The British sprinter hopes to return to Tokyo this September and turn past disappointment into success at the World Championships

Zharnel Hughes is running with a different kind of energy this season. It’s not just about medals or times anymore—it’s about perspective. And if there’s one moment that defines the shift, it’s not a race or a training milestone. It’s the moment his son was born.

“I broke down in the room,” Hughes says. “I just couldn’t believe it—I’m a dad. It is my biggest blessing to this day and it forever will be.”

Six months later, Hughes is in the best place he’s been physically and mentally in the last few years. After a disrupted 2024 season plagued by injury, the 29-year-old sprinter has returned to form and to frequent racing. The target is a full season that peaks at the World Championships in Tokyo this September.

“I’m feeling pretty good, nice and strong,” he says. “Last year wasn’t good for me, so I’m just grateful each time I get to compete and cross the line feeling healthy and live to fight another day.”

The route back has been anything but routine. Hughes has been a regular feature in the Grand Slam Track series, a new competitive circuit that allows athletes to race hard and more frequently, often against the same rivals multiple times.

Hughes has frequently finished runner-up in the Short Sprints behind Kenny Bednarek. The American currently tops the Racer of the Year standings, having maintained a perfect record with victories in every round of the series to date.

"It's very competitive and I needed something like that, especially because I didn't get much races in last year," he says. "It keeps you sharp.

"I do want to compete against some other people as well to mix it up a little bit. But at the same time you're seeing the same guys and it makes you want to get better. I see the errors I make and I know the same guys will come back again in the next two weeks so it keeps you wanting to sharpen up a little bit and try to tweak your training."

Hughes has rediscovered his closing speed, though there have been some things to work on along the way. “In the 100m [in Philadelphia], I popped up too early after a great start. That delayed my transition. But if I can still run 10.0 with an error like that, I know there’s more to come.”

Even in the 200m—whether navigating a strange 130m bend in Philadelphia or flying down the straight 200m track at the Atlanta City Games, where he clocked a wind-assisted 19.55—Hughes has shown there’s real strength in his speed endurance.

"I'm currently running off of speed endurance," said Hughes. "What you saw in Atlanta was just speed endurance, that's not my actual speed work. I'm still sharpening up my speed and tweaking little bits as we go along. When it comes closer to the British Championships then my speed work will be introduced."

Behind the performances is a reworked approach to training and recovery. The British record-holder has been putting in the work in areas most fans never see—massage tables, ice baths, and rehab sessions to prevent any injuries.

“I don’t like ice baths,” he said. “But I’m doing them more now to keep my body clear. I'm ensuring that my recovery is on point, always making sure I'm eating properly, getting proper sleep and getting regular treatment."

Becoming a father has made him even more focused and disciplined. “Before, I always knew it [sprinting] was my job. But now, I have to take care of my son. I look at him and know why I’m doing this.”

Hughes isn’t one to dwell on the past, but he hasn’t forgotten Tokyo—specifically the heartbreak of the 2021 Olympic final, where he false started in the biggest race of his life. If he makes the British team through trials, he’ll return to that same stadium for this year’s World Championships, aiming to write a very different ending.

“It's long gone,” he says, “but it would be amazing to rewrite history from there. I'm looking forward to just going over there, competing well and getting through the rounds and hopefully do well in the final.

“Obviously, I want to medal. That’s the main goal. But I want to lower my times too. I want to be on the podium. That’s what I’m working for.”

After the World Athletics Championships, the focus next year will be the European Championships on home soil in Birmingham. With Hughes having secured a Commonwealth 200m silver medal and 4x100m gold at the Alexander Stadium three years ago, he's now determined to give the UK fans another show.

"Last time I ran there [Alexander Stadium] was the Commonwealth Games and the support was just top-tier," says Hughes. "Anytime you run in the UK, you can expect that kind of support from the crowd. It'll be a good turnout and hopefully we can put on a performance for the fans."

As for the new mixed 4x100m relay event? He’s watching from a distance—for now. “It takes time and there has to be some serious chemistry in order for that to work out well. Maybe down the line I’ll try it out. But right now, I’ll continue to watch it and see how it pays off.”

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