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We all have different careers and unique day-to-day activities, but having a normal day job and a routine makes our days similar to each other. What’s interesting though, is finding out what those people who do things a little differently do every day. We connected with Olympic gold medal winner and Greg Rutherford MBE to find out what a day in the life of a professional athlete is like.


Most people would expect me to spend all my time practicing long jump, but the specific jumping side of my training is a lot less than people think. I only go running down the track and jump once or twice a week. The rest of the time I’m doing a mix of fast running, plyometrics, and weight lifting. As soon as I wake up, I do an abs and press-up workout in the morning.

I like going into the woods and using nature’s creations for workouts, like a plyometric workout involving jumping onto stumps of trees.

I do a lot of hill sprints in the woods near my house. I will take a section of a hill and do around 30-50m sprints or on my traditionally hard Saturday session maybe 100-120m in conjunction with some speed work. Running up hills or steps builds strength and plyometric power in the legs which leads to a faster sprint down the runway.

When I go to the gym, I mainly do Olympic lifts. I’m a big fan of power cleans and I do single-leg step-ups onto a box. If I am doing power cleans it could be 8 sets of 2 for pure power or 8 sets of 10 to work the body into a fatigue stage, it’s all about building explosive speed and power for the jump. I also do leg raises while hanging from a bar, in order to stabilise my body under tension to develop core strength.



I enjoy cooking, but as an athlete, I tend to eat lots of chicken and steak, which can get quite repetitive, so I always fill up the condiments cupboard to ensure flavour variation. Often for lunch or dinner I will have meat with different veg.

I follow a relatively low-carb diet and I stay away from sugar as much as possible. My diet is high in protein, healthy fats, salad, and veg. In the morning, I might have eggs or a shake made with protein powder, a dollop of peanut butter, ice, water, and Greek yoghurt, so it is high in healthy fats and protein. I never go for long runs so carbs aren’t very important to me.

On a heavy lifting day, I might add some gluten-free pancakes with peanut butter and honey for a natural form of sugar. I’m not coeliac but I have found that going gluten free does help. I put on weight easily so I have to stay on top of my snacks, but if I’m hungry I might have a can of tuna or a protein bar.



Linked to DNAFit results:

My DNAFit results showed a lot of the things I believed in myself, it’s a great tool for reinforcing the thoughts and feelings I have about myself. I always thought I’d be pure power and my DNAFit test proved that I am and that’s a big aid in training. I don’t think since taking the test I train differently as such, it’s reinforced the views and values I have in regards to training.

Now I understand my body better. I can walk away from a training session not fearing I’ve done the wrong sort of training. The results have shown I have increased injury risk, which has also been shown from the amount of injuries I’ve have during my career, so now I know to taper down on my training and not over do it as it will be more detrimental than positive.


Nutrition Training Olympics Athlete Greg Rutherford Professional athelte Athletics Sport


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