5X Olympic Medalist Aino-Kaisa Saarinen Shares Her Fitness, Diet & Training Routine

Namita Nayyar (WF Team)

7 years ago

Aino-Kaisa Saarinen is a Finnish cross country skier who has competed since 1998. Competing in three Winter Olympics, she won three bronze medals with one in 2006 (Team sprint) and two in 2010 (30 km, 4 x 5 km), and two silver medals at 2014 Winter Olympics.

Saarinen also won six medals at the FIS Nordic World Ski Championships with four golds (Team sprint: 2009, 10 km: 2009, 4 x 5 km: 2007, 2009) and two bronzes (7.5 km + 7.5 km double pursuit: 2009, 10 km: 2011). She has six individual victories in FIS races since 2002, but did not win her first World Cup event until she won the 30 km classical event at the Holmenkollen ski festival on March 17, 2007.

Lets read through Aino-Kaisa Saarinen’s spectacular journey in her exclusive interview with Namita Nayyar, President Women Fitness.

Ms. Namita Nayyar:

You started cross-country skiing at the age of 2 and reached the pinnacle of success by winning three bronze medals with one in 2006 and two in 2010 at the Winter Olympics. Walk us through this spectacular journey and tell us how it all began?

Ms. Aino-Kaisa Saarinen:

It all begun as a child in active outdoors family and with having a twin sister to compete with. We were living right next to cross country skiing tracks, which of course also helped. I also think it was very important to do various different sports as a kid. Addition to skiing, I was doing also 800m running, javelin and pole vault. At 11 years old, I started to realize, that I could actually be good in skiing. I see myself as not always being the most talented athlete physiologically, but mentally I feel like I am (one of) the toughest.

Full Interview on Next Page!

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Ms. Namita Nayyar:

Introduce us to a day in your life, preparing for the Olympics.

Ms. Aino-Kaisa Saarinen:

I am traveling a lot. On average, I have around 200 traveling days per year, so a typical day in my life can be a day at training camp.

On a typical day I wake up around 6:30 and I will do around 40 mins morning run + functional training before breakfast, to wake up by body and make it prepared for the coming workouts.

After breakfast, I will have about 30 mins time to relax before starting the workout. Morning workout is usually the main workout, so it can be hard or long training. Long training can be for example roller skiing 3 hours uphill with different speeds.

After first training I typically eat lunch and have a 1-2 hours sleep. After the daysleep, I will eat snacks.

There is some time to relax before the second workout. Second workout can be easy recovery workout or strength training, depending what I did on the morning. For example running and active strength stretching is a good example of a training which helps body to recover.

After training, I will have dinner and after dinner I usually do stuff like give this interview 🙂 or sponsor related stuff, doing emails or just relax and read a book. Then, before going to sleep, I will eat evening snack. That’s pretty typical day. Main things in the normal day are to run in the morning, to practice twice and eat 5 times. Breakfast-lunch-snack-dinner-snack.

Ms. Namita Nayyar:

What exercises comprise your fitness regime or workout routine that you may like to share?

Ms. Aino-Kaisa Saarinen:

I do have special functional training routine, which I do every morning after morning run which I’d like to share.

The routine combines stretching and movement so that one needs to have focus to keep balance and activate correct muscles. Routine is something that replaces regular stretching for me and is also something which would be first thing for me to promote for people who work in office and sit long times during day.

One can do it anywhere, it requires no extra equipment, good for outdoors or indoors. Surely something which is quick and fun way to activate the body and avoid stiffness. Prepares body and mind for the day.

Ms. Namita Nayyar:

Do you take some special diet or have a strict menu that you follow to remain healthy and physically fit?

Ms. Aino-Kaisa Saarinen:

I don’t think I have a very strict menu, but I do follow strictly few principles, which someone might thing is strict though.

1) I avoid saturated fat.
For example cheese and butter I avoid and favor oils and nuts.

2) I eat 5 times a day
Eating often avoids you to feel too hungry and enables you to feel comfortable all the time instead of too hungry or too full. I eat something about every 3 hours.

3) I eat a lot of berries and fruits
Berries and fruits are the best form to get vitamins in their natural form, which your body can use most effectively and helps me to avoid getting sick.

4) I avoid bread
For me, the most important source for roughage is morning porridge, fruits and berries, greens and other veggies. I eat a lot of those, so there is no reason for me to eat bread.

5) I eat a lot of carbs
Endurance athlete needs a lot of energy, so carbs are important to have a lot. But the main thing is here, the quality of carbs. Dark rice and pasta over white, the less processed, the better, Bio/Eco food over “normal”, local over imported.

Overall I favor everywhere organic food. For example meet, I also try to find either from organic farm or from wildlife.

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Ms. Namita Nayyar:

Advice and motivational words to the inspiring and budding cross country skiers who all are your fans, they shall like to know from you, what they should do for their climb to ladder of success in this field?

Ms. Aino-Kaisa Saarinen:

My advice is to be your own genuine yourself, no matter what.

When being true to yourself, you can get a lot of positive energy from people.

Another advice is to avoid getting stuck in negative feelings and bitterness.

Get strength from positive people, and let the good flow to people surrounding you and don’t worry about negative comments and vibes, let them go away. This gives you a lot of mental strength to reach your goals.

Ms. Namita Nayyar:

How did you feel before and after winning your first ever bronze medal at the Winter Olympics 2006?

Ms. Aino-Kaisa Saarinen:

I felt extremely happy and weird, because my first medal came with my first Olympic event of my career. When I was 18, I thought I’ll quit my career at 27 years old after my first Olympics. Happily that didn’t happen and I have reached 4 more medals in two more Olympic Games and still wanting more.

I really wanted a medal in 2006 and I promised my grandmother, that I will come back and show her the medal, which I did. Very emotional moment.

Ms. Namita Nayyar:

Who has been your greatest influence and motivator in your success in the field of your career in skiing?

Ms. Aino-Kaisa Saarinen:

Tough question. I think it is my Fathers mother, the grandmother who died when I was only 2 years old. I don’t personally really remember her, but a lot of people say I remind her a lot. And She is a person, who people talk very positively about.

Even though I met her only as a very young girl, in a way her personality has inspired and motivated me. And still does.

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Ms. Namita Nayyar:

While playing professional sports, athletes often face injuries and other difficulties, would you like to tell the audience about how to cope up and make a comeback after an injury?

Ms. Aino-Kaisa Saarinen:

I have been quite successful on my comebacks after injuries. 2010-2011 before the season I injured my shoulder and was able to do comeback for that season and get 3 medals from 2011 World championships. The worst injury I experience was broken fifth metatarsal on my foot when preparing for 2014-2015 season.

The first feeling is huge disappointment of course, but as soon as possible, you must plan how you come back the best. Being injured, is tough, because it does not mean athlete will rest. Actually during injury, athlete will practice a lot and do a lot of rehab exercises. Getting back from injury needs patience and also really hard work together. That is the main thing to understand.

Ms. Namita Nayyar:

With a massive following who look upto you and follow you, how does it feel that you are able to influence and inspire the healthy lifestyle of so many individuals?

Ms. Aino-Kaisa Saarinen:

It feels many different ways. It feels very good, but also I feel like it comes with a responsibility as well. Whereever I go, I always remember that I represent myself, my country and my sport.

One of the most touching example is when I heard the story of a kid with down syndrome who was motivated by my 30K Olympic medal so much, that he wanted always to do 30 K on exercise bicycle after that. My performance gave extra energy and helped that kid to exercise more than before. That was really strengthening to hear the story for myself as well.

Ms. Namita Nayyar:

What do you wish to say about the website Womenfitness.net and message for our visitors?

Ms. Aino-Kaisa Saarinen:

I would like to give few tips for getting active.

Go outdoors and enjoy the nature. You always move naturally when you go outside to fresh air and enjoying the nature is good for you as well.

Get yourself good equipment. For outdoors, if you have good clothing, no matter of the weather, you can always enjoy. Happy colors also help to refresh mind.

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