport or ability level, every person needs to have that foundation to stay healthy and increase their performance.”

Every day, the workout can be done in less than an hour, so it is pretty okay for those who have less time on their hands. It does not require much equipment either, so it is pretty adaptable if you ask me. The main goal of this plan does not only to strengthen your overall system and improve your flexibility and balance but also to make this plan a successful part of your daily lifestyle even after the 5 days are over.

Standing A’s

With this activity, concentrate on contracting your core and arms. Running is a full-body move, and this exercise certainly bolsters that. It’s an excellent idea to enhance form along with hip and oblique strength.

Single leg deadlifts

The deadlift works on the back, hamstrings, and core part of a person. With the deadlift, start without a resistance band if it seems too hard (these activities are all about correct posture), and once you’ve got your posture correct, supplement the pull-back with the band. Again, concentrate on pushing gently and contracting your core.

Dead bugs

The main pointer is to keep your back stick to the ground and your limbs as straight as you possibly can. From here, extend your legs fully and leave them hovering for a second or two before you pull them back to start position. Then repeat it not the other side.

Lunge pullbacks

Arm carriage is a huge part of running performance. In a lunge position, drive your arm from the extension machine as far behind as you can go. You should consider the application in your lats muscles (latissimus dorsi). While lunging, do not let your forward knee drop over your big toe.

Hamstring stretch

The fifth exercise is the good old hamstring stretch that is great for leg flexibility. This one is pretty simple however, many runners suffer from a tight hamstring because they run too frequently. Hamstring stretch allows you to remember to keep your foot dorsiflexed.

Emma Coburn says that she wants to make everyone proud and feel the younger generation who want to pursue this sport motivated. In her words, “I hope I can be remembered as an athlete that made people proud, that made young athletes feel motivated to pursue their goals, and that made a difference for my community.”

Even though she has faced some serious injuries in her career, she says that she has come out of it stronger and bolder both mentally and physically. She shares her experience, saying, “I’ve suffered some ill-timed injuries in my career that have been tough, both physically and mentally, to overcome. In the lead up to the Olympic Trials in 2016, I was suffering from an Achilles injury and was struggling with this injury for over a year. It was hard to take it day by day and not get panicked about the calendar and the approaching Olympic Trials. Obviously, that was physically tough to get through as well.  Luckily, I stayed patient and was able to win the Olympic Trials and win the Bronze medal at the Rio Olympics.”

She really looks forward to aloof her competitions as it is the best way to meet all kinds of people and know more about their strategy! She explains, “I am looking towards the World Championships in Doha, Qatar. The World Championships are at the end of September. It will be the best people in the world!”

Running is her first and foremost thing to do for her practice, but then there is also building stamina which comes with strength exercises. She says, “Running is my full-time job, but I do like to support my running by going to the gym and lifting weights. I lift 3 times a week and found that it really makes me feel better on my runs. It keeps me healthy and feeling strong.” However, this is what her workout challenge looks like:

View this post on Instagram

Living room exercises, using power bands and a dishtowel! I like 8-15 reps per exercises and 3-4 sets total, just do what makes sense for you ? •squats (with band around your shoulders and standing on band) •split stance squats (with band around your shoulders and standing on band) •lateral lunge slides •single arm standing overhead press (standing on band with one foot, press band up in one hand) •anti extension ah slide outs *thanks to everyone that has ordered bands! We will be making a big shipment tomorrow. Click the link in my bio to purchase bands. Sorry to those that have been waiting a few days, we are waiting on more shipping supplies that arrive tomorrow.* Song Level of Concern by twenty one pilots.

A post shared by Emma Coburn (@emmacoburn) on

Day 1

Start with a 20-30 minute run at your own pace. Then do 3 sets of the following:

Downward Dog Push-Ups

A. Start in a plank position with hands directly under shoulders and legs extended, holding the body up.
B. Raise hips so the body is in an inverted V position.
C. Bring the body back to plank position and lower body to the ground by bending arms at 90 degrees.
D. Push the body back into the plank position. Repeat.

Do 5 reps.

Lateral Jumps

A. Stand up straight with legs spread out.
B. Push hips backward and places body weight into the right leg, bending the knee.
C. Then jump and shift body weight into the left leg, bending the knee.

Do 5 reps on each leg.

Squat Jumps

A. Stand with feet shoulder-width apart.
B. Start by doing a regular squat, then jump up.
C. When landed, lower body back into a squat position.

Do 10 reps.

Day 2

Start with a 1-mile jog, 10 hill sprints that are 10-30 seconds each, and walk or jog downhill between reps. Then do 3 sets of the following:


A. Standing in front of a bench, chair, or block, place the right leg on top of it.
B. Using weight in the right leg, lift the left leg to meet the right leg.
C. Alternate between legs.

Perform 10 reps on each leg.

Hip Bridges

A. Lay on back in front of the bench, chair, or block, with the left knee, bent on top of it and right leg straight up.
B. Push through your heel to lift your hips while squeezing glutes and lower back down.

Perform 10 reps on each leg.

Around the World Plank

A. Begin in a plank position with hands directly under shoulders.
B. Shift weight to the right to balance on the right hand and right leg; keep feet stacked with the left arm and left leg raised.
C. Lower left hand behind the body to balance on palms and heels.
D. Shift weight to left to balance on the left hand and left leg; keep feet stacked with the right arm and right leg raised.
E. Come back to starting plank position.

Day 3

Start with a 2-mile jog. Do 8 sprints, and after every odd sprint, do:

Forward Lunges

A. Stand tall with legs hip-width apart.
B. Take a big step forward with the right leg and shift weight forward.
C. lower body until right thigh is parallel to floor and shin is perpendicular.
D. Return to starting position and lift right leg high into a 90-degree angle.

Perform 5 reps on each leg. 


A. Stand up tall with right leg up into a 90-degree angle.
B. Jump up with the left leg.
C. When landed, switch left leg to up into 90-degree angle
D. Jump up with the right leg.

Perform 5 reps on each leg.

Continue with a 1-mile jog. Then do 2 sets of the following:

Flutter Kicks

A. Begin on the back with arms by your sides.
B. Lift legs up about 6 inches off ground.
C. Make small, rapid scissor-like motions with legs.

Perform each for 30 seconds.

Day 4

Start with a 20- to 30-minute run. Then do 2 sets of the following (as shown above):

  • Step-Ups
  • Lateral Jumps
  • Around the World Plank

Day 5

Start with a 1-mile jog, 10 hill sprints that are 10-30 seconds each, and walk or jog downhill between reps. Jog again for another mile. Then do 3 sets of the following (as shown above):

  • Downward Dog Push-Ups
  • Hip Bridges
  • Squat Jumps

For her workouts, Emma really gets up quite early in the morning to be on time and finish her workouts quite early in the day and relax in the evening. She explains her routine saying, “I’m an early bird. I like to get my workout done in the morning, but most days I’ll have a second run in the afternoon. On a typical workout day, I wake up at 7 am, drink some coffee, eat a piece of toast with peanut butter and honey, and drink at least 1 pint of water with electrolytes in it (Nuun, duh!). At 8 am I start getting ready for the workout and do some warm-up mobility exercises at my house.  We usually meet at 9 am for our workout, will run intervals on the track, and run a total of 10 miles. Then, we head to the gym to lift weights for an hour. After that, we are usually pretty hungry so go to brunch. After that, it’s time for a nap. Recovery is so important for performance and sleep is a big part of that recipe. I’ll typically have a second run, about 5 miles. After the second run, I’ll cook dinner. Workout days are tough and so I’m usually in bed by 9 pm.”


With this intense workout routine, she has adapted herself to pretty diverse conditions when it comes to the day of the race. She explains by saying, Anytime race-day conditions are challenging it creates a distraction from the goal at hand. For example, I’m a Colorado girl, so I thrive in cooler temperatures with low to no humidity. I’ve had to run hot races, though, and often the steeplechase is run in the middle of the day. Focusing on myself by controlling what I can control and letting go of what I can’t control has helped me to deal with this. It creates fearless racing and builds confidence. It also results in more personal growth and fulfillment.”

Emma Coburn is quite fearless when it comes to daily challenges that she has to face in her life. She has quite a few tricks and tips that she has shared with her fans which she likes to do before each race. She explains her pre-competition routine, saying,

“I visualize my races when I’m in my hotel room before a competition. I go through every second of the race and key in on how I want to feel and think and what I want to see. It helps me to calm down and feel ‘in control’ of my situation.

I also have a pre-race routine. It’s the same routine I’ve had for years. I think routine is a crucial recipe for race-day confidence. Three hours before my race, I eat a banana with peanut butter and a bagel. I then have a conversation with Joe, my husband, and the coach. He’s the last person I talk to before every race. I also make sure I’m well hydrated and that I’ve done a proper warm-up. In short, I control what I can control, and I let go of what I can’t.”

She is always embracing discomforts saying that it is a part of her identity and her lifestyle now. Thus, there is no going back. However, do not assume that it is easy. It is rather hard and she explains this by saying,

In short, by practicing discomfort and learning how to push. The reality is that it’s going to hurt no matter what. And, letting off of the gas will just leave you feeling disappointed in yourself. A mantra helps. Sometimes I tell myself to stay on it, stay on it, stay on it … over and over and over. Or, I’ll look at the clock and analyze my splits.

I’ll think something like, OK, that was a 72. … Now I need to run a 71 for my next lap. Or I’ll just count it down the meters from 800 to 700 to 600 and so on. We all have different mind games we play with ourselves. But really, it’s just about practicing discomfort and going for it. Even though I’m more used to the feeling now, every time I line up in a race, I feel like I’m starting from scratch again in my head. It’s never easy, it always hurts, and it’s always a mental battle. … But it’s so worth it.”

Even she changes her favorite workout that would really give her the final push to maintain her level of toughness. She says that some workouts really boost her confidence. In her opinion,

“It depends. Sometimes my favorite workout is also the one that’s the most painful. So, in the moment it’s not my favorite. It’s usually my last big steeple workout before I travel to a race. If the workout goes well, it gives me the confidence I need to know that I’m ready to go. It’s usually something with sets of longer reps (like 1000- to 2000-meters) over barriers.”

But that does not make her feel that she is ever going to abandon the steeplechase. It is her “home, someplace she feels comfortable in. She explains this by saying, “I feel like the steeple is my home. It’s where my body thrives. It’s second nature. I hope to keep doing it for as long as I can, for as long as my body cooperates. I would have no problem doing a longer distance if I can’t run the steeple anymore. But, I’ve never raced anything longer than a 3K outside of college cross country, so I would have a lot of work to do. That being said, I am definitely in the steeplechase for the foreseeable future.”

If she would have to publish a memoir, she says she would! And that would consist of her experience and struggles in these professions so that she could help inspire others to follow her feet. She explains, “One of my favorite quotes is from Shel Silverstein. It’s a line from a poem that ends with this: “Anything can happen, child. Anything can be.” I read the poem right before I raced in the London Olympics. And, during the race, that quote kept coming up in my head. Over and over. I don’t know that I would be allowed to use it, but it’d make a perfect title.

That’s all about the workout routine of Emma Coburn. Here’s all about her diet plan which keeps her fueled.

Emma Coburn Diet Plan

It is very common to all the runners that when they are in their peak season, the training intensity is too high that they lose weight and become very lean. It is not any kind of process but occurs naturally because of the high intensity of exercises and lifting or HIIT workouts. In fact, Emma says that she never really weighs herself.


Like all runners, when she’s in peak season and the training intensity is high, Coburn naturally loses weight and becomes very lean. It’s not a process she’s focused on—it just happens by running many miles, lifting, and cranking up speed workouts. In fact, she rarely relies on a scale for feedback. She intended her wedding day to happen during her running break when she states she’ll gain some weight and fit into her dress a little more and feel free to indulge in whatever food and drinks she wants to have.

“I’m not someone who stresses about my diet and I don’t count calories,” Coburn says. “I don’t worry about that part of it as long as I’m feeling fueled and getting the right nutrients when I need them. I love cooking and I love running and I love eating—all these things are in a happy balance together.”

Most athletes go through weight fluctuations throughout the year. Their training or competition weight is definitely different from their off duty weight. It is even normal and even healthy to do so.

“You can be a strong, happy, successful runner and not have a negative relationship with the food you eat or a negative view on your diet,” Coburn says.

Coburn and Lizzie Kuckuk, a certified dietitian at the Sanford Sports Science Institute, gives some suggestions on maintaining a healthy approach toward fueling, weight, and training seasons:

“Up until this point there have been dresses I’d try on and look down and just see my ab muscles—I don’t think I want that necessarily to be what the focal point of my wedding day is,” Emma says. “I can go and have parties and brunches with friends and not be stressing. In the off-season, I don’t have reservations about having a bunch of fun and eating whatever I want.”

During periods of extreme focus on race goals, all runners have to decide whether to have that second beer or third cookie, not because it might impact performance but because of how it might affect sleep or stomach issues during the next day’s run. Kuckuk says that kind of concentration is unsustainable, which is why everybody needs to stop once in a while.

“The off-season is a great time to try new foods,” Kuckuk says. “Some people have sensitive stomachs so they have to cut out something like Mexican food while they’re training. When you’re on a break, you don’t need to worry about how it’s going to affect your G.I. system during a long run.”

Here are a few tips:

Don’t be too strict. Even when she is practicing for a competition, Emma does not restrict any kind of food. However, she cuts down completely on artificial sweeteners and drinks less alcohol. Besides this, her diet is almost pretty much the same. She likes to eat healthy and whole foods throughout the year even when she is off training. She does not count her calories too much but makes sure that she is getting enough of it.

Kuckuk coincides with that theory.

“It’s okay to have ice cream once in a while,” she says. “If you don’t allow yourself to do that, that’s when we go overboard in the offseason.”


Go by feel. You will comprehend you’re at the proper weight to reach your running ends if you consider yourself as strong and sturdy when you’re running, Coburn says. If she starts to encounter back-to-back runs that don’t go rightly—she feels a lot fatigued or can’t heal immediately—it’s a great suggestion that she might want to look over at her food and water intake.

“It’s about making sure the diet is supporting the intensity of training and getting enough fuel,” Coburn says. “It’s hard to articulate what ‘going by feel’ is for other people, but I measure my fatigue level.”

Emma and her dietician do not recommend using scales because when a runner starts to run too much or lifts too heavy, he or she is naturally inclined to gain more weight than is initially planned. This is because of increased muscle density.

“The number on the scale can make us feel defeated or like a failure,” she says. “Most of us just want to feel confident and look like a healthy athlete. That won’t always be reflected by a number on a scale.”

But don’t go too crazy. You may want to eat out at a pizzeria or a cafeteria quite too often, but it does not pay in the long run. So do not expect results after eating out almost every alternate day.

However, one of Coburn’s favorite places during the break is a Mexican establishment in Boulder, Colorado, where she resides too. She loves a large burrito and the margaritas there. She also likes to indulge in a few more scoops of Phish Food ice cream when she is off her training period.

“During that time I eat whatever I want, whenever I’m hungry,” she says. “Usually the first couple of days of the off-season you’re just shoving food in your face and having a ball. It’s more than you’re in celebration mode and less about cravings. My day-to-day isn’t like a freak show, though—I’m not having piles of unhealthy food in front of me.”

Most athletes, especially runners, gain about 5–10 pounds on a training hiatus, Kuckuk says, figuring that it’s a strong, normal range to the target. It’s when somebody goes a little overboard and borders near the 15-pound gain that it might be time to take it back in control.

“You come back and think you can just run the same paces as you did before and you physically can’t do that if you’re carrying around 15 more pounds,” she says. “The 5–the 10-pound range is easy to get rid of with small dietary changes and an increase in mileage. But more than that, it’s hard to mentally feel good about getting back into training and running.”

However, this weight gain and weight loss are pretty normal for a runner and it is something that he or she cannot escape. Rest days are also to recover fully and not exercise much either. That will definitely make you gain some pounds if not much.

 “My race weight isn’t something that is a natural place I can stay for more than a couple of weeks. My off-season weight isn’t necessarily what my natural weight should be either,” Coburn says. “The offseason is about rest and recovery—for me, that’s eating what I want and doing whatever I want, and not exercising. That’s obviously going to make you gain a few pounds.”

However, there’s one more thing that makes Emma gains weight more than anything else and that is that she can be easily bridebed with food. She reveals in an interview, saying, “I’m bribed easily with food—always up for brunch. Always!”

However, she does balances it out by adding some protein and veggies in her diet. This is what her lunch looks like, she says, “Adding protein powder to a smoothie, or tacos with a poached egg on top or just scrambled eggs. I eat three to four eggs a day.”

She also likes to add some sauce to spice things up and to evade monotony. She says, “Carrots dipped in spicy buffalo wing sauce. The sauce isn’t a “health food,” but I still love it.”

With a clean eating schedule most of the time and high-intensity workout, she makes her goals pretty clear. However, it is inner motivation than anything else which helps her achieve her goals. She explains,I’ve always just focused on myself and my goals. What other people expect doesn’t raddle me. … Having a target on my back doesn’t make me intimidated. Instead, I put pressure on myself because I never really feel like the job is done or that I’m done improving. I always try to take lessons from races. So, I think that my desire to strive for always getting better naturally puts pressure on me. That creates positive momentum and helps to keep me accountable to work hard.”

So one of her guilty pleasures is drinking beer. But she only does it off-season! She says, Well, I don’t drink beer while I’m training. Only in the offseason. My family is a Coors Light family so, if I’m drinking a beer, it’s going to be a Coors Light.” Another one of her guilty pleasures is to bake a cake! Loads of it! And she loves to bake some particular kinds like, “I love frosting and decorating cakes the most. And I’m also a chocolate girl at heart. I like red velvet or anything chocolate. But not chocolate on chocolate. I like chocolate cake with something like salted caramel or peanut butter frosting.”

Here is something else that she likes to makes! Gummie bears! That has some specific health benefit, she says. In her words, “I’ve found gelatin is very good for tendon health. I have had problems with my Achilles tendon in the past, so I’ll make Red Bull gummy bears – which are not only nice but also good for my tendons!”

Her favorite post-workout meal is usually a good and nutritious serving of smoothie which has a lot of protein in it. She explains, “I try to bring a smoothie to the track with me to drink after my workout and I make sure it is packed with protein. Protein is crucial for muscle recovery. After the gym, I usually make eggs, toast, and sausage. Or eggs and a bowl of yogurt and fruit. And lots of water. I try to drink a gallon a day of water- with electrolytes in it- a day when I’m in heavy training.”

She also drinks a sports drink which she loves. She explains, “I love the strawberry lemonade Nuun Sport. I drink a lot of Nuun Sport daily. One product that really surprised me was the Nuun Rest. I recently used it while traveling overseas and it was so effective at combatting the jet lag and giving me good sleep!”

But there is more than one reason to have this sports drink. She reveals, “I’m excited to be a part of the Nuun family. I’ve been drinking Nuun for years and really believe in the product. I also love the values that Nuun has, clean product, clean planet, and clean sport.”

Moving onto some lifestyle tips given by Emma Coburn.

Emma Coburn Tips and Tricks


Here are some cool tips that Emma Coburn gives on different spheres of life:

Championship tip

“I always try to keep everything as light as possible and to keep the nerves and pressure at bay, I like to binge on crap TV. I always try to bring a live streaming device and plug it into the hotel TV or laptop. I like to watch comedies and I’ve just re-watched The Office [US version] for the tenth time. I’m also a big fan of The Great British Bake Off.

Watching TV helps me emotionally while physically I try to take lots of rest – regular naps and good sleep. However, it is important not to isolate yourself too much. To stay holed up in a hotel room five days before a big race also does not help reduce the emotional stress.”

Psychological tip

“Every athlete copes differently with the stress of competition and I find what motivates me is to have a really solid plan going into each race. I race better when I have to execute and hit certain splits at certain points in the race.

Many athletes thrive on just going out and racing, but for me, I like to control and visualize what is happening. To make a detailed plan makes the race less nerve-wracking.”

Technical tip

“It is often chaos in a high-level steeplechase race, so to get over each barrier without an accident I try to remain calm and relaxed. This works for me.

I have to say, so far, I have never had any major accidents during a race, although in my final workout before the London Olympics, just as I was going over the water jump I noticed two geese in the water. I had to change my flight plan to avoid hitting them, so although I’ve never personally fallen, I once nearly killed two geese!”

Coaching tip

“My coach [and husband] Joe Bosshard often tells me “it’s just running, babe”. He tells me this to calm me down if I’m over-thinking a race or over-thinking a workout. It helps remind me that running is just running and not the most important thing in the world.”

Top tip for surviving the athletics circuit

“I like to travel with a NormaTec, and whether it has a placebo effect or not, I do feel it helps my legs when I arrive at destinations after flying.

I also have a pre-hab stretching routine, which I always try to do every day. I have carried out this routine in hotel lobbies and hotel corridors in the past, particularly if I’ve landed late to a destination. I find it useful in helping my body recover.”

2014 Glasgow Diamond League
Glasgow, Scotland July 11-12, 2014

Top parental tip

“It is not so much a tip, but I just appreciate their general support. They travel to many of my international meets and I love having them there because it is a peaceful reminder of home. Their presence is always something I look forward to. They never ask anything from me. They are just there to support me.”

Fashion tip

“I really like traveling in cotton dresses. I think you not only look cute but wearing them is as comfortable as wearing pajamas, which I find very helpful on long overnight flights.”

Driving tip

“I am not a great city driver. I grew up in the mountains and I am far more comfortable driving over a snowy mountain pass. It is not necessarily a driving tip, but I find on a long journey listening to a podcast definitely helps pass the time.”

Vacation tip

“We are very lucky as athletes to visit many beautiful cities, but we rarely get the chance to visit them and hang out in our bathing suit. That’s why at the end of the season I like beach vacations, sitting on my butt and doing nothing!

My favorite place is Hawaii. I have been there five or six times before and it is where I am getting married this year.”

Social media tip

“The world of running is so universal if I post a picture of running in a different city the number of responses I receive from people saying they’ve run that trail is overwhelming. I find social media is a great way of connecting with people and sharing the universal love of running.”

Dating tip

“In terms of date nights, we really like to go to for early happy hours and get 50 percent off food offers. I like it because it means we are often done by 8 pm and it allows me to get to bed early as an athlete. Plus I also love a good bargain!”

Emma Coburn Idols & Motivation


She does have one of the mentors and motivators in the sports industry, who is luckily also her very good friend! She explains the bond by saying,

“One of my mentors in the sport is my friend, Kara Goucher. I admired her career for years before I ever met her. She moved to Colorado in 2013 and we trained together for 3 years. We have grown to be close friends, she was a bridesmaid in my wedding in fact. What I admire most in Kara is that she is one of the best runners in the country, while still being supportive to other women in the sport, and while using her voice to make track and field a better place. She showed me that being true to yourself, celebrating others, and pursuing your biggest goals can all exist together. Kara is a special person!”

That’s all about Emma Coburn’s workout routine and diet plan to stay at the top of her game!

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