Kofi Fordjour – UPenn Track and Field and New England Distance Running Champion

Getting into the Sport: Scouted by Middle School Coach

Kofi Fordjour’s journey into running began in middle school when his cross-country coach noticed his athleticism from playing basketball and soccer. “I started running my junior year…and I just reached out to a wide range of colleges,” Kofi recalled. His first significant race was the city championship, which he won without any prior training. However, Kofi didn’t take running seriously until his junior year of high school. Before then, he played football during his freshman year, and his sophomore year was impacted by COVID-19. Under the guidance of his high school coach, Dr. Dunn, Kofi’s running career took off. “He was an exceptional coach and he just brought me up the right way,” he mentioned. The summer before his senior year, Kofi actively reached out to various colleges, ultimately choosing to attend the University of Pennsylvania. This decision was driven by the strong connection he felt with the school and its athletic program. Kofi’s journey highlights the pivotal role of supportive coaching and the impact of starting in a supportive environment.

Psychological Approach: Peace of Mind

Kofi emphasizes that mental preparation is as crucial as physical training in running. “Before you can train your body, you must train your mind,” he stated. His coach instilled the importance of mental calmness and perspective, which Kofi applies before races and workouts. “The most important mental piece isn’t necessarily getting myself hyped up or motivated… it’s actually calming myself down,” he explained. Kofi practices breathing exercises and mental visualization to maintain composure. This approach helps him manage pre-race anxiety and stay focused. His routine includes active isolating stretching, glute and core activation, and mental exercises. “You have to bring yourself back to baseline… breathing exercise, okay I’m calm, I’m confident in my fitness, let’s do this,” Kofi shared. This consistent mental practice, developed over weeks and months, ensures that when race day arrives, his mental preparation is second nature, allowing him to perform at his best.

Physical Routine & Preparation: Conditioning and Recovery

Kofi’s training regimen is structured around conditioning, strength training, and meticulous recovery practices. His weekly schedule includes easy runs, multiple workout sessions, long runs, and days off for recovery. “Monday would be an easy run day… Tuesday I’d have two workouts… Wednesday easy run… Thursday I’d take off… Friday I would do another workout… Saturday I would do a long run,” he detailed. Strength training, including body weight exercises and core strengthening, complements his running routine. Recovery is a critical component, involving contrast baths and stretching to prevent overtraining. “You have to ride a line of just before you start to overtrain,” he noted. This balance ensures his body is adequately challenged without risking injury. Nutrition also plays a significant role in his preparation, focusing on balanced meals with an emphasis on carbs and protein. “Good habits… eating foods the right amount of foods that will help you optimally recover,” Kofi emphasized. He mentions his rule-of-thumb when it comes to his diet plan: following a 3:1 ratio of carbohydrates to proteins, to make sure that he is building muscle strength while also giving himself the energy to run and consistently perform at his body’s maximum capacity without injuring himself. This comprehensive approach to physical preparation ensures he maintains peak performance throughout the season.

Key Takeaways: Balancing Hard Work and Rest

Several unique insights emerge from Kofi Fordjour’s interview, reflecting his dedication, resilience, and strategic approach to running. One significant aspect is his emphasis on the balance between physical and mental preparation. “A slump is all about the way you think about the slump,” he stated, highlighting the importance of maintaining a positive mindset and viewing challenges as opportunities for growth. Kofi’s leadership philosophy centers on aligning team members towards a common goal while respecting individual paths. “A great captain’s goal is to align everyone who’s on a different path to one goal,” he explained. His most influential coach, Dr. Dunn, played a crucial role by removing the pressure of performance and allowing Kofi to enjoy the process. “He took all the pressure of having to perform off my shoulders,” Kofi noted. Additionally, Kofi’s admiration for his father’s work ethic and his commitment to not wasting the opportunities he’s been given underscores the importance of hard work and gratitude. “To give anything less than your best is to sacrifice the gift,” a quote by Steve Prefontaine, resonates deeply with Kofi. His story is a testament to the power of mental resilience, consistent effort, and the impact of a supportive environment in achieving success in running.