Ririka Hironaka, Track and field athlete｜One year that almost stopped. Another “aggressive running” beyond what she has overcome.

Ririka Hironaka
Born in Nagasaki Prefecture in 2000. Women’s 5000m 14 minutes 52.84 seconds (2nd place in Japanese history *As of August 2025)

Graduated from Nagasaki Prefectural Nagasaki Commercial High School and has been a member of the Japan Post Group since 2019.
She started track and field when she was in junior high school and was active in all junior high schools and Ekiden Championships. She also participated in national competitions in high school, and especially in her third year, contributed greatly to the team’s participation in the All-Japan National Ekiden Championships
At the Tokyo 2020 Olympics, she set a new Japanese record in the 5000m at her first world competition and placed 9th (at the time). In the 10,000m, she finished 7th for the first time in 25 years as a Japanese athlete. After that, she ran well in the 10,000m at the World Athletics Championships Oregon 2022, the second highest in Japanese history, and finished seventh in the 10,000m at the 2023 World Athletics Championships in Budapest the following year.
In the 10,000m at the Japan Championships in April 2025, where she overcame a one-year blank, including the breakdown period, she won her fourth victory in two years and made a grand comeback. She has both stamina and stability and is one of the athletes who is expected to be more active in the long-distance world in the future.

 

What awaited me until the last minute…

――While there are many athletes who continue to compete at university after graduating from high school, why did you choose the business team?

I had no idea of balancing my studies and competitions at university, and I didn’t think about going on to higher education from the beginning. But at first, I didn’t even think about going to a business team… Nagasaki Commercial High School where I attended was a high school with a high graduate employment rate, and like my classmates, I was planning to get a job after graduation. When I was in high school, I participated in the Japan’s Inter-High School Championship and was able to achieve results in the Ekiden Championships, so I had a strong feeling that “I had done my best”, and I was thinking of working by taking a break from competition. That’s why I decided to join the Japan Post Group quite late, around the fall of my third year of high school.

――I see. Considering your performance up to that point, you must have been invited by many business teams….

Certainly, various companies approached me and told me that they wanted a reply by the end of the Inter-High School Championships in my third year of high school. However, I was hesitant to continue competing, so I was making them wait for my reply through my high school track and field teacher. Among them, one of the companies that really waited until the last minute was Japan Post Group. That led to trust, or rather, if they wanted me that much, it made me feel positive to think, “Maybe I’ll continue to compete.” So, after the Inter-High School Championships, I visited the dormitory of the Japan Post Group and decided to join the company after participating in the practice with my seniors.

――When did you start track and field in the first place?

I seriously started when I was in junior high school. When I was in elementary school, I mainly did swimming, and I only ran when I participated in local road races.

――How did you start running long-distance events?

When I was in junior high school, I participated in the 800m and 1500m in the All-Japan Junior High School Championships, so I only narrowed down to long distances when I was in high school. When I was in junior high school, I tried a lot of short-distance and mini-hurdles, but I didn’t have much instantaneous power for short distance(laughs). I’ve loved endurance running since I was in elementary school, so I’ve always had the feeling that longer distances are more suitable for me.

――What do you think is the appeal of long-distance?

After all, you can earn money from running long distances. If it’s a short distance, the race will end quickly, so I think it’s not uncommon for the first delay to be fatal. However, in the case of long distances, even if you are a little late at the beginning of the race, there is still a possibility that you can make up for it, and depending on your strategy, you can win even in the second half. While running, I strongly feel the fun of bargaining.

 

Aggressive race planning with no regrets

――Speaking of you, it is impressive that you lead the race from the start without hesitation on the world stage. I don’t think everyone can create their own race on a big stage, but what kind of thoughts do you have during the race?

What I am most conscious of in that race is how to respond to the sudden change of speed of foreign athletes when entering the last 1000m or 400m. When it comes to spurt sprints, I can’t make up the gap and I can’t handle it yet. So where to make up for it is the early stages of the race. Rather than joining the group at the pace of those around you in the beginning, you actively step forward. In the end, it doesn’t matter what happens even if I run out of strength, I just want to do what I can and finish one race without regrets – I run with that thought alone.

――Do you feel any fear of leading the race from the beginning?

I usually practice with my team members and with the support of my members, but before the big tournament, I participate in the selection camp and often practice alone away from the members. That leads to self-confidence to practice with a high load alone without anyone’s help. It is also a great mental strengthening, and I don’t feel particularly afraid of leading the race from the beginning.

――In that context, do you have a different strategy for racing in the 5000m and 10000m?

Yes. In the case of 10,000m, there is no qualifying, and it is a one-time race, so of course achieving records are important, but there are many races that aim for rankings with a view to winning prizes. There is a qualifying round in the 5000m, but the rules have changed recently, and depending on the competition, there are more cases where the final is determined only by the order of finishing. That’s why I feel like I’m aiming for the top with the feeling that “this is the final” from the qualifying stage. Ideally, the ranking will follow and lead to advancing to the finals.

――It seems that the way you feel when taking on the challenge of racing will change.

The way you run, and your feelings will change greatly. Even if you run 5000m, you are still halfway through the 10,000m, so you can compete while thinking about how to carry the race for the second half. However, in the 5000m, it is important to compete from an early stage, and if you are not in the top group at the 3000m, the subsequent development will be difficult. In addition to stamina, speed is more required at 5000m. I myself am currently able to compete in 10,000m, but I also like 5,000m speed competitions. If I have the stamina and speed to maintain it even after I raise the gear to top speed in the second half, I think I will be able to show more interesting race developments in the 5000m.

 

The “world stage” that can be shaken off and the “national stage” that is under pressure

――Going back a little, you broke the Japanese record in the 5000m at the Tokyo 2020 Olympics (at that time), won a prize in the 10,000m, and set a personal best in Japanese history in the 10,000m at the Oregon 2022 World Athletics Championships. In addition, I have the impression that you have definitely achieved results in big races, such as winning a prize in the 10,000m at the World Athletics Championships Budapest 2023. What do you think about it?

In my case, when it comes to national races, I get too enthusiastic and put too much pressure on myself. So, my movements became a little stiff, and I became very nervous before the race… But in the world championship, in a sense, I can accept it. Compared to the world’s well-known athletes, I am still immature. I feel like I simply want to challenge myself how much I can compete in that situation. That’s why on the world stage, I don’t consider too seriously and can take on challenges as I like.
After all, I want to leave my mark as much as possible and appeal to the world with the word “JAPAN”! That’s why I’m leading the race from the beginning (laughs).

――Is the fact that the pressure is greater in national competitions because you think you have to win?

Well… maybe I am unconsciously imposing it on myself. Of course, I also have the desire to win, but the feeling of “I have to finish with at least a good ranking” becomes too strong. Still, I try to stand at the starting line with a smile on my face every time, but I often feel that my movements are a little stiff.

――What is the national race that you have felt the most pressure on recently?

In the sense that it is a race that also serves as a representative selection for the World Athletics Championships, it would be the Japan Championships 5000m in July.

――Was the race what you had in mind ?

I had decided to go at my own pace, so I think it was good that I was the first to lead the race. But the movement after 2000m was not in line with my ideals… Still, I managed to persevere and continued to approach it with the desire to make a change at the end. However, I regret that I couldn’t bring it to the race that I had envisioned in the second half.

――How do you perceive the result of second place?

I was really happy to be able to run with Nozomi (Tanaka) for the first time in a long time. But after 2000m, my pace dropped… I would have liked to have competed more with Nozomi Tanaka when I took the lead with her. On top of that, if I had competed in a spurt battle and lost, I think I would have felt a sense of accomplishment even though I was frustrated. I was in 2nd place, but it was frustrating that I couldn’t fight that far, and it was truly an unfulfilled race.

 

What the year when she couldn’t run gave her

――This season, you have made a return to major track racing in Japan. You were out of the race due to injury for a long time, how did you spend your time during that time?

Around the end of 2023, I broke my knee and had trouble going up and down the stairs. Until around April 2024, I kept the amount of practice down and focused on treatment and rehabilitation. Since the beginning of May, I have been doing a practice menu that does not put a strain on my feet, such as swimming pools, cycling, and walking, but I was also in a difficult situation for the Japan Championships and the Paris 2024 Olympics, and I have been mentally depressed.
So, in June, when I was finally able to run a little, this time I suffered a stress fracture of my sacrum in July… The sacrum is quite painful just by walking (bitter laugh). So, I couldn’t run again, and I had to cycle and pool, and reinforce. In such a situation, I joined the team’s summer training camp in August, and I started by walking on a treadmill. Then I recovered after jogging for 5 minutes, and finally joined the group run in the second half. In the end, it was only in October that I was able to seriously do practice points (high-load practice), and the All-Japan Women’s Corporate (Jitsugyodan) Ekiden Championship, also known as Queen’s Ekiden was actually completed in about a month and a half.

――I didn’t know you were in such a situation… It is amazing how you have come back to your current state

I really think so. The big thing was that I had been practicing continuously since the resumption of point practice in October last year. This is because I have a cold sensitivity, and I have often injured my Achilles tendon and ankle during winter practice in February and March. So, this was actually the first time I was able to practice without any injury in the winter. I think the results of that running have led to the Japan Championships 10,000m and the track season in a good way.

――I think there is a lot of impatience for athletes to stay away from racing for a year. Was there anything that supported you during the injury period?

It’s true that I was anxious if I didn’t move every day, and I was quite impatient… The people who supported me were the team staff, the coach, and my mother in Nagasaki. I am very close to my mother, and we talk on the phone almost every day. My mother is also an experienced sportsman, so we talk about competitions, but other than that, small talk became a source of inspiration for me every day. I tend to think about it when I’m alone, so it was good to have time to forget about track and field even for a moment. But actually, my mother and I have too similar personalities, and we often get into fights (laughs).

――Did you have any thoughts or realizations that you gained because you experienced a major injury?

I’m 24 years old now, but until now, including when I was a teenager, I’ve been practicing hard with the feeling of “Go for it! Go, Go, Go”. But since last year’s injury, I have been able to practice while listening to my body… For example, if I feel tension in my legs, I can now decide, “It’s dangerous to do any more, so even though I’m a little unsatisfied, I will continue it with tomorrow’s main practice!” I have become aware of cutting down my practice before I break down. Because of that period, I was able to face my physical condition calmly, so it was painful, but I gained a lot.

 

World Athletics Championships and Beyond

――World Athletics Championships Tokyo 2025 is just around the corner, what are your goals if you can participate?

Although I still don’t know whether I will participate in the 10,000m or 5,000m (*As of late July on the date of the interview), I plan to accumulate practice assuming that I will participate in both in the training camp in the future. First of all, the main premise is to stand on the starting line in my best condition without breaking down. On top of that, my big goal is to advance to the final in the 5000m. In the 10,000m, I have won 7th place twice in the world competition, so I would like to finish 6th or higher next time!

――Is there anything you are looking forward to at the tournament?

The race at the Tokyo 2020 Olympics was held without spectators due to the coronavirus pandemic. I’m really looking forward to running while being cheered on by a large crowd this time! !

――Do you have any roadmap for the World Athletics Championships Tokyo 2025?

After experiencing the Olympics once, I felt that the atmosphere was special among many world competitions. I have a strong desire to run on that stage again, and I want to participate in the 2028 Los Angeles Olympics. For that reason, I want to continue to achieve solid results. However, I will consider whether to continue competing in the 10,000m or 5,000m in the future while consulting with the coach.

 

“Even if I cry, I will take on the challenge”. The starting point that leads her to the present.

――From here, please tell us about your personal side. What kind of child were you?

I was a very active child, and I was taken to the park every week to play ball. Besides, I just hated losing. When I was in nursery school, I was practicing upside down on the horizontal bar, but I made my parents annoyed by saying, “I won’t go home until I can do it!” (laughs).

――The fact that you hate losing is surely the starting point that leads you to the present.

Yes. When I was in elementary school, I went to after school activities, and I loved doing unicycles. When my mother came to pick me up, I said to her, “I’ll show you what I accomplished today!” And when it didn’t go well, I cried, and I did it over and over again until I accomplished it… I was that kind of child.

――Listening to the hanging upside down practice episode, you must have been a child with a high desire to improve. What was your dream for the future at that time?

When I was really small, I said, “I want to be an ice cream shop” (laughs). But when I was in the fourth year of elementary school, my dream was to be an airline cabin attendant. My mother was from Okinawa, so I often went to my grandmother’s house in Okinawa during summer and winter vacations. Due to my mother’s work, I sometimes went by myself first, but then the airline cabin attendant would accompany me. I admired her kind and cool appearance.

 

I don’t want to stay at home!

――How do you often spend your holidays?

I really don’t spend much time in my room on my days off. Or rather, I don’t want to be in my room. That’s why I go shopping with my friends, go to the hot springs, and just go out and stay active. Sometimes, when I stay in my room all day cleaning, people around me get worried saying, “What! Ririka-san, you are not going out!? Are you ok? “ (laughs).

――That much (laughs)! What is it that you have been into lately?

I’ve been doing yoga for about two years. I enjoy moving my body while listening to music, and I have been doing it for a long time now. Also, I love bagels. Recently, a bagel shop opened around the nearest station, and the bagels there are so delicious that I sometimes line up to buy them. The team also has bagel lovers, so it’s fun to go shopping together and have a picnic in a nearby park.

――Do you also cook ?

I also cook. I am good at researching recipes for things I want to eat and making them myself. I cook so well that everyone in the dormitory calls me “Head chef”! (laughs)

――You’re active and can do anything! Is there anything you want to do now?

My parents’ house is in Omura City, Nagasaki Prefecture, and I always go fishing when I go home in the summer. It’s a town facing the sea, and you can catch a variety of fish even from land. But I haven’t been able to do it lately, so if I have time, I would like to enjoy leisurely fishing in my hometown.

 

She is far from being shy around strangers

――You mentioned that you often go out with friends on holidays, but are there any athletes you are particularly close with?

Recently, I went to lunch with Yume Goto, a middle-distance athlete. I am also good friends with Yuka Ando, a marathon athlete. People around me often say, “You have a lot of friends,” but when I get with other teams at the training camp, I will keep trying to make conversation with them. And if they live near Tokyo, I immediately plan, saying, “Let’s hang out next time!”

――You are not shy at all, are you？

Yes, I am far from being shy around strangers. (laughs) That’s why my friendships naturally expand more and more, and I’m really looking forward to meeting everyone at the tournament. By the way, I have a poor sense of direction, and sometimes I get lost while running at the expedition tour location and can’t get back to the hotel. Even at such times, I talk to passers-by without hesitation and come home with various people pointing to me the way (laughs).

――You’re a very sociable person! Are there any athletes that you admire?

It is Nozomi Tanaka. I have been competing with her in the Inter-High School Championships since high school and she has been a strong athlete since then. Nowadays, I think I often face a problem while practicing alone, but I have traveled overseas and achieved results in the process. Previously, she said that she was going on an overseas expedition tour to regain her original running, and I felt that she was determined to look at the world when she was challenging herself and not for the competition. Even when things don’t go well, she doesn’t lose sight of her goals, and I really respect her solid determination.

――When I had an opportunity to talk with Nozomi Tanaka and coaches before, they said that Ririka Hironaka is the one who they are conscious of in Japan. Did you talk about anything at the Japan Championships?

After the 5000m final, I thanked and hugged her. At that time, she said, “I think it was hard until you got here, but you were able to come back.” I was really happy to hear those words. It was a moment when I truly felt glad to be back on the racing stage again.

――Thank you very much for your in-depth talk. Finally, please give us a message to readers who are looking forward to the World Athletics Championships.

One year ago, I was in a situation where I couldn’t say “I will aim for the world athletics championships”. Still, I was finally able to come back this far. For the first time in two years, I will stand on the starting line with less than one month left to show Ririka Hironaka running energetically on the world stage. When I am able to participate, I will do my best as a representative of Japan and as an athlete to compete with athletes from all over the world. I will run with all my soul, so please give us your enthusiastic support!

Instagram：ririka_hironaka

《Japan Post Group Women’s Athletics Team》
Official Web
Instagram：@jp_athletics_team

text by Hiromi Hiraki
photographs by Uta Mukuo