In our RT Snap Q&A series, we’ve had the privilege of interviewing some of the world’s best runners, delving into their extraordinary journeys, celebrating their achievements, and exploring the unwavering dedication that defines their careers.
Natasha Wodak
- Born: December 17, 1981
- Nationality: Canadian
- Long-distance runner
Natasha Wodak is a celebrated long-distance runner who has achieved notable success in both track and road racing, from the 10,000 meters to the marathon. She broke the Canadian 10,000-meter record in 2015, clocking 31:41.59, and represented her country at the Rio 2016 Olympics, finishing 22nd in the event. Despite challenges like injuries and training setbacks, Wodak demonstrated resilience by transitioning to the marathon in 2020, where she achieved a personal best of 2:26:19. This impressive time qualified her for the Tokyo 2020 Olympics, where she placed 13th, cementing her status as one of her country’s top marathoners.
In recent years, Wodak’s career has only strengthened. She claimed a gold medal in the 10,000 meters at the 2019 Pan American Games, setting a new Games record in the process. Known for her perseverance and mental tenacity, Wodak often speaks about overcoming struggles with anxiety and maintaining a balanced approach to competitive running. Her current coach, Trent Stellingwerff, has been instrumental in helping Wodak manage these challenges, creating a supportive environment that has allowed her to thrive and return to top form.
Most recently, Wodak added a new milestone by winning the Canadian marathon title at the 2024 TCS Toronto Waterfront Marathon with a time of 2:27:54, solidifying her status as one of Canada’s premier distance athletes. Her marathon win adds to a long list of accolades, including a Canadian marathon record of 2:23:12, set in Berlin in 2022. With each achievement, Wodak continues to inspire with her endurance and positivity, while remaining a beloved figure in the running community.
Personal Bests
- Marathon – 2:23:12
- 10 Kilometres Road – 31:59
- 5000 Metres – 15:29.44
- 1500 Metres – 4:15.27
- Mile Road – 5:06.90
- 3000 Metres – 9:02.57
- 10,000 Metres – 31:41.59
- Half Marathon – 1:09:41
- 5 Kilometres Road – 15:36
- 3000 Metres Steeplechase – 10:26.90
- Mile – 4:42.24
- 8 Kilometres Road – 25:28
RT: You’ve had an incredible journey from shorter distances to marathons. Can you tell us about your early days in running? What sparked your passion for distance running, and how has that evolved over time?
Natasha: I have been running my entire life- I competed in cross country and track and field starting when I was in grade 3. I also played soccer and basketball through out high school. I am grateful that my parents encouraged me to play lots of sports and not just zone in on the running. I think if I had gone full throttle into just running in high school I would have become burnt out.
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I competed in track and cross country in university – 1500-5000m, but didn’t run the 10,000m until after I graduated. Actually I quit competing for 3 years after college. I felt like I had unfinished business so came back to running when I was 27. That is when I made my first national team and really believed I had potential in the sport. My love for running has continued to grow over the years. Of course there have been plenty of tough times- injuries and bad races- but running has allowed me to travel the world, meet amazing people and become my full source of income. I always say I have my dream job!
RT: You’ve represented Canada at two Olympic Games. How would you describe the experience of competing on the world’s biggest stage? How did your mindset differ between Rio 2016 and Tokyo 2020? What was your proudest moment as an Olympian?
Natasha: It was an incredible experience competing at both games. Of course there was a lot nerves and anxiety- but I was able to soak in that “I am at the freakin Olympics” when on the start line.
In Rio, I was lacking confidence and felt pretty scared going into the 10,000m. I remember finishing the race (22nd which I was content with ) and feeling a huge sense of relief that it was over… In Tokyo I was a much more experienced athlete. I was confident in my abilities, and also had improved my mental “game”. I enjoyed the race much more, and remember standing on the start line feeling so excited and full of gratitude.
My proudest moment as an Olympian was finishing 13th in Tokyo- knowing I gave my absolute everything in the marathon. It’s a great feeling knowing you left it all out there- zero regrets!
RT: As someone still performing at a high level well into your 40s, what’s been the key to maintaining longevity in such a physically demanding sport? Have you had to change your training or recovery routines as you’ve gotten older?
Natasha: In no particular order: 1. The right people in my corner. Having family, friends, partners and coaches that believe in you and support you. 2. Love of the sport. I truly love running and competing. 3. Fueling properly. I am fortunate I have never had any eating issues and have always eaten well and maintained a regular cycle. 4. Prioritizing rest and recovery. I take a full week off of running after every marathon and championship race. I take full days off atleast every 2 weeks (even in marathon builds). 5. Cross training. I elliptical and pool run 2-3 times a week as part of my regular training. 6. Soft surface running. I seek out trails/dirt/grass/gravel for most of my easy runs.
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As I have gotten older I have prioritized rest more to help with my recovery. Sleep is so important!
RT: You’ve dealt with injuries and challenges throughout your career. How have you managed to stay resilient and continue competing at a high level despite these setbacks?
Natasha: “A setback is a set-up for come back” I love that quote (not sure who said it). While injuries suck- they are a part of the sport. We always come back stronger and mentally tougher. Reminding myself that when I am dealing with a setback, it is important. Leaning on my coaches and teammates when times are tough has been helpful.
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RT: What does a typical training week look like? How has your training evolved over the years?
Natasha: In a marathon build: 135-150 km a week, plus 90 min of elliptical. 1 double threshold day, 1 marathon pace WO or Long Run with MP in it. 2 X strength, 1 X pilates, 1 X chiro, 1 x massage or chiro.
**I have added in Pilates over the last few years and I love it. Has been great for my core strength.
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I am definitely low mileage compared to other elite female marathoners. But it works for me and I have been relatively injury-free for the past 8 years. (no significant injuries taking me out longer than 10 days)
RT: What has been your most challenging race or competition, and how did you mentally and physically prepare for it?
Natasha: Rio Olympics 10,000m for sure. I had ran the standard the year before (setting the Canadian record in the process), so I knew pretty early on that I would be going to the Olympics. This is great because you have more time to prepare, but also more time for anxiety to build up. I got a stress reaction in February of 2016. So I was pretty panicked in late March when I was only walking/running and I had the Olympics in only a few months.
I was also going through a hard time in my personal life which made the build up toward RIO even more stressful. At one point I told a friend I was so stressed and anxious about being ready for the Olympics that I didn’t even want to go! I sought out some help from a psychologist, which really helped me “calm down”. I managed to get myself into pretty good shape and have a decent race at the Olympics. But the build up was very challenging.
RT: Do you have any advice for younger athletes looking to have long, sustainable careers like yours?
Natasha: There are no shortcuts! It takes a lot of hard work, dedication and passion to be successful. Fuel yourself properly. Eat nutritious food and lots of it. Find a good coach that you can trust and rely on. Surround yourself with supportive teammates and friends. And remember you will have many bad races …they DO NOT DEFINE YOU!!! Keep showing up, putting in the work and the fast times and success will come.
