Karsten Warholm: “I love the pressure and nervousness”

Karsten Warholm is the latest sprint phenomenon and has stepped right into the imprint left by the retired superstar Usain Bolt. The Norwegian has pocketed the world record over 400 metres hurdles in July 2021, only to break it himself a month later in the Olympic final in Tokyo, to become the first person to go sub 46 seconds.

Author’s insight: It needs a certain kind of person, a special kind of athlete and a unique inner conqueror to wade through the lactic acid build up in every practice and race. Because the 400 metres hurdles are a different kind of beast. It is the only sprint distance that forces all athletes into the burning, searing sensation of muscles running out of the oxygen they so desperately need to function, but we push on. This punishing feeling is overwritten by the reward of knowing your mind has triumphed over your body every time you cross the finish line. [further commentary in cursive]

We talked to the mentally toughened Viking and international track star in an exclusive interview.

WORKOUT PHILOSOPHY AND LIFESTYLE

How does he do it? “I can’t let you in on all the secrets, you know? Because then the other guys would start training like me, and they would be just as good.” We laugh, knowing full well it’s not that simple. His coach Leif Olav Alnes and the hurdle specialist have their “very own way of training.” As for many however, his practice is work and “it’s a lifestyle to be honest,” Warholm admits. Resting for exhausting practices on the track and in the gym, eating to fuel the machinery that is his body, resisting draining activities and vacations during the season, and so much more; hurdling truly sets the tone for every waking day in his life.

Which is why Warholm tries to be as efficient as possible, unlike some, the Norwegian claims: “I think a lot of people waste a lot of time training on things that won’t make them better.” He likes to focus on the specifics that will transfer onto the 400 metres hurdles and make him more proficient there. What those are he can’t say.

SOCIAL PERSON

The only hobby besides sport is building LEGO®, he says, while showing off part of his neatly set up collection of finished sports cars. His skill was sorely missed during our first Count & Last project.

In 2015 Warholm moved to Oslo and met his coach Alnes. They have since formed a close bond: “Me and Leif are definitely just like friends. We hang out in our spare time; we talk a lot on the phone.” His mentor sees the person, not just the athlete. And “he really wants the environment to be some place, where everybody feels safe and can be themselves and develop.”

Warholm mentions he is a social person, but still has a close-knit support group. Mother Kristine Haddal functions as his manager. “I love that, because I think for most agents or managers there would be a limit to what they are capable or willing to do.” But his mother is a guide and help in all aspects, even when it comes to moving across the country, organising dinner after a meet or cleaning up. “You can ask the other guys if their agents with the golden necklace would want to do their dishes. Probably not,” the 26-year-old says with a smirk. No task is beneath her, and for good reason: “Parents usually tend to go the extra mile for their kids.”

The professional athlete enjoys these tight bonds: “It’s much nicer to be on a journey with someone.” That is what got him into athletics initially. Nowadays he has laid-back movie nights or cooks with his friends. As a child he played soccer with his comrades and just followed along when some started athletics. “After a while I figured out, I had a talent for this. Every time I went to a competition I performed well.” And he has never looked back since.

FROM DECATHLON TO 400M HURDLES

Usually, children start with scaled multi-event competitions. At senior level Warholm stuck with decathlon initially. But with his coach, he had the goal to race at the 2016 Olympic Games in Rio de Janeiro, therefore they decided to try out the 400 metres hurdles. It seemed like a reasonable event since his decathlon 400 metres best was decent, and his 110 metres hurdle technique as well. They weren’t aware of what the hurdle lap around the track would bring. Looking back Warholm wouldn't change his discipline, even if he’d be as successful elsewhere, since he can use his personal abilities the best here. “If you really struggle for something the rewarding feeling is also often even better, right? And that’s how I feel with the 400 metres hurdles.”

It makes him nervous until this very day, nevertheless. “Everybody is nervous because it’s a competition. I think, you know, nerves, it’s a good thing. It’s what gets you focused and ready to go.” Being on edge is a good sign in his world. “I love that pressure and nervousness it gives you going into that event.” Especially since he’s learned to cope with the event. “I really embrace it; it hurts in a good way.”

The Scandinavian is able to leave everything on the track, which is a rewarding feeling in itself. “It’s always worth it once you cross the finish line, you never regret it.” And he explains it with rollercoaster analogy. You get scared, are uncomfortable and wish you were elsewhere during the ride, but afterwards you want to go again. I don’t agree with the analogy because rollercoasters are way scarier. But the addicting thrill of the 400 metres hurdles is real, why else would anyone do it?

NEW LEVEL, NEW ERA

His weakness is a bullet point the athlete is willing to talk about, and it doesn’t come as a surprise. “The […] continuous struggle is the last 100 metres. That’s where you get the lactic, that’s where, you know, the speed starts to go down and it’s hard to keep the momentum going.”

He continues by stating that many try starting a bit slower in the beginning in hopes to not exhaust themselves early on, but you’d have to be able to not slow on the home straight in order to counteract the sprint approach of Warholm. Which is sheerly impossible, as the anaerobe phase fades towards the end, encouraging lactic acid build-up. No matter how fast you start the sprint the lactate will creep up and torture you on the last 100 metres. Well, if only Warholm would have told me that a few years ago. Because that’s something most 400 metres hurdlers learn the hard way.

Even though this seems so obvious, Warholm was the first to truly step into the scorching pangs of agony and sprint, from gun to tape. “I feel like me and Leif can pat ourselves on the shoulder a little bit and say that we changed this event to be more like sprinting.” And others have followed. All Olympic medallists from Tokyo ran a time beneath the standing world record, while Warholm was the first to cross the finish line, snatching up the bragging rights. “It was a very special race,” he concludes with pride. He’s most proud of setting his most recent world record in this very Olympic final in Tokyo. It shows how well he and his coach, with his 40 years of experience, plan for the season.

The Scandinavian knows that the 400 metres hurdle elite is breathing down his neck, which just pushes him further: “It’s new level, it’s a new era. And it’s fun to be part of it.” The track star is aware that there is no room for error, not even for him: “I’m not unbeatable, obviously. Nobody is.” Nevertheless, he is going to fight tooth and nail, which is widely known.“ People really know that they won’t have an easy day running against me. And that’s the most important thing to me.”

REPRESENTATION FOR AND FAME IN NORWAY

Another thing that matters to Warholm is honouring his roots: “I put a lot of pride in representing my country, representing my sport.” And the effort has already paid off. Most recently the sporting celebrity has been crowned “Sportsman Of The Year” across all sports in Norway - his third win after 2017 and 2019 - and “Athlete Of The Year” for World Athletics for 2021. Especially his Norwegian awards mean a lot to the young man. “For me it’s very important that my own people recognise what I’m doing and find it very interesting to watch. I am really grateful that people are supporting my journey.”

Munich will not only host the European Athletics Championships, but eight further continental championships. And the beach volleyball pair Anders Mol and Christian Sørum said in our exclusive interview with them that they hope to watch their fellow Norwegians Warholm and Jacob Ingebrigtsen race live. The hurdler’s smile could not have been wider if he tried. “They are my friends, and I meet them a lot of times during the year.” Usually they see each other at functions, not on each other’s playing fields, however. Which is why Warholm in turn would be as glad to watch the BeachVolley Vikings play in person. The recent success of Norwegians in summer sports is a joy to all three men. And they might just meet while watching the European Rowing Championships, as it’s on their respective lists.

He wouldn’t mind not being recognised as he hasn’t really gotten used to the fuss everyone makes about him at any rate. “Every time people want to talk to me or take pictures or want me to sign something, it’s just weird for me, but at the same time it’s also fun.” Even his ripped jerseys are a hot commodity for museums or to be auctioned off for charity.

MUNICH 2022 AS LAST SEASON HIGHLIGHT

Munich will host the second edition of the European Championships, after Glasgow and Berlin shared the honour in 2018. “I’m very happy that it’s in Germany this time as well. I remember in Berlin it was an amazing experience.” The German audience seemed very aware of what extraordinary results were and treated them as such, which is all any athlete can ask for. His coach Alnes remembers the great atmosphere from the European Championships in Olympiastadion in Munich way back in 2002. To them there is only one possible feeling to be had this time around: great joy. Warholm is looking forward to a full stadium with a well-informed crowd in Bavaria’s capital.

The goal is clear: “I think the most important thing is always to defend a title and to win. You know, the medals are always the main thing you are fighting for.” But that isn’t even the whole story, as there might just be more to be expected. “I haven’t decided if I’ll do a double in Munich yet.”

No matter if he'll go for said double or stick to the hurldes it will be a sight to see. So what are you waiting for? Get your tickets now! Just click here and snatch up a ticket for you and a good friend before they're gone.