4TG

#20 The Sprinter Who Refused to Quit: Fia Fighera on Injuries, Setbacks, and Speed Psychology

• Kylie Lynch • Season 1 • Episode 20

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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

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ABOUT THE HOST

Kylie Lynch is the Founder and Host of 4TG (For The Girls), a podcast and platform on a mission to keep more girls and women in sport.

A VFLW athlete, Australian representative in Polocrosse, coach, mentor and media/communications professional, Kylie has spent her career at the intersection of sport, media and community impact. Through 4TG, she shares the stories, lessons and experiences of elite athletes, coaches and industry leaders to help girls and women build confidence, navigate challenges and stay involved in sport for longer. Because sport doesn't just build athletes. It builds confidence, resilience, leadership, connection and opportunities that positively impact girls and women both on and off the field.

Connect with Kylie:

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