Rysaiah Saunders didn’t come into track and field with big goals or expectations. In fact, his journey began as a way to get faster for football. But what started as a side project quickly became a passion when he discovered a natural rhythm and raw potential in hurdling. From slipping over barriers to shaving seconds off his time, Rysaiah has turned dedication, faith, and mental resilience into his foundation. Now a rising hurdler with a powerful testimony and an unwavering belief in God’s plan, he’s not just clearing hurdles on the track—he’s conquering them in life.

What events do you specialize in, and which one do you enjoy the most?
I specialize in hurdles and sprinting, but hurdles are definitely the most enjoyable for me. There’s something about the rhythm, the challenge, and the feeling of gliding over each barrier that makes it more than just a race, it’s an art.

How did you get started in track and field, and what drew you to your specific events?
I started track last year just to get faster for football. During indoor season, I didn’t take it seriously—I was goofing off and didn’t understand the sport. Then one day during outdoor practice, I jumped over a steeplechase hurdle during warmups, and my coach said my form looked good. He threw me into the 300 hurdles for a meet, and I actually did pretty well. I was basically Mario jumping over the hurdles at first, but through a lot of hard work and growing dedication, I fell in love with the sport. That love and commitment is what brought me to where I am today.

What’s a typical training week like for you in terms of sprint, hurdle, and field event workouts?
I do hurdle drills every day, and sprint training three times a week. Speed between the hurdles is everything in a race, so my workouts focus on rhythm and sprinting. Everything ties into speed and how well you can maintain it over each barrier.

What’s the most challenging part of your event, and how do you train to overcome it?
The hardest part was the mental side. I honestly think hurdling is the most mental event in all of sports. I used to struggle with confidence. I’d train so hard, but once I got to the starting line, it felt like all that work was wasted. One day, Coach Bruce told me, “When you hit that starting line and start doubting yourself, you’re telling all your hard work it was for nothing.” That stuck with me. Now, when I race, I think about the hours I’ve put in, and I trust my training.

What’s your toughest workout or training session, and how do you mentally get through it?
The hardest workout I do is called “chase.” I’m running the 110m hurdles while chasing another hurdler doing the 100m hurdles. I have to remind myself to relax—relax my body, relax my mind—and trust that my speed will get me there. When I get tense, I make mistakes. But when I stay calm and focus on my own race, everything clicks.

Do you have a favorite drill or technique that’s helped you improve?
Running the full race at lower hurdle height helped me drop 0.7 seconds off my time. It taught me how to run efficiently between the hurdles and kept me focused on rhythm.

Describe your pre-race or pre-event routine. Any superstitions or must-haves?
Prayer is the biggest part of my routine. How I perform is all because of God. Before every race, I give it all to Him. As a child of God, I know He’ll grant what’s best for me. Trusting His plan brings peace and purpose.

How do you handle nerves or pressure before a big meet?
I rely on prayer and trust in my hard work. That’s what grounds me.

What has been your most memorable performance so far and why?
It was my 14.36 PR. I felt great during warmups, but the wait before the race was long. My blocks broke during pre-race starts, but I still used them. I slipped at the start, but something just clicked. All my thoughts disappeared, and it was just me and the finish line. I saw it clearly after every hurdle. That focus was unforgettable.

Who do you look up to in your sport, whether locally or professionally?
I look up to Kenn Hurdle. Watching his clips and how he handles pressure has taught me a lot. I try to learn from his technique and composure.

What’s one technical aspect of your event you’re really focused on improving right now?
Snapping down my lead leg faster and improving my rhythm between hurdles. That comes from speed work, rhythm drills, and generating more power off the ground.

How important is mental preparation in your events, and how do you work on it?
It’s extremely important. I pray and meditate, and I visualize the race before it happens. I rehearse what I’ll do when the moment comes so my mind is already ready.

Do you approach your events more with strategy or instinct? Why?
Instinct. The more I overthink, the more I lose sight of the main goal—getting to the finish line as fast as possible, hurdles and all. When I trust my instincts, my body takes over.

What’s your favorite track or field venue to compete at and why?
New Balance Nationals. Just staring into the crowd there was a feeling like nothing I’ve experienced before. It was electric.

What kind of music or motivation gets you hyped before competing?
Gospel music, especially Maverick City. It keeps me grounded and reminds me that life is bigger than track and field. My purpose is bigger, and that gives me peace.

How do your teammates or training group influence your performance?
They encourage and push me. They believe in me, even when I make mistakes. That support helps me bounce back and reach the potential they see in me.

What’s your go-to recovery routine after a meet or heavy practice?
Lots of stretching, relaxing my muscles, taking hot baths or showers. Anything that keeps my body loose and allows it to recover and rebuild stronger.

How do you balance school, life, and training? Any tips?
I balance it all through faith. I believe God wouldn’t put anything on my plate that I couldn’t handle. That belief keeps me steady.

Outside of track and field, what are your interests or hobbies?
I preach on TikTok and I’m deeply rooted in my faith. I enjoy giving advice, meeting new people, competing in all kinds of sports, and I also love quiet things like writing poems or doing Bible studies.

What advice would you give to someone just starting out in your event?
Never give up. In hurdles, everyone will fall—but what matters is who gets back up. I’ve fallen on the biggest stages, like at conference meets two years in a row. But through faith and persistence, I bounced back. Just like life, you can’t have a testimony without a test.

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