Hitomi Nakajima, Track and field athlete｜To the people who changed me when I felt empty

Hitomi Nakajima
Born in Hyogo Prefecture in 1995. Women’s 100mH 12.71 (2nd in Japanese history *As of August 2025)

Graduated from Shukugawa Gakuin High School (now Shukugawa High School), Sonoda Gakuen Women’s University (now Sonoda Gakuen University). Since 2018, she has been a member of Hasegawa Sports Facilities.
She started hurdles in the second year of junior high school and won All-Japan Junior High School Championships in just one year. In high school, she won the JAPAN GAMES and Japan youth championships in her second year, but in her third year, she fell ill and missed the Inter-High School Championships. Since then, she has continued to compete with universities and business teams but has been in a slump for a long time.
In 2022, she advanced to the final of the Japan Championships for the first time and finished fourth. At the All-Japan Business Team in September 2024, she marked her first 12-second mark. In the following season, she evolved to update her personal best every time she runs. At the WA Athletics Motonet GP held in Finland in July, she broke the World Athletics Championships Tokyo 2025 Participation Standard Record (12.73) with a record of 12.71, the second highest in Japanese history. In 2025, when her ability has finally blossomed, she is now a hurdler that is attracting a lot of attention.

 

A lonely expedition tour and prove the record firmly in Japan.
Two “12.71” with different values

――I think this year’s Japan Championships were a very meaningful tournament for you. How do you feel looking back on it?

“I survived well”… That’s all there is to it. I was nervous about a month before the Japan Championships, and it was really tough mentally. I had set a big goal of “entering the world rankings and going to the World Athletics Championships Tokyo 2025”, so in order to earn points, I put more and more pressure on myself, saying, “I have got to achieve at least this ranking, this record time”… I was nervous from the preliminaries, and in the semifinals and finals, I was so nervous that my hands would tremble if I let my guard down even for a moment (bitter laugh). So, the moment the final was over, I was relieved to say, “Okay, it’s over!!!”
The result was 2nd place, and the time was not bad. But I still felt frustrated. I was laughing at that place, but it was a tournament that I was aiming to be the winner, so when I got home and thought about it, I felt frustrated… Still, I was able to run with all my might at that point, and it was a tournament that allowed me to grow one size bigger.

――I think you must have been nervous while looking at the electronic bulletin board, but in the end, the entire venue was enveloped in a warm atmosphere.

I received words from so many people that they were impressed and that they were shown a good performance. Being able to compete with them in the final was an experience that I think will remain in my memory for a long time in my competitive life.

――And on July 24, shortly after the Japan Championships, you marked 12.71 at the Motonet GP held in Finland, breaking the World Athletics Championships Tokyo 2025 Participation Standard Record (12.73). How did you feel at that time?

I went to Finland alone. Of course, I was happy from the bottom of my heart, but I couldn’t really feel it on the spot… In Japan, I am sure there were a lot of cheers around me, and I think there were many people who were happy with me. But the atmosphere was different at overseas competitions, and I thought, “What!? Did I really break the record??” (laughs). The foreign athletes who ran with me were also happy, but I was skeptical and couldn’t keep up with my head at all… After that, as I called my family and coach, I finally realized that I had really broken the record.

――In the meantime, you participated in the All-Star Night track and field held in Hiratsuka on August 9th. You also achieved a personal best, but why did you participate even though you had already broken the World Athletics Championships participation standard record?

One reason is that I haven’t been able to set a good time in the “tailwind” before, so I wanted to gain confidence to be able to set a good time when I’m in good shape right now. The other reason was to aim for a Japanese record. I was able to set my second-best personal best in Japanese history in Finland, so I wanted to give another step towards world athletics. Also, as there were no Japanese in the audience in Finland, so I wondered if they suspect me if I really broke the participation standard record (laughs). Of course, that’s not the case, but I wanted to prove it firmly in Japan.

――You have proven it.

However, this tournament had a unique sense of tension that had never been seen before. Unlike Finland, I was happy that there were many people who supported me locally, but since I had broken the participation standard record, I thought, “I have to do my best run.” I had a sense of tension that wasn’t very good. In addition, the humidity is high, and my body is heavy… Still, I was able to achieve a record of 12.71, which gave me a lot of confidence.
The weather in Finland was good and the feeling of running was excellent. However, the anxiety of going abroad alone was very big. Even if it is the same 12.71, it was a tournament where both tournaments had different values.

 

“I can’t help but have fun!” A meteoric rise to the top

――Did you start hurdles when you were in junior high school?

It was when I was in the second year of junior high school. When I was in the first year, I specialized in 100m, but one day I saw a senior jumping over hurdles, and it was insanely cool. When I actually tried it, it had a different charm than the 100m. The more complex the techniques involved, such as hurdling and landing, the more complex they become, but it is interesting to hone the techniques and dig deeper. I felt this even though I was in junior high school, which made me want to continue the hurdles.

――I guess you were attracted to the fun and the records naturally followed.

There are places where junior high school students grow more as they do it. At that time, I felt like the more I completed, the more I updated my personal best, and I remember being able to smoothly get to a position where I could aim my personal best. While I was practicing enthusiastically, I was able to win the championship in All-Japan Junior High School Championships when I was in the third year of junior high school.

――It’s been just one year since you started the hurdles, but you have made great progress.

That’s why I practiced quite a lot. At that time, I just loved track and field. When I entered the third year of junior high school, the teacher who had been teaching me until then transferred to another school. But the teacher’s house was at a distance of a 15-minute bicycle ride from my school. So, when the club activities were over, I would go to the teacher’s house and the teacher watched me practice until about 9 p.m. in a nearby park.

――So it was a life where you practiced more after club activities.

I continued to live like that every day, but I was determined to be fast, and instead of getting tired, I couldn’t help but enjoy practicing. The more I practiced, the more my hurdles improved, and the process was really fun, so I practiced all the time. So, I hardly remember playing. Of course, I sometimes went out with my friends, but I refrained from going out because I didn’t want to get hurt as the match approached.

 

From smooth sailing to stalling, and to an “empty” decade

――You entered the powerhouse high school, Shukugawa Gakuin High School (now Shukugawa High School) , but what kind of athlete were you in high school?

Until my second year of high school, my records improved, and my grades were good. I was able to win the JAPAN GAMES and Japan youth (currently the U20 Japan Championship), and I thought that I would be able to achieve results even in my third year at this level. I haven’t won the Inter-High School Championships yet, so my goal in my third year is to win the Inter-High School Championships and become the best in Japan. I was practicing hard for that reason, but I injured my leg during winter practice and continued to be unable to improve even after the season began. I think that because I had won the JAPAN GAMES in the previous year, my impatience and pressure grew even more. I wish I could take a more positive view of becoming “the best in Japan”…

――You felt it as a responsibility and a mission…

That’s right. I was pushing myself to say, “I have to do this.” As a result, two days before the important tournament that led to the Inter-High School Championships, I contracted stress gastroenteritis. On the day of the match, I vomited and went to the race while receiving an intravenous drip. I made it to the semifinals, but the result was 9th place. I couldn’t even make it to the finals and missed the Inter-High School Championships.
I think I can think differently now, but for me as a high school student, track and field was everything in my life. I felt like I was “empty” because I couldn’t go to the Inter-High School Championships.

――But you still continued competing.

I continued to compete in university, but my “feelings” for track and field changed completely… Until then, I had been doing it with the intention of “desire to win”, but that feeling had completely disappeared. Or rather, I was afraid of accepting “defeat”, so it may be correct to say that I didn’t feel anything even if I lost.
Although I updated my personal best and participated in the Japan Championships, I didn’t have the time to compete in the final at all. This situation lasted for nearly 10 years, but during that time, I found myself looking at the higher-tier athletes from a distance with a spectator’s perspective, saying, “That’s amazing.”

 

Desire to win – The spark that rekindled her enthusiasm

――In the meantime, you won a prize at the Japan Championships in 2022. Does that mean that you were able to get out of that state?

At the 2022 Japan Championships, I was able to finish fourth in the final for the first time (13.37). I was in a state of “I don’t feel anything even if I lose” for a long time, but deep down I was still frustrated and had a desire to win. My true feelings overflowed with this race, and I began to feel strongly that I wanted to win again. Looking back, I think it was a big turning point.

――What were the factors that made you able to win the prize?

Even while I was away from the front stage, I barely had the thought of “trying to achieve a personal best”. However, I couldn’t have any goals beyond that. If I had a high goal like before, I would be in the same situation again when I can’t achieve it… I had such fear that I called a halt to myself.
Still, at the 2021 Japan Championships in the previous year, I started to get better, and I was gradually regaining my positive feelings. I was in a position where I could actually aim for a prize, but just before that, I suffered an avulsion fracture and muscle strain… I am responsible for my injuries and I have experienced them many times before. However, the injury at that time resonated with me more than ever. My heart did not remain empty, but I had a strong feeling that I wanted to take revenge while also feeling frustrated.

――That’s how you won the prize in 2022.

That’s right. After winning the prize at the Japan Championships, I decided to reconsider how I set my goals. At that time, athletes with records in the 12-second range were starting to emerge in Japan. Still, I didn’t rush, and my next goal was to run in 13.0 seconds. Instead of suddenly aiming for the 12-second range or entering the national team, I wanted to work backwards from the goals and achieve them steadily. That’s why I didn’t say “I want to aim for the national team” when interviewed by the media at the time.

――Was there any reason why your feelings gradually turned forward?

What I realized while going through a long period of not doing well is how special and grateful it is to be able to challenge myself towards my goals. When faced with difficulties and adversity, my willpower is being tested. I realized that the determination and resolution to overcome it will be the driving force to move on to the next step.
I haven’t won a single title for a long time, but I now feel that period was not a “slump”, but a “time to deepen my determination”. In the days when I couldn’t win or run, I kept asking myself many times, “why am I running”. As I continued to lose, I realized what was more important than winning. It was a love towards the competition and a reconsideration of my determination. It was only because of the support of those around me and the change in the environment, but thanks to that experience, I was able to meet myself again who really wanted to win. Once again, I can look forward and move forward. It was a huge change considering the previous 10 years.

 

The “12.99 ” record that she achieved. A new world that has opened up

――After finishing fourth at the 2022 Japan Championships, you finally ran 12.99 at the 2024 All Japan Business Team. From then until this year, you have continued to update your personal best. Was there also a technical improvement behind this rapid progress?

Of course, there was also a technical aspect, but for me, this first “12.99 ” was a very big stepping stone. The 12-second range was my goal last year, so I was finally able to clearly shift my goal to “I’m going to compete at the world athletics championships next year!” After that, my mood suddenly became positive, and I was able to approach the match with a stronger mentality than ever before. That’s why there is this season. Without this “12.99”, I wouldn’t have made the current rapid progress.

――By the way, what improvements have you made in terms of technical aspect?

First, I have seriously incorporated weight training from winter training. I haven’t put much effort into it until now, but before entering last winter, I studied in my own way and talked to Masaki Toyoda, who was watching me practice, and decided on the menu.
However, at first, the power I gained from the weight did not mesh well with my natural spring-like jumping ability and instantaneous power. But as the races went on, both became well linked, and the output of each step increased, and the speed of 100m became much faster.
The other is a change in the way I jump. Shortly before last year’s 12-second mark, I reviewed jumping close to the hurdles until then. In my case, I couldn’t get on at the speed well because I was in an awkward position when I landed. When I was researching hurdles by watching various videos in search of improvements, I saw overseas athletes jumping at a relatively high position, and I thought, “Let’s go with this.” From the next practice, I changed the take-off position a little and adjusted the height. As a result, I was able to create a single axis firmly when I landed, and the next step after landing became much smoother.

――Do you often watch videos of other athletes ?

I watch it a lot, both national and international athletes. I’m sure the number of views has increased considerably thanks to me (laughs). I am finding something that suits me from watching the movements of various athletes, researching it, and trying to incorporate it. It’s like collecting puzzle pieces. Asuka Terada jumps quite like an oversea athlete, so I watched a lot of her videos.
At the Japan Championships, I hadn’t mastered a new way of jumping yet, so even on the plane to Finland, I was racing in my brain by watching the video (laughs). The first time I thought I was hooked on that jumping method was in the Finnish tournament where I ran 12.71. It was a race with great gains that I was able to give shape to the ideal movement I had in my head.

――Even on the plane! Are you always enthusiastic about research?

That’s after I met 400mH Masaki Toyoda. He really loves track and field. I used to be the type of person who didn’t watch videos of many other athletes. But when I talk to him, he tells me in great detail about things I didn’t know or was aware of before. As I listened to that, I began to think, “Has track and field always been so much fun?” After that, I started watching videos of various athletes and researching them.
I think the exciting part of track and field is basically when you get a good time or when you are riding the wave. But now it’s not like that, and “thinking” itself is fun. I can’t help but find “how can I become faster” and “what can I do to make use of my strengths?” That’s why I feel that this is the most fulfilling part of my athletics career right now.

 

The meaning of running in Tokyo

――World Athletics Championships Tokyo 2025 will begin soon. What kind of running do you want to show?

It took me a very long time to get here. That’s why my first goal is to express my journey so far with “a run that only I can do”. On top of that, I want to aim for the best performance. It would be great if I could show not only the records and results, but also the meaning of what I have set up on the world athletics stage in Tokyo.

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

It is to be able to see my family and friends who have been supporting me for a long time to see me compete for the Japanese national team. I’m really looking forward to it, and I’m already excited about it!

――Please tell us if there is a roadmap that you envision for the future.

I don’t have a clear plan yet, but I want to keep a “record that will go down in history”. However, the purpose of achieving the goals in front of me one by one has not changed.
So first of all, I need to be able to stably put out 12.7 seconds. Once I can achieve that, the next step will be 12.6 seconds. And it’s still difficult now, but I want to aim to be an athlete who can compete with the world. I want to challenge to become a Japanese hurdler who can succeed globally as long as my competitive life lasts.
One of the things I value is “Always keep your mind as open as when you began”. No matter what position I am in, I want to keep that mindset and always continue to take on challenges.

――I think there are many people who get courage from you. Because you have lived a competitive life of twists and turns, do you have any thoughts you would like to convey to those who are about to start track and field and those who are aiming for the world?

What I always try to do is not to be too influenced by the “result”. From my own experience, if I am only focused on the results, my feelings will be full of dramatic ups and downs. It’s important to face your records, but it’s also about facing your own weaknesses and immaturity. That’s why if you don’t have a good mind, you will be swayed even more.
Even if you don’t get results, you will always find something you can do in your daily practice, even if it is small. That’s why I try to focus on what I was able to do today. Even on days when things don’t go well, there is always something to learn and gain. By accumulating them, you can grow as an athlete and as a person. Since I started to think like that, I have been able to enjoy track and field more positively and sincerely. I hope that everyone who reads this article will find small but solid growth and find yourself who can rejoice in it.

 

Aspire to join the tea ceremony club, dream of being a Lush clerk

――From here, please tell us about your private life. How do you view your personality?

Well… I don’t know. But people who have been with me for a long time often say that I am a “natural airhead” (laughs). However, it seems that I change drastically when it comes to the match.

――Change drastically (laughs). Are you aware of it?

There is certainly a switch that promotes my motivation at a match. When I enter the zone, I shut out the surroundings. That’s why I’m quick to shift gears. When I am concentrating, I concentrate thoroughly, and when I play, I play with all my might. I think I am the type of person who has a well-balanced life.

――When you were a child, did you have any dreams for the future before you started running track and field?

I don’t remember much, but at first I was thinking of joining the tea ceremony club instead of the track and field club. I liked to relax at home, so I wanted to go home early and relax. So, I thought it would be nice to join the tea ceremony club that only meets once a week. And you can also eat Japanese sweets (laughs).
I was such a realistic (?) type of person so my dreams were not interesting at all. All I remember is that I wanted to be a clerk at Lush or 31 Ice Cream (laughs). I think Lush’s soap has a unique scent, but when I go to a shopping mall and smell that scent, I’m like, “It would be nice to work here.” I was going with the flow (laughs).

 

The person who has always believed in her

――It became a hot topic that you were married in 2023. If it is alright, may I ask when you met Masaki Toyoda (laughs)?

That’s alright (laughs). We both attended the junior high school located in Hyogo Prefecture, and even the district was the same. A classmate who had been close to me since high school had a friend going to the same junior high school as him, and I often heard from that friend that there was a very strong athlete (Masaki Toyoda). That’s why I learned about Masaki Toyoda when I was in high school. But at that time, there was no social media, and at first the face and name didn’t match (laughs).

――You knew him from that time. What kind of presence is your husband, Masaki Toyoda, to you?

He is really a big part of my life that I can say, “I couldn’t have come this far without this person”. Even when I was running in the 13-second range, he kept saying that I had the potential to set a Japanese record. I was the type of person who thought, “That’s impossible…”, but I was very happy and reassured that there was someone who expected so much from me as an athlete. And now this has happened… To be honest, we are the ones that are most surprised (laughs).

――That’s a very nice episode…!

No one around me may have thought so. However, having someone who continued to believe in me was the greatest strength of all. I think getting married in 2023 also helped me stabilize my mental health when facing competition. I feel like I have another place besides my family where I can go home with “a peace of mind”. I was really supported on the way to this year’s Japan Championships. If I had been alone, I would have had a different result. I can’t thank him enough.

 

A blissful time given by my favorites

――Please tell us how you spend your days off.

I often watch anime and spend time with my pet dog. Basically, I’m an indoors kind of person. My husband and I both love anime, so we usually eat dinner while watching anime. By the way, what I’m watching now is “World Trigger”!

――Do you watch various anime?

I think I can watch “Dragon Ball” and “HUNTER×HUNTER” as many times as I want. At first, the main character is weak, but it overcomes difficulties and grows up while working hard – I like such a classic story, and I honestly gain confidence. That’s why I also like sports anime, and I often watch “Haikyuu!!” and “Kuroko’s Basketball”. While watching such anime, I’m putting my spirit into every day by saying to myself, “I’ll practice hard too!” (laughs). I like it so much that I collect a lot of action figures! There are so many that the house is getting to be a mess…

――I heard that you often go to anime exhibitions?

That’s right！ He always checks the exhibition information frequently, and as soon as he finds one, he says, “Let’s go!!” Even at exhibitions that he has already been to, I’m happy that he invites me to go with him. He took me to an exhibition in Fukuoka last year. (laughs)
When celebrating the result of the match, he waited for me with my favorite anime figure that he bought, and when I was nervous or anxious before the match, he gently gave me a sunflower. Each of his actions is filled with compassion, and it really was a lifesaver for me.
Even though he’s my husband, he’s like a best friend who can talk about anything and enjoy “fan activities” together. That’s why I feel every day that every moment we spend together is special and I want to cherish it.

――Another cute family member often appears on social media.

I have had a Pomeranian called “Purin” since last year. It just turned one year old in April. Actually, even before I got Purin, I met another cute Pomeranian at a pet store and said, “I want to keep it~”. However, it wasn’t meant for me at that time. In the midst of this, I saw Purin at a pet store that I happened to stop by before last year’s Japan Championships. But right after that, we all left home a lot, so we couldn’t keep it right away. So, when I was saying, “If it’s still there after the Japan Championships, let’s keep it”! !, it was still there!! I thought this was my destiny and immediately welcomed it into my family.

――What is life like with Purin?

Everyday I tell Purin, “Thank you for being born” (laughs). To begin with, we hardly ever fight, but I think that with Purin’s help, we naturally began to divide roles with each other, and we had an even better relationship. We relieve our day’s fatigue with Purin, and if anything, it’s like my daughter. I feel like “Why are you so hairy?” “Where were you born?” (laughs). Purin is truly lovely and irreplaceable.

 

With gratitude to the people she met, she went to the stage of the national stadium

――Are there any athletes you are close with?

I admire her and get along well with Eri Utsunomiya in 400mH. She is a senior at Hasegawa Sports Facilities and retired from competition last year. She is also from the same Hyogo Prefecture, and she has been fond of me since I was in junior high school.
She came to support me at the match in Hiratsuka the other day. We kept saying, “We want to put on medals for each other,” but this year we were finally able to make it happen. Until now, I had only been given medals, so I was deeply moved when I was able to put on the medal myself.
Even after becoming the best in Japan in junior high school, Eri Utsunomiya’s continuous challenge always stimulated my desire to improve. I called her after the Finnish race, and she cried with joy…
Eri Utsunomiya also has a dog, so I often take Purin to play and have a barbecue with her every year. Both my husband and I get along well with her and her husband!

――Who is the person who has influenced you the most so far?

It will be my mother. Since I started track and field, she always told me, “If you want to do it, do it as hard as you want so that you don’t have any regrets.” My mother always compliments me, no matter what results I achieve. She never gets too involved in the sport, but she always watches over me and respects my opinion. Even when I wanted to quit track and field, my mother’s words at that time pushed me back. I was able to choose the path to continue.
That’s why I was able to get to this point thanks to my mother. With great gratitude, I can proudly say that the person who has influenced me is my mother.

――There are a lot of wonderful people around. Thank you very much for your various stories. Finally, please give us a message to those who are looking forward to the World Athletics Championships.

It took a while, but I was able to become a member of the Japanese national team for the first time at the age of 30. Of course, I am happy to be on the national team, but more than that, I was filled with warmth by the sight of my family and friends crying and rejoicing together. I really took a detour until I came here, but that’s why I was able to meet people and who I am today. When I think about it, I can now think that it was something I had to follow so far.
At the World Athletics Championships, I want to run in a way that I can repay with a sense of gratitude to the many people who have brought me here. And if as many people as possible can feel that they will do their best without giving up when they see my running, I couldn’t be happier.
I want to show my best performance at the packed National Stadium. I would be happy if you could support me at the venue. I appreciate your support!

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text by Hiromi Hiraki
photographs by Uta Mukuo