Olympic Sprinter Allyson Felix Shares Her Go-To Core Workout & How She Stays Motivated

If one thing is certain about 2020, it's that absolutely nothing went according to plan. And for Allyson Felix, that sentiment certainly holds. The four-time Olympic sprinter was training for the 2020 Olympic Games when the pandemic shelter-at-home orders went into effect, earlier this year. Shortly thereafter, the Summer Olympics were postponed until 2021.

"When you think about running and racing, there's such a buildup and such a process, you spend so much time in preparation," she tells mindbodygreen in an interview. "To do all the work and realize the race isn't happening is really hard."

However, the disappointment didn't stop the six-time Olympic gold medalist from continuing with her training. "I gave myself the space to grieve the loss, to feel it and experience it," Felix says. And from there, she set out to shift her mindset. "I took my time, then I had to figure out: What's my new goal; what's the new plan to get there; how can I do even better now?"

This likely comes as no surprise, but, as an Olympian, Felix works out...a lot. "Typically [I train] around five hours a day," she shares. Three of those hours involve running on the track or the road—she also homes in on middle-distance training, speed work, and technique. 

One major component of Felix's strength training is core work. "It's probably 30% of the exercises I do in the gym, and I always do a little extra at home." That's because "Core is so crucial, especially to a sprinter," she says. 

As for her go-to exercises? Felix is a big fan of classic core exercises like Russian twist and bicycles. "I also do a lot of planking and piking up," she says, adding that she loves incorporating variations on plank that really challenge her stability.

Not only is Felix dedicated to her training schedule, but she’s also diligent about her recovery routine. "For me, that looks like ice bathing after an intense session, doing foam rolling and massage stick, and stretching," she says. "I make sure I'm really stretching before workouts, after workouts, and when I have time at home to really get into those muscles."

On an active recovery day, Felix may go for a longer run—where she also keeps body preservation in mind. "During those road runs, I love using Dr. Scholl's performance sized-to-fit running insoles—they provide comfort, arch support, and are one other area where I can help prevent injury," she says. "I see that as contributing to my recovery, as well."

Felix is also sure to take one full day off, when she may get a chiropractic adjustment or massage. Beyond the physical recovery, though, these days also serve as a mental refresh. "The day I have off, I try to really have off. I'm not thinking about training; I'm not thinking about racing; I really try to let my mind rest," she says. "It's how I start my days as well; I have a gratitude journal, and I just focus on unplugging from all of that work and intensity."

When the Olympics were postponed, one area of well-being Felix decided to focus on was her nutrition—in order to be even stronger when she returned to racing. 

That said, anyone who spent extra time at home this year knows that sticking to a nutritious diet (sans unhealthy snacking) can be a challenge. "For me, I decided anything I'm bringing into the house needs to be good for me and fuel my body," says Felix. "So I make sure I have fresh fruit in the house, and my go-to healthy snacks like granola and yogurt." From there, it was about staying disciplined, all with her Olympic goals top-of-mind.