Allyson Felix may have stepped off the track, but she hasn’t eased her pace.
Now a co-founder of two businesses and a member of the IOC Athletes’ Commission, the retired sprinter has channeled her drive into advocating for gender equity and maternal rights in sports, all while juggling life as a wife and mother of two.
Still, America’s most decorated track star hasn’t hung up her sneakers. These days, Felix says fitness isn’t about chasing medals — it’s how she stays grounded and energized so she can show up fully for the life she’s built beyond the finish line.
“Movement really makes me feel like myself, and so I have to make it a priority,” Felix, 40, told The Post.
That means actually scheduling it on her calendar, squeezing in an early morning Peloton class before back-to-back meetings or a late-night workout after the kids are tucked in.
But like many parents juggling work and family, she admits it isn’t always easy to carve out time for herself.
“Some days, it’s looking at my day and saying it’s not going to happen, and that’s OK, give myself some grace and I’ll get back to it when I can,” said Felix, who’s partnered with Theraflu on a new campaign. “It’s really about just being flexible and being able to give what I have.”
It’s a struggle many women know all too well.
A 2024 study found that 61% of US moms get less than one hour of uninterrupted time for themselves each day, and 28% work out only a few times a year or not at all.
At the same time, 43% said they don’t ever go out to see their friends without their children.
For mothers struggling to fit it all in, or stay motivated to keep moving, Felix suggests finding ways to turn fitness into a social opportunity.
“Instead of maybe, like, getting coffee, it might be, ‘Let’s go do a walk together,’ or ‘Let’s do a hike,’” she said. “Make it something that’s enjoyable and not so completely focused on whatever the work that you’re getting in is.”
Mixing up her workouts also helps the five-time Olympian keep things fun and engaging.
“The days of having a lot of structure are not there anymore, so every day looks different,” Felix said.
Some days she racks up miles on the treadmill or hits the track. Other days she takes a Pilates class or joins a strength and function session at her local gym.
“I also try to do some things that I may not be good at, like, I started taking tennis lessons,” Felix said.
Attempting something new, she’s found, is always a positive — even if not every activity sticks. Yoga, for instance, hasn’t quite worked out for her.
“In theory, I’m like, yes, that sounds great, and then every time I go I’m just like, this is not my jam,” Felix said with a laugh. “I’m not flexible, which is probably why I should do more of it.”
But just as vital to her wellness as working out is setting aside time to rest and recover.
“I was always the kind of athlete who just wanted to do more. I felt like if I wasn’t working hard, I wasn’t making progress,” Felix said. “My coach really had to drill into me that the rest days are just as important as the days that you have your biggest workload.”
The same principle applies to her life now.
“If I want to be able to maintain and really be at my best, I have to prioritize my recovery,” Felix said.
For Felix, that means curling up with a good book, journaling or taking a few moments after she wakes up to do breathing exercises that help her feel more present.
“We have to fill our own cup,” she said. “We have to take time away.”
That becomes even more critical when illness hits. For caregivers like Felix, getting sick doesn’t put your responsibilities on hold, forcing you to manage your own needs while still taking care of everyone else.
“You don’t feel like you have the luxury to be able to take care of yourself because everyone else is depending on you,” she said. “We really have to switch the culture around that.”
It’s why she teamed up with Theraflu to raise awareness about the company’s “Rest & Recover Fund,” which aims to close the gap for Americans living in the more than two dozen states without mandatory paid sick leave.
The program offers families $200 microgrants to help offset lost wages from taking an unpaid sick day.
“I thought it was really cool to see [Theraflu] spring into action and not wait for policy to catch up,” Felix said. “Everyone should be able to have the right to recover when they’re sick.”
You can apply for a microgrant here.