Emma Raducanu, the young British tennis sensation, has recently opened up about her rigorous training regime and the dedication she pours into her career. She’s shared insights into her daily rituals, the non-negotiables for her well-being, and even a few of her favorite things, offering a glimpse into the life of a professional athlete at the top of her game.
Raducanu’s days are long and demanding, often starting before the sun rises. “I’m an early riser at the moment, typically around 6am,” she reveals. Her mornings begin with a quiet moment, often spent reading, followed by a quick check-in with the day ahead, fueled by coffee and water. Hydration, she emphasizes, is key. “I’ll then set myself up the day ahead, which usually involves a coffee and a bottle of water before I head to training so I know I’ve started1 my day hydrated.” Supplements also play a role in her routine, though she admits to sometimes forgetting them.
Her training schedule is packed, a testament to her commitment. “Typically, I start my day with physio doing muscle activation work to warm the body up,” she explains. This is followed by a thorough warm-up session, preparing her body for the intense practice ahead. “Then I warm up for half an hour, play tennis for 90 minutes, have an hour gym session, then break for lunch for around 90 mins.”2 Even her lunch break is carefully planned, providing the necessary fuel for the afternoon’s work. “After lunch, I go on court for another two hours and finish with an hour of treatment.” This grueling routine, combining on-court practice with gym workouts and physiotherapy, highlights the dedication required to compete at the highest level of professional tennis.
Raducanu’s commitment extends beyond the physical aspects of the game. She understands the importance of mental well-being and incorporates practices that help her stay grounded. “I am a bit of a lone wolf and after an intense day, where I either push myself to the limits training or have many social interactions, I like to spend time alone reflecting and recharging,”3 she shares. This quiet time allows her to process the day’s events and prepare mentally for the challenges ahead. “Being comfortable in my own company and in the silence that comes with it is something that helps me stay fresh.”
Evenings are dedicated to recovery and preparation for the next day. “At the moment I’m putting in long training days – double sessions – so by the time I’m back after the gym and my treatment it’s between 6 and4 7pm,” she says. Dinner is followed by more reading, if she has the energy, and the practical task of packing her bags for the following day’s training. An early night is essential to ensure she’s fully rested and ready to face another demanding day.
Raducanu also pays attention to the smaller details that contribute to her overall well-being. Skincare, for instance, is a priority. “For my skin I use Dior La Mousse for cleansing,” she mentions. “I sweat a lot during training, so it’s perfect for me to remove all the dirt from my pores. I also use the Dior Le Baume to moisturize5 my hands and lips. I love the look of the round tube with the Dior Oblique motif.”6
Snacking is another crucial aspect of her routine, providing the necessary energy to sustain her through long training sessions. “I snack a lot – before and during training especially,” she admits. “I need high-sugar and quickly digested snacks to keep me going. I love fruits, nuts, yoghurt, chocolate rice cakes, crunchy nut butters, granola, popcorn, and healthy bars – that kind of thing.”7
Despite the intensity of her training, Raducanu recognizes the importance of taking time off to relax and recharge. “My ideal day off would be waking up at 8am, reading in bed, scrolling through Reels or TikToks, then showering and catching up with a friend over some window-shopping or a walk – a day off is the only time I have to do these8 things,” she explains. These moments of normalcy, away from the pressures of professional tennis, help her maintain balance and perspective.
Raducanu’s dedication to her craft is evident in her willingness to invest in all aspects of her career. “As athletes, our professional teams are very expensive, so that would be my biggest investment,” she states. “From physio, fitness and tennis to food and discipline, all are investments – whether in terms of money or time – and all are in a bid to make our general ‘health’, plus our physical and mental levels, improve.”9
Emma Raducanu’s insights into her training regime reveal the hard work, dedication, and attention to detail that go into being a professional tennis player. Her commitment to both her physical and mental well-being, combined with her passion for the game, make her a true inspiration. As she continues to hone her skills and strive for success, she serves as a reminder that with hard work and dedication, anything is possible.
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