Jo Muir enjoyed a breakthrough result with a fantastic 5th place finish at the 2016 European Championships in Sofia in a field containing numerous athletes who were about to head to the Olympic Games in Rio de Janeiro. The then 21-year-old went on to watch the Games as a spectator and admitted it gave her huge inspiration heading into the following season.
The Dumfries born athlete would go on to produce a fine World Cup season in 2017 with her three best World Cup finishes to date. More remarkably, those performances came just 12 months after she failed to qualify for a final in either of her two World Cup appearances. 2017 included a maiden top 10 result at the final World Cup of the year in Poland which saw Jo finish 10th in the overall Women’s World Cup standings.
Women Fitness President joins the pentathlete for an interesting conversation on her journey into the world of sports.
Namita Nayyar:
You won your first gold at the first World Cup of the year in Cairo, Egypt, just ahead of the Tokyo Olympics. Walk us through your spectacular journey and tell us how it all began?
Jo Muir:
My journey began many years ago as a kid who just loved all sports. I wasn’t the most coordinated child or very good at much, but I enjoyed trying new things. I tried every sport from lacrosse and table tennis to gymnastics and hockey. I got into horse riding when I was aged 6 through my mum who used to do eventing and then joined pony club the following year. Little did I know this was the very start of my sporting journey. It wasn’t until I was 11 that I discovered my love for athletics and running.
Again, it wasn’t something I was a natural at, but I enjoyed working hard and pushing my body to the limits. Throughout my teenage years I travelled all over the country competing in Pony Club tetrathlons which combine cross country riding with running, swimming and pistol shooting as well as competing for my local club (and then later on for Scotland) in athletics. I didn’t compete in my first pentathlon until I was 14 but I loved it and decided at that moment I wanted to explore modern pentathlon and train properly for all 5 events.
Namita Nayyar:
What inspired you to take up Pentathlon as a career?
Jo Muir:
I was always inspired by Steph Cook who was the first ever women to win a gold medal for pentathlon at an Olympic Games when the women’s event was introduced in Sydney 2000. I loved the idea of being a ‘well rounded’ athlete who could compete to a high level in a variety of different events. I also was inspired to pursue a career in pentathlon after my first ever visit to the National Training Centre in Bath. I was 14 at the time and competing in the schools biathlon championships when I spoke to one of the British performance coaches. I loved the city and the facilities at the University of Bath and from then it was always my dream to train full time at the NTC and compete and win a medal for Great Britain at an Olympic Games.
Namita Nayyar:
Introduce us to a day in your life.
Jo Muir:
So obviously having 5 very different sports to train for means every single day is different. A typical morning would normally consist of a run first thing (anything from a hard track session or tempo run to a steady aerobic or a recovery run depending on the day of the week), followed by a swim. Most afternoons include fencing lessons, some shooting practise and fencing free play (when you practise against each other) 2-3 times a week. We also manage to squeeze in a couple of gym sessions and one riding lesson a week. It’s also important to find the time for rest and recovery so a weekly massage is essential as well as catching up with my physio every couple of weeks and my sports psychologist. My schedule is very full on but I wouldn’t have it any other way!
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.
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Namita Nayyar:
What exercises comprise your fitness regime or workout routine that you may like to share?
Jo Muir:
A large chunk of our training schedule is set around our running programme. We combine longer aerobic runs with fast track sessions, fartlek runs and also the dreaded tempo run where you hold a strong pace for up to 24 minutes.
Swimming comprises of an aerobic pull and paddle session, a tough threshold session, a speed session at race pace and a drill session.
Fencing is a combination of one-on-one fencing lessons with the coach and fencing free play where you fight against your opponents.
Namita Nayyar:
Do you take some special diet that you follow to remain healthy and physically fit?
Jo Muir:
I don’t follow any certain diet, but I do take my nutrition seriously. I always make sure I am getting enough energy in as training for up to 30 hours a week can really take it’s toll on your body. I use Proto-col whey protein powder after training sessions and before bed in a fruity smoothie during tough training blocks. I eat lots of fruit and veg to ensure I’m getting enough antioxidants in which help training adaptations. I think the key is just having a healthy balanced diet but also allowing yourself to a treat every so often… I do love chocolate!
Namita Nayyar:
Having to train constantly in extreme weather conditions, how do you take care of your skin and hair?
Jo Muir:
Swimming can often really dry your hair out so I use the Osmo Effects detoxifying hair cleanser once a week which helps remove the toxins caused by chlorine. I also use Moroccan Oil after every wash to rehydrate my hair. For my skin I just moisturise, moisturise, moisturise! I use the Proto-col intense night moisturiser which hydrates my skin really well overnight. I also use a facial mist such as the Pretty Athletic Work Out Glow to help keep my skin feeling fresh during sweaty sessions and cold weather.
Namita Nayyar:
Who has been your greatest influence and motivator in your success in the field of your career?
Jo Muir:
I have looked up to many people during my career such as fellow athletes, teammates and coaches but I think I owe my success to my parents who sacrificed so much for me when I was living at home. They would both spend their weekends driving me all over the country to running races, pony club events, training sessions every single night (and even mornings before school!) and latterly pentathlon competitions. I really wouldn’t be anywhere near where I am today without all their support over the years.
Namita Nayyar:
5 years from now, where do you see yourself?
Jo Muir:
In five years time I would love to be an Olympic medallist. My long term goal is to compete and win a medal for Great Britain in Paris 2024.
Namita Nayyar:
Advice and motivational words to the inspiring and upcoming athletes who all are your fans? 5 tips to work upon their skills.
Jo Muir:
You don’t need to be the best when you are starting out, you’ve just got to be prepared to work hard and anything will be possible.
There will always be setbacks on whatever journey you’re on but it’s how you deal with these setbacks which make you come back stronger. I’ve had some serious injuries in the past and at the time I thought my whole world was falling apart but looking back they were all just part of the puzzle which helped me become stronger and more resilient.
Namita Nayyar:
How do you train your legs? Tell us your circuit.
Jo Muir:
I go to the gym twice a week with a focus of strengthening my hips as these have caused me problems in the past. My circuit at the moment consists of squats, adductor and abductor holds or repetitions, step ups, pull ups, calf raises and hip thrusts. I also use skipping, and plyometric exercises in my warm up.
Namita Nayyar:
Tell us about your preparations for the Olympics 2020.
Jo Muir:
At the moment I’m still chasing Olympic ranking points to secure qualification for the Games. My main focus for the next couple of months is on the 3 remaining World Cups and the World Championships which are being held at the end of May. Hopefully then if everything goes to plan all the focus will be on being on top form come August.
Namita Nayyar:
Share a few words about the website Womenfitness.net and message for our visitors?
Jo Muir:
Womenfitness.net is a great online magazine for any women interested in sport and health. It gives great ideas and advice to women of all ages who are wanting to lead a healthier lifestyle.
Follow her journey on:
- https://www.instagram.com/jomuir_194/
- https://twitter.com/jomuir94
- https://www.facebook.com/1girl5sports/
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