The Quiet Power of Discipline: Seven Years Between International Medals and the Power of Never Giving Up

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Emma Russell has represented Great Britain in canoe sprint for nearly a decade, earning Junior European and World medals, top-eight global finishes, and recently her first senior international podium. She shares lessons on discipline, pressure, and finding opportunity in unexpected moments.

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Discipline is the commitment to doing what needs to be done, even when motivation dips or there are distractions. It’s not a fixed state you arrive at - it’s a journey that shifts with your circumstances. Being disciplined allows you to build consistency and momentum over time.

An intense period of concentrated effort may seem impressive in the short term, but it is the sustained commitment to excellence over time that ultimately transforms goals into reality.

Discipline drives performance. The more consistent I am in training and preparation, the more confident I am on the start line. I'm not aiming for perfect execution every training session - my focus is on elevating my baseline so I can perform reliably, even when I'm not at my best. My race lasts under two minutes. I don’t control when it starts, but I do control how ready I am.

WHAT EXPERIENCES SHAPED MY DISCIPLINE?

I first picked up a paddle at eight years old, keen to follow in my older brother's footsteps. By fifteen years old, I trained every day after school, and on some mornings before school too. If my parents couldn’t give me a lift there, I’d cycle through winter rain and biting wind, arriving soaked or freezing cold before heading straight back outside to train. It wasn’t pleasant, but I knew if I wanted to train, I needed to find a way to get there. Those rides taught me that discipline starts with finding a way, not finding an excuse. 

The winter months quietly instilled a sense of resilience and discipline, and a couple of years later my results started to show. I’d earned medals at major international competitions, winning bronze medals at the Junior European and World Championships in the marathon. The next season, I simply wanted to give everything a go - from 500m to marathon. Coaches warned me that I’d end up average at all rather than great at one. Having won every GB selection race that year, I could choose which of those events to race. Across the year I took many steps up onto the podium: European gold, silver, and fifth; three World bronzes and a fourth.

Junior European Championships 2018 - Marathon Gold

That momentum carried me into the next chapter - moving to Nottingham to train with the GB national squad and start university. However, quite early on I fell ill and struggled with post-viral fatigue. I slipped into a cycle of training hard for few days, then needing two days in bed to recover and it certainly wasn’t sustainable. On top of this, moving up an age category meant racing older, stronger, more experienced athletes in a sport where many peak in their late 20s or 30s.

When the COVID lockdown came, the full on schedule of travel and racing stopped and I was able to build back from illness through stripping things back to the basics - steady sessions, proper rest, and good nutrition - and for the first time in a long while, I felt in control of the balance between work and recovery. That period taught me that discipline isn’t always about pushing through discomfort. It’s just as important to learn how to make smart choices that protect long-term performance.

In the years that followed I was frequently qualifying for finals - but the podium stayed out of reach for seven years. I was proud of my consistency yet still driven to achieve more. Twice, the Olympic dream slipped away from me by the narrowest of margins - first as a reserve for Tokyo 2021, and then in 2024 when our team fell short of qualification.

Those years tested my patience and belief. There were days I wondered if I’d ever stand on the podium again. But I kept showing up, because some rewards are worth the wait and nothing compares to the moment you finally step up and know you’ve earned it.

This year, my efforts finally paid off. My last race of a relentless World Cup schedule was the 5km. I got off to a poor start, but I stayed calm, trusted my ability, and began to work my way through the field. With one lap of five remaining, I realised I was fighting for bronze - so I went for it.

That medal represents seven years of perseverance through challenges, the commitment to show up day after day, and the resilience to handle the highs and lows.

Poznan World Cup 2025 - 5km Bronze

As I head into a new Olympic cycle, I carry with me every lesson from the past - the resilience forged in winter months, the belief to back myself across different distances, and the patience to keep showing up when results don’t come.

HOW DO I STAY DISCIPLINED?

Over time I have developed practical techniques that help me stay focused and follow through on what needs to be done. I have learned from high-performing individuals across many different sports, adapting their strategies to align with my own approach and priorities.

1. NON-NEGOTIABLE HABITS

I don’t waste energy debating the basics. Each morning, I head to the physio room for my warm‑up and mobility work - a non‑negotiable routine that’s become instinctive, even during intense training blocks and hectic days.

Other non‑negotiables include a weekly review with my coach, completing my training journal each night, and an evening routine that supports quality sleep. Scheduled into my calendar, these habits keep me accountable, track progress, and prioritise recovery.

My habits have helped take me from average to exceptional. They’re the small, consistent actions I commit to every day: the actions that quietly build momentum and develop my skills over time. That discipline moves me forward, but it also benefits my team - when we see each other showing up and putting in the work, it lifts the level of the whole team.

Here's what I learnt:

Define your non‑negotiables and protect them. These small, consistent actions keep you performing at your best under pressure and set the tone for the culture you lead.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” - Aristotle

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1. CLOSE THE GAP BETWEEN INTENTION AND ACTION

Reducing the steps you must take between intention and action is essential when motivation runs low - the fewer steps you have to take to get started, the more likely you are to follow through. As well as being efficient, closing the gap also builds momentum. Every time you act quickly on an intention, you reinforce the habit and build trust in yourself.

Here's what I learnt:

Closing this gap keeps momentum high and builds trust. Streamlined processes and clear priorities make it easier for teams to deliver consistently.

“If you fail to prepare, you're prepared to fail.” - Mark Spitz

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1. DEFINE PURPOSE

During some of the toughest moments in my career, defining the purpose of each training session has helped me stay grounded. Sometimes it’s as simple as reviewing my weekly plan and setting one or two clear intentions for the day. It might be training-focused: “Build aerobic base, aim for stroke rate 82–84 and power 140–150 watts”, or mindset-driven: “Easy paddle, enjoy catching up with teammates and switch off for a bit. Bigger days are ahead.”

I also take time to define the purpose behind each competition. Not every event is about where you finish, sometimes it’s about testing new processes or strengthening team connections. Purpose gives context to effort, and clarity makes discipline easier to sustain

This mindset also shapes how I navigate setbacks. Missing qualification for the Paris Olympics was tough, yet it gave me space to reflect and reconnect with my purpose - exploring what’s possible, finding joy and continuing to grow. That clarity allowed me to reset and return to training with renewed intent, reminding me that discipline is as much about staying connected to what drives the effort as it is about enduring the hard days.

Here's what I learnt:

Define the “why” behind each task or target to you give yourself and your team clarity and meaning. Not every effort is about immediate results - some build skills, trust, or future capacity. In setbacks, a clear purpose turns challenge into progress.

Photo by Garry Bowden

“I always try to remind myself why I started playing tennis, why I fell in love with it, and what it means to me.” - Novak Djokovic

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1. CHOOSE PAIN WISELY

   
   

I often ask myself: "Would I rather face the pain now, or at the finish line?". The controlled discomfort of training, both physical and mental, is a deliberate investment in the outcome I want. Showing up and persevering in hard sessions builds my resilience. It also demonstrates to my team that commitment is non‑negotiable. When people feel that from you, it raises the standard for everyone.

Here's what I learnt:

Choosing to lean into discomfort sets the standard and shapes a culture where people bring their best, even when it’s hard. Where are you choosing comfort now that could cost you later?

“You will either experience the pain of discipline or the pain of regret. The choice is yours.” - Tony Robbins

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Discipline isn’t exclusive to elite sport - it’s a mindset that shapes how we approach challenge, pressure, and change. As an athlete, I’ve learned to stay grounded, act with intent, and build momentum through consistent effort. These same principles apply to leadership. Whether you're guiding a team, leading a business, or coaching others, your discipline becomes part of the environment you create. It signals reliability, sharpens focus, and turns intention into impact.

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