Emma Coburn is an American middle-distance runner known for her exceptional performance in the 3,000-meter steeplechase. Born on October 9, 1990, she achieved a remarkable feat by winning the 2017 World Championship in London in the 3,000-meter steeplechase event with a record-breaking time of 9:02.58. Notably, she surpassed her own world record with this achievement, becoming the first American female to secure a gold medal in the steeplechase at the World Championship.

Previously, Emma Coburn set an American record of 9:07.63 in the 3,000-meter steeplechase, earning her a bronze medal at the 2016 Olympic Games. Additionally, she competed in the 2012 Olympic Games, finishing in 8th place in the final. In the 2011 World Championship, she secured the 10th position, and in the 2015 World Championship, she finished in 5th place.

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 6^th 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

Emma Coburn’s Achievements and Titles

Emma Coburn Workout Routine

Emma Coburn, a renowned former runner, gained fame as a champion in the 3,000m steeplechase. She is highly esteemed in the American running community. Coburn actively engages with her fans on social media, sharing a plethora of workouts and her daily meals to inspire those who aspire to follow in her footsteps.

But how did she really begin 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.”

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,

Her daily practice routine is quite diverse. On certain days, she engages in intense workouts, whereas on others, she opts for brief, straightforward sessions. She explains, “There are days when I cover 15 miles, engage in weightlifting, and undergo rehabilitation. Then there are lighter days where I just run an easy eight miles and call it a day. Having a mix of different activities throughout the week, like intense workouts, long-distance runs, and easy jogs, keeps things interesting.”

Emma has mastered effective techniques to soothe her sore muscles. She shares, “I make it a point to receive a massage once or twice a week. Additionally, I use NormaTec recovery boots and a Roll Recovery roller to aid in my recovery process, and I emphasize the importance of hydration by drinking a gallon of water every day!”

Yet, she’s also genuinely excited about her competitions, thanks to her thorough preparation well ahead of time. She divulges, “I engage in visualizing the race and reflect on past workouts and races that have equipped me for this. I prefer to avoid getting overly excited; maintaining a relaxed and calm demeanor is key for me.”

Nonetheless, she acknowledges the increased challenges faced by beginners on their journey, a struggle she herself has encountered. Offering her advice, she says, “Start to appreciate running, and in time, you’ll find joy in it! During my high school years, it took a considerable effort to develop a passion for running. It’s painful, it’s tough, but now, it’s a central part of my life.

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!”

Despite frequently donning workout attire nearly all the time and in various settings, she feels the need to clarify a common misconception. She states, “Living in Boulder, CO, it’s quite normal to see people in workout gear and leggings just about everywhere. However, I suppose there are exceptions, like I wouldn’t opt for leggings for a formal date or a professional meeting. Beyond those scenarios, it’s my go-to.”

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 recounts to her followers one of her most draining experiences, explaining, “The run I’ll never forget was in Wisconsin during August. Unaccustomed to the humidity, I found myself struggling and drenched in sweat mid-way through a long run. Then I came across some kids using a Slip N Slide. Seizing the moment, I used the hose to cool off before continuing on my run. It was like a spontaneous ‘drive-by cooling-off’ moment.”

Emma Coburn Home Workout Challenge

What’s more inspiring than discussing the impact made by the champion herself? And the highlight? She crafted it using her unique exercises and training regimens. Emma Coburn, an Olympic Bronze Medalist and a high achiever, has designed a 5-day workout challenge for her fans, encouraging everyone to give it a try.

This practical and impactful workout routine consists of fundamental exercises that Emma Coburn incorporates into her daily regimen, with guidance from her strength training coach and physiotherapist. It’s designed to be accessible, not just for Olympic-level athletes, but for beginners as well. “Incorporating a comprehensive workout that enhances full-body strength, balance, and dynamic movements lays a solid groundwork for any athlete,” she explains. “Regardless of the sport or skill level, it’s essential for everyone to build this foundation to maintain health and improve performance.”

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 targets the back, hamstrings, and core. Begin the deadlift without a resistance band if it feels challenging, focusing primarily on maintaining proper form. Once your form is perfected, you can enhance the exercise by adding a resistance band to the pull-back phase. Remember to focus on executing the movement smoothly while engaging your core throughout.

Dead bugs

The key instruction is to ensure your back remains flat against the ground and your limbs are as extended as possible. From this position, stretch your legs out completely and allow them to hover briefly before drawing them back to the starting position. Proceed to replicate the movement on the opposite side.

Lunge pullbacks

Arm movement plays a significant role in running efficiency. While in a lunge stance, push your arm from the extension apparatus as far back as possible, engaging your latissimus dorsi muscles. Be mindful to keep your front knee from extending beyond your big toe during the lunge.

Hamstring stretch

The fifth activity involves the classic hamstring stretch, which is excellent for enhancing leg flexibility. Although straightforward, this stretch is crucial for runners who often experience tight hamstrings due to frequent running. It serves as a reminder to maintain dorsiflexion in your foot during the stretch.

Emma Coburn wants to make people proud and inspire young people interested in her sport. She hopes to be remembered as someone who encouraged others, helped young athletes chase their dreams, and made a positive impact in her community.”

Despite facing serious injuries throughout her career, she believes they have made her mentally and physically stronger and more courageous. She shares, “I’ve dealt with poorly timed injuries that were hard to get through mentally and physically. Leading up to the 2016 Olympic Trials, I struggled with an Achilles injury for over a year. It was challenging to take things one day at a time without worrying about the upcoming Olympic Trials. But with patience, I managed to overcome these challenges, win at the Olympic Trials, and secure a Bronze medal at the Rio Olympics.”

She eagerly anticipates all her competitions, seeing them as excellent opportunities to encounter diverse individuals and learn about their strategies. She elaborates, “I’m excited about the upcoming World Championships in Doha, Qatar. Taking place at the end of September, it will gather the world’s top athletes!”

Running is her primary training activity, but she also focuses on building stamina through strength training exercises. She mentions, “Running is my main activity, but I complement it with gym sessions and weightlifting. I lift weights three times a week, which significantly enhances my running experience. It helps me stay fit and feel powerful.” This is a glimpse into her workout regimen.:

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.

https://www.instagram.com/p/B-uv6ARJcQ6/

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:

Step-Ups

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. 

Skips

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

Emma prefers to start her workouts early in the morning, allowing her to complete them early and enjoy her evenings relaxed. She shares, “I’m a morning person and like to finish my first workout early. I usually have a second run in the afternoon. My day starts at 7 am with coffee, toast with peanut butter and honey, and a pint of water with electrolytes. By 8 am, I’m warming up and by 9 am, I meet my team for our workout, which includes intervals on the track and running a total of 10 miles, followed by an hour of weightlifting at the gym. Afterward, we often go for brunch, then I take a nap to aid recovery, which is crucial for performance. In the late afternoon, I go for a second run of about 5 miles, and after that, I cook dinner. My days are long and busy, so I’m usually in bed by 9 pm.”

Through rigorous training, she has honed her ability to adapt to a variety of conditions on race day. Reflecting on her experiences, she explains, “Facing challenging race-day conditions can be a distraction from the ultimate goal. As a native of Colorado, I excel in cooler temperatures with low humidity. However, I’ve had to tackle races in hotter climates, often with the steeplechase scheduled for the midday heat. By focusing on what I can control and letting go of what I can’t, I’ve learned to approach these situations fearlessly. This mindset not only boosts confidence but also fosters 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,

During her peak season, Emma Coburn naturally loses weight and becomes leaner due to the intense training regimen, which includes running many miles, lifting, and speed workouts. She doesn’t focus on this weight loss process and rarely uses a scale for feedback. Coburn planned her wedding day to coincide with her running break, allowing her to gain some weight and fit into her dress more comfortably. During this time, she intends to indulge in whatever food and drinks she desires.

“I’m not someone who stresses about my diet, and I don’t count calories,” says Coburn. “As long as I feel fueled and get the right nutrients when I need them, I don’t worry about it. I enjoy cooking, running, and eating, and I find a happy balance between them all.”

Many athletes experience weight fluctuations throughout the year. Their weight during training or competition often differs from their off-duty weight. This variation is normal and can even be healthy.

“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, offer some tips for maintaining a healthy approach to fueling, weight, and training seasons:

“So far, when trying on dresses, I’d glance down and notice my ab muscles—I don’t necessarily want them to steal the show on my wedding day,” Emma explains. “I can enjoy parties and brunches with friends without stressing. During the off-season, I’m free to have fun and indulge in whatever I want.”

“During the off-season, it’s an opportunity to experiment with new foods,” Kuckuk remarks. “Some individuals may have to avoid certain foods like Mexican cuisine due to sensitive stomachs while training. However, during the break, there’s no need to fret over how it might impact your gastrointestinal system during the long run.”

Here are a few tips:

Don’t be too strict.Even during competition preparation, Emma doesn’t impose strict food restrictions. However, she does eliminate artificial sweeteners and reduces alcohol intake. Otherwise, her diet remains consistent, focusing on healthy whole foods year-round, even during off-training periods. While she doesn’t obsess over calorie counting, she ensures she’s getting sufficient nutrition.

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’ll know you’re at the right weight for your running goals when you feel robust during your runs, Coburn explains. If she experiences consecutive runs that don’t go well—feeling excessively tired or struggling to recover quickly—it’s a sign she may need to reassess 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.”

“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.

During her downtime, Coburn particularly enjoys visiting a Mexican restaurant in Boulder, Colorado, where she also lives. She has a fondness for their sizable burritos and margaritas. Additionally, when not in training, she treats herself to extra servings of Phish Food ice cream.

“She explains, “In that period, I eat whatever I desire, whenever hunger strikes. Typically, the initial days of the off-season involve indulging and truly enjoying myself. It’s more about celebrating than fulfilling specific cravings. However, my daily routine isn’t extreme—I don’t surround myself with heaps of junk food.”

Kuckuk notes that it’s common for athletes, particularly runners, to put on about 5–10 pounds during a break from training, considering this a healthy and typical range. However, if the weight gain approaches 15 pounds, it might be an indication to start reigning things back in.

“She points out, “When you return, you might expect to run at your previous speeds, but that becomes physically challenging if you’ve gained an extra 15 pounds. Shedding 5–10 pounds can be straightforward with minor adjustments to your diet and by upping your running distance. However, when the gain exceeds that, it becomes mentally tougher to feel positive about resuming training and running.”

 “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 another factor that contributes to Emma’s weight gain, and that’s her weakness for food. She admits in an interview, saying, “I’m easily tempted with food—always ready for brunch. Always!”

Additionally, she enjoys adding sauce to her meals to add flavor and prevent monotony. For example, she loves dipping carrots in spicy buffalo wing sauce, acknowledging that while the sauce may not be considered a “health food,” she still enjoys it.”

With a consistent clean eating routine and rigorous workouts, Emma sets clear goals for herself. However, it’s her inner drive that truly propels her towards success. She emphasizes that she focuses solely on her own aspirations and isn’t swayed by others’ expectations. Instead of feeling intimidated by having high expectations, she embraces the pressure she puts on herself to constantly improve. Emma sees every race as an opportunity to learn and grow, which fuels her determination to work hard and continually strive for greatness.”

During the off-season, Emma indulges in a few guilty pleasures, like enjoying a Coors Light beer, as her family prefers it. She refrains from drinking beer while training. Additionally, she loves baking cakes, especially those with frosting and decorations. Emma’s favorite cake flavors include red velvet or chocolate paired with toppings like salted caramel or peanut butter frosting.”

Emma also enjoys making gummy bears, which she finds beneficial for tendon health. She explains, “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 go-to post-workout meal is a protein-packed smoothie, which she finds essential for muscle recovery. Emma says, “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. 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!”

She expresses her enthusiasm for joining the Nuun team, stating, “Joining the Nuun family is something I’m thrilled about. I’ve been a fan of Nuun for a long time and truly trust in its benefits. What’s more, I’m aligned with the principles that Nuun stands for, including a commitment to clean products, a clean planet, and fair play in sports.”

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 make an effort to maintain a light and easygoing atmosphere, especially to manage stress and nerves, by indulging in my favorite guilty pleasure: binge-watching lowbrow TV shows. I always bring a streaming device with me to connect to either the hotel TV or my laptop. Comedies are my go-to, and I’ve recently enjoyed my tenth viewing of The Office [US version]. Additionally, I’m quite fond of The Great British Bake Off.

Psychological tip

“Each athlete has their own way of dealing with competition stress, and for me, having a detailed plan for each race is key. I perform better when I know exactly what I need to do and when like hitting specific times at certain parts of the race.

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

Technical tip

“In the hectic environment of a top-tier steeplechase race, I focus on staying calm and relaxed to clear each obstacle safely. This approach has proven effective for me.

I’m fortunate to have avoided any serious mishaps in races so far. However, during my last practice before the London Olympics, I encountered an unexpected situation. As I approached the water jump, I spotted two geese in the water and had to quickly adjust my jump to avoid colliding with them. While I’ve managed to stay upright in every race, that incident almost turned me into a hazard for those two geese!”

Coaching tip

“My coach, who is also my husband, Joe Bosshard, frequently says to me, “it’s just running, babe.” He uses these words to soothe me whenever I start to overanalyze a race or a training session. This gentle reminder helps me keep things in perspective, emphasizing that running is simply one aspect of life and not its entirety.”

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’s not exactly advice, but what I truly value is their unwavering support. They attend many of my international competitions, and having them there is like a comforting slice of home. I always look forward to their presence; they never demand anything of me but are simply there to back me up.”

Fashion tip

“I 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

“Running connects people worldwide. Whenever I share a photo from a run in a new city, I’m amazed by the many responses from people who have run the same path. Social media has proven to be an excellent tool for connecting with others and sharing our collective passion for running.”

Dating tip

“For date nights, we’re fans of hitting early happy hours for those half-price food deals. I appreciate this because we usually wrap up by 8 pm, which suits my early bedtime as an athlete. And, of course, I can’t resist a great deal!”

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,