Emma Nwofor Tiffany McCarty interview on World Indoors

In the Emma Nwofor Tiffany McCarty interview, Nwofor told McCarty that her ranking earned her a World Indoor Championships place despite missing the qualifying standard, and that she ran a personal best there. The British hurdler also explained how the Commonwealth Games and European Championships strengthened her confidence, even without the times she wanted, as she builds toward the 2028 Los Angeles Olympics.

How did Emma Nwofor get into athletics?

Emma Nwofor first noticed her speed while playing tag in a school playground, where her classmates could not catch her. School competitions introduced her to racing, high jump and hurdles; a PE teacher then directed her to a local athletics club, where she took up the heptathlon.

From playground games to a school relay

Before athletics became her focus, Nwofor did gymnastics and attended a performing arts school, where she danced, acted and sang. She remembers running around the playground during games of tag and realizing that no one was catching her.

A district competition in year six gave her an early taste of track and field. She recalls finishing about third in a 70-meter race and winning a relay with her classmates.

The PE teacher who introduced her to hurdles

At around 12 or 13, a PE teacher asked Nwofor to try high jump and hurdles for a school competition. She finished third and fourth rather than winning, but enjoyed the events enough to continue. Her teacher sent her to a local club, the route she described as more typical for young athletes in the United Kingdom than competing solely through school.

What did Emma Nwofor say about her 2026 season?

Emma Nwofor described 2026 as a good year once she had time to reflect on it. Her ranking brought a World Indoor Championships selection after she missed the qualifying standard, and she ran a personal best there. Another personal best followed early outdoors, before major championships gave her experience and confidence despite slower times than she wanted.

A ranking-based place at the World Indoor Championships

Nwofor entered the indoor season believing her winter training could produce a sub-eight-second 60-meter hurdles run. When that time did not come, she grew frustrated and competed repeatedly while trying to reach the World Indoor Championships standard. She missed it but was selected through her ranking.

At the championships, she ran a personal best. She followed it with another personal best early in the outdoor season, around April. Neither performance ended her sense that she could run faster.

Confidence from the Commonwealth Games and European Championships

Nwofor wanted to compete at both the Commonwealth Games and European Championships. She made it to each event but did not run the times she had hoped for. Being around athletes on those stages changed her mindset, she said, and helped her believe she belonged there.

Her longer-term measure of that season was what it contributed to her Olympic ambitions, not only the times on the clock. Summing up why she remained optimistic after the championships, Nwofor said:

I just know I got so much more in the bank.

What advice did Emma Nwofor give young track and field athletes?

Emma Nwofor urged young athletes to work hard, believe in themselves and ask questions. For British athletes considering a United States scholarship, she recommended researching schools and speaking to coaches and athletes. For Americans, she emphasized finding a suitable program and prioritizing athletic development over the pursuit of NIL deals.

Researching a United States scholarship

Nwofor said she loved her time in the United States, but cautioned that no single school fits everyone. She advised prospective students to arrange visits where possible and learn directly from coaches and athletes. Climate, school size, location and athletic division were among the factors she suggested considering.

Keeping development ahead of NIL deals

For young athletes in the United States, she acknowledged how much training some do at high-school age. Her advice was to make use of the opportunities in front of them without letting attention to NIL deals displace the work of becoming better athletes. Across both countries, her message was to be brave enough to put themselves forward.

What does Emma Nwofor's in-season training day look like?

Emma Nwofor said an in-season day changes according to whether a competition is approaching. The routine she described includes preparation before a training session, an afternoon weights session, treatment and recovery afterward, then food, administrative tasks and time to unwind at home.

Before training, she may get an adjustment and check that her hips are okay. She placed a weights session at roughly 2 p.m. to 3 p.m. in her example day, followed by treatment and either a sauna or contrast recovery.

After a snack such as a protein shake, she may get home around 5 p.m. or 6 p.m. She then showers, handles any remaining work or administration, and watches a cooking program or spends time on TikTok before bed. She said her TikTok feed had become informative enough that she often learns from what she watches.

What was Emma Nwofor's experience at Arkansas State University and OSU?

Emma Nwofor began at Arkansas State University and transferred to OSU after her first year. She came to enjoy her training group and course at Arkansas State, while COVID-19 restrictions narrowed her social life at OSU. Those restrictions also gave her more time to focus on track.

Adjusting to Arkansas State University

Nwofor initially hoped to attend the University of Arkansas but said eligibility issues prevented that move. She chose Arkansas State without researching how different the two schools would be. The reality surprised her when she arrived.

After settling in and making friends, her view changed. She liked her training group, enjoyed her course and appreciated the generally warm weather. Her experience became an example of why she now tells scholarship seekers to examine a school closely before committing.

Indoor nationals and COVID-19 at OSU

Nwofor transferred to OSU and completed a master's degree there. She arrived in January, before COVID-19 disrupted campus life in March. She recalled warming up at indoor nationals when the competition was canceled and athletes were sent home.

Restrictions made it difficult to socialize beyond the track team: contact with others could mean quarantine and the loss of a chance to travel for competition. Although that limited her early experience at OSU, she said the focus on training contributed to her reaching the European Indoor Championships. She has since built friendships across multiple United States states and described some of those friends as family.

What are Emma Nwofor's 2027 goals ahead of the 2028 Los Angeles Olympics?

Emma Nwofor wants to establish herself beyond the United Kingdom in 2027 and use the season to prepare for the 2028 Los Angeles Olympics. She identified the European Indoor Championships and the World Outdoor Championships as targets in what she expected to be a long season.

With the outdoor world championships set for September, Nwofor saw 2027 as a stepping stone rather than an endpoint. She wanted to show she could compete in Europe and internationally while continuing to build toward Los Angeles.

Her full training for the new season had not yet begun when she spoke with McCarty. She said watching an MMA series had made her eager to return to the track, even as she anticipated the difficult sessions that would come with pursuing her longer-term goal.

Who is Emma Nwofor?

Emma Nwofor is a British 100-meter hurdler and the 2018 British Athletics heptathlon champion. She was runner-up at the 2025 and 2026 British Indoor Championships and has represented Brunel and Buckeye. She has competed at the World Indoor Championships in Poland.