4TG
4TG (For The Girls) is the podcast empowering the next generation of female athletes to build confidence, break barriers, and thrive — in sport and in life. Through real, raw conversations with elite athletes, coaches, and changemakers, we share the stories, tools, and inspiration young women need to chase bold goals and shape the future of women’s sport.
4TG
#20 The Sprinter Who Refused to Quit: Fia Fighera on Injuries, Setbacks, and Speed Psychology
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This episode of the 4TG podcast features an inspiring conversation with elite Australian sprinter, Fia Fighera. Fia, who has been ranked seventh in Australia for the 200m in the Opens and has won national medals, shares her powerful journey through a career fraught with significant injuries. She opens up about the immense mental toll of being injured for four years in a row, describing the time when she felt "depressed and sad" and how she found herself wanting to quit.
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Key Takeaways
Fia's experience highlights the power of resilience in overcoming career-threatening injuries.
She stresses that injury, though devastating, can be a catalyst for growth and reflection, forcing athletes to look at their self-worth beyond performance.
Fia advocates for quality over quantity in sprinting
She also shares that teaching the fundamentals of proper sprinting technique is vital for junior athletes across all sports.
Episode Highlights
Fia details the devastating moment she tore her hamstring 50 meters into a race while trying to qualify for the World Juniors when she was 18, losing her chance at her first Australian team.
This was a "really horrible injury" that was mentally difficult.
Fia explains her current training strategy, which involves sprinting only twice a week and lifting weights twice a week to prioritize recovery and reduce re-injury risk.
Fia, who is a PT and speed coach, shares how coaching has motivated her and improved her own performance by reinforcing technical concepts and giving her a purpose that is "bigger than you".
Timestamps
00:03:11 - First major injury: hamstring tear & missing World Juniors
00:06:19 - Four years of injuries begin: fractured tibia & stress fracture
00:08:12 - Mental toll of injury and developing a strong mindset
00:09:30 - Building a life and hobbies outside of athletics
00:12:28 - Finding the motivation to not give up
00:13:49 - Tenacity beats talent
00:22:22 - Balancing work, business, and elite performance
00:26:44 - Biggest misconception about sprinting: too much running
00:34:24 - Keeping girls in sport: the importance of opportunities 00:35:31 - Connect with Fia
🔗 Connect with Fia Fighera
Instagram: @fiafighera @_empowerperformance and @thespeedproject_melb
YouTube: FiaFighera
A big thank you to:
- Snap Fitness - our community partner helping keep girls and women in sport. Looking for your new gym? They're in over 280+ locations
- Toorak Hotel - is our go-to local for a proper pub feed, cold drinks, and a great atmosphere in the heart of Toorak.
- Project Better is a welcoming 24-hour Melbourne gym with saunas and ice baths for recovery. No lock-in contracts or fees – just a great local training vibe.
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