Rio Mitcham—Lessons From a Team GB Athlete and World and European Medalist

We recently had the chance to interview Team GB athlete Rio Mitcham. 

Rio is a 2023 World Championships silver medalist in the 4x400m mixed relay, 2022 European Champion in the 4x400m relay, and 2023 World Championships bronze medalist in the men’s 4x400m relay. 

He also went to the same primary school as What Counts co-founder Jacob, and so we recently sat down to have a chat and catch up on where life has taken all of us since then. 

In this chat, we discussed:

• How Rio Mitchum transitioned from being the fastest kid in Jacob’s primary school to a Team GB athlete.

• A detailed breakdown of the tactics and mental preparation required for running a successful 400m race.

• The scientific aspects of Rio's training, including biomechanics, stride analysis, and recovery optimization.

• Practical tips for taking a data-driven approach to training without access to a professional team.

• The importance of discipline over motivation and building habits to sustain long-term performance.

• Balancing personal improvement with the pressure of competing in a sport defined by measurable performance.

• Advice for young athletes on reaching elite levels

We uploaded the full conversation to our new podcast, which you can listen to here. We’ve also included an edited summary of our conversation in this email…

Interview with Rio Mitcham

Jacob: Hello and welcome back to the What Counts podcast. Today, we're joined by a very special guest, Rio Mitcham. Rio is a Team GB athlete with some incredible accomplishments, including being the 2023 World Championships silver medalist in the 4x400m mixed relay, 2022 European Champion in the 4x400m relay, and the 2023 World Championships bronze medalist in the 4x400m men’s relay.

This is a particularly fun episode for me because I actually knew Rio in primary school, so it’s great to catch up and bring things full circle. Rio, I was listening to some of your interviews where you talked about being the fastest kid in primary school, which I remember vividly. How did you go from winning school races to competing for Team GB?

Rio: Thanks for the intro, Jacob. It’s funny when I mention being the fastest kid in interviews—I don’t expect someone from primary school to call me out on it! But yeah, one of our sports days in Year 6 really stood out. My parents noticed I was quick, and I enjoyed running. They took me to the local Athletics Club, and that’s where my journey in athletics began.

Jacob: And how did you settle on the 400m as your event?

Rio: Funny enough, when I was training, I used to say, “If I ever have to move to the 400m, I’m going to quit.” And here I am! Growing up, I focused on shorter distances like the 100m and 200m. Around 2021, during COVID, I was dealing with recurring injuries from speed work. My coach suggested trying the 400m since I was good at longer reps in training.

It started as an experiment. Initially, I hadn’t even trained for it properly, but I jumped into a few races and realized it suited me. Once I started training specifically for it, the results followed. I now appreciate how much strategy and mental preparation the 400m involves, which makes it such a unique and challenging event. It’s not just about raw speed—it’s about pacing, endurance, and knowing when to push.

Benji: You mentioned injuries from shorter speed work. The speed you run in the 400m is still incredibly fast. Does that small difference really impact injury prevention?

Rio: Great question. The short answer is yes. For the 400m, there’s less emphasis on top-end speed compared to the 100m. I still do speed sessions like the 100m guys, but missing or modifying a session doesn’t impact the race as much. Plus, starting on a bend in the 400m naturally prevents athletes from hitting maximum velocity, which protects the body a bit more.

The training load is also distributed differently. For instance, I focus on endurance and sustained speed, which reduces the stress on my body compared to constant explosive sprinting. That’s not to say the 400m is easy—far from it—but the way we train makes a difference in injury prevention. Over time, I’ve learned to listen to my body and recognize when adjustments are necessary to avoid setbacks.

Jacob: The 400m is such a dynamic race. My brother runs the 400m hurdles, and he often talks about the mental and physical strategies involved. Could you break down what it’s like to run a 400m?

Rio: Sure. Coming from the 100m and 200m, where it’s just about going as fast as possible, the 400m is a completely different beast. It’s all about tactics. For instance, I leverage my speed by starting strong in the first 50m, maintaining through the middle, and finishing with a strong kick.

Executing it well means timing everything perfectly so you’re not “dying” at the end. When I first transitioned, it was a lot of trial and error. Some races I walked across the finish line because I’d misjudged my effort, and others I finished feeling like I could have done more. It’s about finding that balance. The 400m is also incredibly mental. You have to stay focused, execute your strategy, and push through the pain in the final stretch.

Benji: How scientific is your training? Is it as regimented as your race strategy, or do you train more by feel?

Rio: From an athlete’s perspective, it doesn’t always feel overly scientific. However, I’ve studied sports science, so I’m naturally interested in the “why” behind our training, nutrition, and recovery. Elite athletes typically have a team of experts, including coaches, physios, nutritionists, psychologists, and biomechanists, handling the scientific side. The athlete’s job is to focus on executing the training sessions.

That said, I’m always curious and ask questions about the reasons behind certain sessions or recovery protocols. Understanding these elements helps me stay engaged and optimize my performance. For example, we use data to assess stride length, step frequency, and top-end speed, which gives us precise insights into what’s working and what’s not. Recovery is another area where science comes into play—things like sleep quality, hydration, and even monitoring inflammation levels are tracked to make sure we’re training effectively without overloading the body.

Another key area is biomechanics. For instance, we analyze how my body moves during acceleration and at top speed. Tools like force plates and laser timing systems help break down every step I take to identify areas for improvement. It’s fascinating but also humbling to see how small tweaks can make a huge difference.

Benji: For someone without access to a team, what’s the 80/20 of scientific training? What small changes or data points could they track to make a big impact?

Rio: Great question. I’d say start by being curious. Learn about nutrition, recovery, and the basics of training. Watch YouTube videos, read articles, and educate yourself step by step. You don’t need to know everything at once, but over time, build a strong foundation of knowledge. For instance, understand your body’s responses to different training stimuli and tailor your approach accordingly.

Tracking basic metrics like sleep quality, training volume, and nutrition is a good starting point. For example, optimizing sleep can significantly improve recovery and performance. Another key area is hydration—keeping track of how much water you’re consuming and ensuring you’re replenishing electrolytes. Even something as simple as a foam rolling routine can have a big impact on recovery and injury prevention.

When it comes to training, I’d recommend focusing on progressive overload. Gradually increase the intensity, volume, or complexity of your workouts to keep challenging your body. This doesn’t require fancy equipment or a full team—just a consistent and mindful approach to training. Lastly, listen to your body. If something doesn’t feel right, take the time to address it before it becomes a bigger issue.

Jacob: I heard you value discipline over motivation. Could you elaborate on that?

Rio: Discipline is crucial because motivation comes and goes. To make it to a GB team, you endure years of ups and downs. During the low points, discipline keeps you consistent. For example, building habits that align with your goals—like improving recovery by leaving a foam roller next to your bed—makes discipline easier. It’s about showing up every day, even when you’re not motivated.

Discipline is also about creating an environment that supports your goals. For instance, I don’t keep unhealthy snacks at home, so I’m not tempted to eat them. Over time, these small choices add up and become second nature. It’s less about forcing yourself and more about setting yourself up for success.

Jacob: Athletics is so defined by literal numbers and direct competition. How do you stay focused when everything is measured so precisely?

Rio: I’ve always had the mindset that if I keep improving, I’ll eventually catch up and surpass others. It’s not about anyone else; it’s about my progress. As long as I’m improving, I’m on the right path. Of course, the numbers can feel overwhelming at times, but I try to see them as tools rather than judgments. They help me identify areas where I can get better, which is ultimately what it’s all about.

Benji: You’ve already achieved so much at a young age. What’s been your career highlight so far?

Rio: The 2023 World Championships in Budapest was a standout. I wasn’t originally down to run the mixed relay but was called in 30 minutes before the race. My family didn’t even know I’d be running! Later in the week, I anchored the men’s relay for the first time and held off the reigning world champion to secure a medal. Moments like that make all the hard work worth it.

Jacob: My brother is 18 and runs the 400m hurdles. He needs to shave two seconds off his time to get into the team he wants. What advice would you give him?

Rio: Two seconds might sound like a lot, but it’s just half a second per 100m. Break it down into smaller, achievable goals. Trust your coach, communicate openly, and stay proactive in your training. At 18, two seconds is very doable.

Benji: Do metrics like VO2 max or lactate threshold matter for 400m runners?

Rio: Not as much as they do for long-distance athletes. We focus more on data like stride length, step count, and top-end velocity. Biomechanical testing plays a bigger role for sprinters.

Jacob: What are your goals for the future?

Rio: After a tough year with injuries, my focus is on staying healthy and enjoying the sport. When I’m healthy and improving, I’m confident I’ll compete at the highest level. It’s about trusting the process and not getting too caught up in the outcome.

Benji: What advice would you give to young athletes who are the fastest in their school or college and want to reach your level? I know you’ve shared a lot of great advice already, but what would you say specifically to those aiming for where you are now?

Rio: Great question. I think the main thing—and I’ve touched on it earlier—is best summed up by a quote from Kobe Bryant that I’ve internalized so much I sometimes forget it’s from him: “Be curious.” It sounds simple, but sometimes the simplest advice is the hardest to put into practice.

If you’re aiming for something like an Olympic gold medal, you probably don’t know all the steps it takes to get there, especially at 15 or 16 years old. You might not even know what the day-to-day life of an elite athlete looks like—what they eat, how they train, or even where they live. The key is to be curious about all these details and break them down into smaller pieces. Don’t overwhelm yourself, but learn bit by bit. The more you educate yourself about your sport, the better prepared you’ll be to handle challenges and grow.

Benji: Yeah, that makes sense.

Rio: And just as important as learning about the sport is learning about your own body. You need to know how your body responds to different movements and stimuli. Elite athletes develop this almost magical ability to pinpoint exactly what’s going on with their bodies. For example, if something feels off during a session, they can figure out where the issue lies and how to address it.

There’s a great quote from a sprinter that’s stuck with me: “A race is won by whoever knows their body the most when they line up at the start.” That self-awareness—both physical and mental—is critical. It’s not just about knowing the technical aspects of training but also understanding how your body and mind respond under pressure.

Benji: I love that. So you’re saying curiosity is key, not just about the sport but about yourself as well?

Rio: Exactly. Be curious about everything—your sport, your body, and how they work together. If you make curiosity a daily habit, you’ll keep learning and improving. That’s how you build the foundation for success. It’s something simple, but it encompasses everything you need to become an elite athlete.

Jacob: Thank you so much for sharing your journey and insights, Rio. Where can people follow you?

Rio: You can find me on all platforms under my name, Rio Mitcham.

Jacob: Perfect. Thanks again, Rio. It’s been an absolute pleasure.

Rio: Anytime. Thanks for having me!

Thanks for reading. We hope you enjoyed this conversation as much as we did. 

Here’s the podcast link:

Until next week,

Benji and Jacob

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