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Danielle Williams On Striking Bronze At The 2019 World Championships

Danielle Williams is a Jamaican track and field athlete specialising in the sprint hurdles. She is best known for winning the gold medal at the 2015 World Championships. In addition, she won two medals at Summer Universiades, bronze in 2013 and gold in 2015, and represented her country at the 2013 World Championships.

Williams recently recreated history by striking bronze at the 2019 World Championships in Doha.

Women Fitness President joins the exceptional sports star on her journey to success.

Namita Nayyar:

You are best known for winning the gold medal at the 2015 World Championships. Walk us through your spectacular journey and how did it all begin?

Danielle Williams:

My journey began at the age of about 6. I was attending preparatory school and my siblings were all doing sports, so naturally I joined as well. Growing up in the Caribbean, in schools we were all sorted in ‘houses’ which we represented at the annual ‘sports day’ activities and so it was then I discovered that I had a bit of speed. I was always winning among my age group at school, but when it came on to participating against other schools at the championships, I wasn’t even making the finals. I wasn’t one of those highly recruited athletes going into high school, so when I got to high school, I joined the track team. I would say my talent was about average among the girls who were in their first year of high school. I wasn’t the fastest, but I wasn’t the slowest either, but my high school coach at the time said that I worked hard, and I was super competitive. It was there I was introduced to the hurdles. I did the hurdles, the 100m and 200m’s, the relays, and even long jump in high school. Over the 7 years I attended high school (2003-2010), I was able to qualify for the renowned Boys and Girls Championships almost every year, and while I managed to advance to the finals in the hurdles and 200m, I never placed better than 5th until my final year in 2010. I look at that year as my breakout year as an athlete. I went into champs and won the Class 2 girls 100m hurdles and the 100m dash and my relay team got the bronze medal. That same year I made my first Carifta team, as well as CAC and World Junior teams. I went to the World Junior Championships in Canada virtually unknown and came out with a 4th place finish, beaten out of the medals by 1000th of a second. That became the fuel to my collegiate career. My performance at World Junior’s garnered the attention of a few Division 1 American colleges but I had already committed to a small Division 2 school in North Carolina.

The coach was a Jamaican who had coached at the high school level and had coached my sister in high school, and he had moved on to coach in the collegiate system. Under his tutelage, I was able to dominate at the Division 2 level, becoming a 19 time All-American and winning multiple national titles. In 2013, after being injured the entire 2012 season, I won the Jamaican national championships and participated in my first World Championships in Moscow. That experience served as the catalyst for my professional career. The competitor in me loved to be on that level competing with the best athletes in the world and I knew that was the path I wanted to take. In 2014, after I completed my collegiate career, I signed a professional contract with Adidas and began preparing for my second world championships. 2015 was my first year as a professional athlete and I was taking it all in stride, learning as much as I could and working to perfect my craft. 

Namita Nayyar:

You recently placed 3rd at the 2019 World Championships, your say after this incredible win?

Danielle Williams:

I thank God for allowing me to medal. So many athletes entered the championships and left without a medal, and for me to win a second world championships medal in my short career was a wonderful feeling. It was an especially great feeling after all I had endured in the season. In January I didn’t even know I would be on the podium after suffering a serious ankle injury in November, but it took a lot of faith, perseverance and hard work, and I was extremely satisfied with myself.

Full interview is continued on next page

This interview is exclusive and taken by Namita Nayyar President womenfitness.net and should not be reproduced, copied or hosted in part or full anywhere without an express permission.

All Written Content Copyright © 2020 Women Fitness

Namita Nayyar:

Introduce us to a day in your life.

Danielle Williams:

I wake up at around 7:30 AM, say a prayer and do a small devotion then turn my TV to ESPN. I watch a bit of ‘Get Up’ until about 8 AM, I make breakfast. Breakfast is usually scrambled egg and toast with turkey bacon, or a flavored oatmeal and a bagel. I eat, shower and then get ready or practice. I’ll head out by 9:47 for practice at 10:00 AM. Practice involves a 45 min dynamic warm-up routine, followed by a 15-minute stretch session. Following this, my coach will tell us the workout. The workout itself, depending on what it is, would last approximately an hour. It is followed by a cool down and light stretches. Then I would transition into the weightlifting portion of the workout, which lasts approximately one hour. In total, practice runs for approximately 2 ½ to 3 hours a day. Then I go home, have lunch, and shower. I would then watch a show on Netflix or Hulu for a couple hours before I either return to the track for my afternoon practice session or my voluntary coaching position. I volunteer with the Clemson University track and field team, so when I don’t have a second session, I’d go help them with their practice. I’ll get home around 6:30 PM at which point, I’d make dinner and rest for the remainder of the day.

Namita Nayyar:

Exercises that comprise a part of your fitness regime or workout routine that you may like to share with our viewers? Both cardio and strength.

Danielle Williams:

Some exercises that I do are runs; I’ll jog a mile for warmups, as well as runs up to 500m intervals. I also do a lot of core exercises, so planks, and med-ball abs. I do plenty hip mobility exercises as well, such as hurdle walkovers. In the gym, I do exercises such as squats, power cleans and deadlifts. I try to target the posterior chain in my gym workouts, so back, glutes, hamstrings and calves get the most focus. I also do a lot of exercises that target minor muscle groups such as glute bridges, band walks, pushups, etc.

Namita Nayyar:

Share the diet that you follow to remain healthy and physically fit? 5 foods you absolutely love.

Danielle Williams:

My diet consists of a lot of protein, carbs and vegetables. Those are the 3 food groups that are always on my plate. 5 foods that I absolutely love are chicken (so many meals can be made from this), eggs, rice, turkey bacon, and yogurt. 

Namita Nayyar:

Having to train constantly in extreme weather conditions, how do you take care of your skin and hair?

Danielle Williams:

The weather in South Carolina can go from extremely cold to hot in a year, so for my skin I tend to use baby oil or baby aloe vera gel and shea butter. For my hair, I wash it every 2 weeks and do a deep condition once a month. I use all Shea Moisture products and try to moisturize it weekly. In the cold months, I usually get a protective style such as braids.

Namita Nayyar:

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

Danielle Williams:

My family and a few good friends. They are the ones who have supported me since day one and they believe in me oftentimes more than I believe in myself and keep me encouraged.

Namita Nayyar:

What would be your tips, for athletes, to be less injury-prone? 5 tips to cope with the stress of sports.

Danielle Williams:

Hydrate. The more water and electrolytes you drink, the less likely it will be to pick up an injury. Pay attention to warm up, cool down and stretching. Doing those properly will also prevent injuries. Rest. If you aren’t getting adequate rest, then your bodies will overcompensate which will increase the likelihood of getting an injury. 

  1. Have a strong support system. The lows of sports can be low and so you need to have those people who you can turn to for a pick-me-up.
  2. Get a hobby that isn’t sports related. This provides an avenue to take your mind off sport when it becomes overbearing.
  3. Have friends outside of your sport. This can be tricky because those who don’t do the sport struggle to understand sometimes, but they can also provide a break.
  4. Get a sport psychologist. They can help you to understand your stress and channel it into a meaningful outlet.
  5. Watch old videos of yourself winning or doing well.
Namita Nayyar:

5 tips to work upon while preparing to become a professional track and field athlete.

Danielle Williams:
  1. Learn your craft—watch videos of people in your event who are successful, know the qualification standards and what it would take to be in the top lists.
  2. Practice hard and smart.
  3. Build your network—reach out to other professional athletes and coaches.
  4. Be consistent with everything, whether that be diet or practice.
  5. Maintain a positive social media presence.
Namita Nayyar:

Apart from running, what other activities do you enjoy the most?

Danielle Williams:

 Playing video games. Reading. Watching TV.

Namita Nayyar:

With the current outbreak of the coronavirus pandemic, how are you preparing for the future championships?

Danielle Williams:

I am staying prepared by going on long runs (2 miles) around my community, doing home exercise circuits, lots of abs and core workouts. I’m also incorporating Zumba and cycling into my workout sessions and I don’t deviate from my diet too much as well. 

Namita Nayyar:

Share a few words about the website Womenfitness.net and message for our visitors?

Danielle Williams:

Womenfitness.net is a wonderful resource for females to utilize as it offers information on a variety on topics, from fitness tips, to hair and diet, pregnancy and others. In a time when maintaining good health is paramount, womenfitness.net is a good source to keep women connected to their health and fitness goals, as well as serves as an encouraging medium. I encourage all visitors and readers to stay committed to maintaining a healthy lifestyle. Get in at least 30 minutes of exercise each day and maintain a balanced diet and it will do wonders for your life and body. Health is wealth!

This interview is exclusively taken by Namita Nayyar President womenfitness.net and should not be reproduced, copied or hosted in part or full anywhere without an express permission.

All Written Content Copyright © 2020 Women Fitness

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