Sydney McLaughlin-Levrone on Her Off-Season: “I’m Sitting Here with Chick-Fil-A”

Lately, Sydney McLaughlin-Levrone has been having a lot of trouble. Like, basically juggling. Last month, the Olympian showed off his skills when he visited his hometown in New Jersey. He did the same during an appearance on the “Today” show, and at a University of Kentucky football game right after being inducted into the school’s hall of fame. He can play balls, clubs… even mini-baguettes.

McLaughlin-Levrone’s high-level ability may seem like a random talent — one he learned from his fifth-grade teacher on vacation — but it makes sense if you’re familiar with the no-nonsense approach. of a person sponsored by New Balance and a strong focus.

“With vibration and shock, you’re in a state of flow, where your mind isn’t there, your body is doing what it knows how to do,” she tells PS. “Both require attention to detail, and real-time adjustments. Juggling can sometimes be a balancing act, and I think balancing obstacles is also very important.”

“It’s a fun party trick, but it’s also relaxing and therapeutic,” adds McLaughlin-Levrone, who even juggles a series of juggling balls to calm her mind before a race.

But McLaughlin-Levrone is doing a lot of mileage this year, too. In addition to winning two gold medals at the Paris Olympics (one of which included breaking his own world record in the 400m hurdles), he dominated the 400m flat at the invitation to the Diamond League finals in Brussels. In the midst of his prime, McLaughlin-Levrone spoke to PS about his 2024 stint, how he’s holding his career accountable and setting goals for the future.

PS: How much time do you usually spend training in the offseason? Is there something you like to do that you don’t usually have time for, or don’t want to do because of how it affects your body?

Sydney McLaughlin-Levrone: It changes every year, because the next season is always different depending on where the players are. But at least I try to rest for a month so that my body can rest, because the song sessions are very long. I’m eating foods I don’t usually eat — I’m sitting at Chick-Fil-A right now. And then being able to sleep in and not get up early for training, and have less days off. It’s nice to have those moments of rest in my game. I think it’s healthy and normal, especially when there are long training sessions for these high intensity sessions. That way, I come back refreshed and excited for the next season. I almost miss it, but you can’t unless you give yourself time to rest and heal.

PS: It looks like you’ve been doing cool things since the Olympics, like having a street named after you in your hometown. How was it?

SML: Respectfully, yes – they are not changing the name, which is a good thing. I am very grateful that no one has to change their mailing address [laughs]. But I was very surprised. I’m from a small town, it’s like one square mile. Every time the Olympics come around, they’re supportive and fun and it was great to go and celebrate.

PS: Looking back on this year’s Olympics and last season in general, what are the biggest lessons to take away?

SML: I think the biggest lesson I learned this past year was how to manage my life as an athlete. Every year I get older, I understand more not only about my sport, but about myself as a person and about my body. I feel like this year is the biggest growth I’ve seen in terms of taking responsibility for my work. It’s something I’ve found to be very beneficial, and I’m excited about what growth means going forward, not only on the road, but also for me as a person.

PS: Are there any specific changes you’ve made as you’ve taken more control of your career that have helped you?

SML: I think it was about coming out of that child part and that adult part into the woman part. I am 25 years old now. I’m a grown woman, this is my job. I can take the bodies of it, and I don’t need people to dig things up for me. I know what to do, I know my body. I think it was flipping that switch, because I have amazing support, but I think in my laziness I let others do so much for me. This was for me to start taking responsibility and taking the next step.

PS: How were the Paris Olympics for you? Did they feel different from the other two Olympics you’ve been to?

SML: This was like my first full Olympics. When I was in Rio, I was very young, and I didn’t know what to expect. And then in Tokyo, there were no players in the stations. So to be able to have 70,000 fans and my family there – it was an absolute moment, and I was able to take it all in and hear it for what it was.

PS: Are there any habits or routines that have helped you stay fit during the Games? How do you develop the strong focus you have?

SML: Just sticking in my circle. When you walk into some of these very large arenas, it’s easy to get overwhelmed. You have all the best athletes from all over the world coming to one place. We do a very good job of controlling what we can control, and that has helped a lot. I am very focused on my faith and how it gets me through these times. So keeping that in the middle.

Strong focus – it’s natural. It’s not something I’m trying to learn, it’s just something that happens when I step on the line. It’s the ultimate goal in what I’m there to achieve, and I get out of it once the race is over. It has helped me a lot to focus on my path and what is in front of me and not look to the right or to the left.

PS: Are you a post-race or post-Olympic crasher? What kind of thoughts came to you after that?

SML: It’s amazing that it’s over. I think it was a week after that, and I was like, “Wait, it’s over?” We’ve been working all these months at this point, and then it’s over. I think it’s going to be like, ‘you can breathe now,’ because there’s a lot of tension building up to that moment. It’s time to adapt to the moment that is ahead of you and focus on what lies ahead.

PS: Speaking of what’s next, what are your goals for next season? Do you remember anything now?

SML: I have no idea. Every season, I like to sit down and write down what my goals are and put them where I can see them and remind myself every day. But as of now, I haven’t sat down with my coach. As the weeks go by, we will sit down to look at the schedule and what we want to commit to going forward.

PS: When you won the gold and broke your record, you said there are still things you want to improve. How can you stay internally-motivated, especially with all the pressure and expectations others place on you?

SML: The outside world, the media, the music world, will always have expectations of me and what they think I should do, and I appreciate their caring. But at the end of the day, when I hang up my spikes, I have to be satisfied with what I’ve done. And I think that motivation within me comes from the fact that there is always something that can be done better. Every time I step on the track, I’m always looking for a tenth of a second, a hundredth of a second. [faster]. Motivation is that personal improvement and being able to say I was better than yesterday, no matter what it looks like. I honestly just love pushing myself to new places and new frontiers. And yes, there is no such thing as a perfect speed, so there is always something you can do better.

PS: Do you have any advice on setting goals – running or fitness related, or just life goals?

SML: What I have found helpful is setting realistic goals and having a plan to get there. I think goals without a plan are just a dream, so sitting down and making sure, okay, if this is what I’m willing to do, what are the steps that will help me get there? Now, to have the grace with you to know that it may not happen this month, this week, this year – it may be something that I have to continue to work towards. But having that plan so you can see tangible growth is what keeps you motivated.

Lauren Wingenroth is a freelance journalist covering all things sports, fitness and art. In addition to PS, her stories can be found in The New York Times, GQ, Outdoor Magazine, Women’s Running, Well + Good, Dance Magazine, and more.