'Happier' Williams targets Worlds glory at new weight

Lauren Williams took silver in the women's -67kg taekwondo competition at Tokyo 2020 after losing the final bout to Croatia's Matea Jelic.

Former Olympic silver medalist Lauren Williams says she is "a much happier athlete" as she prepares for her first Taekwondo World Championships since swapping to heavyweight.

Williams, 26, won silver at the delayed Olympics in Tokyo in 2021 in the under 67kg category but missed out on selection for Paris 2024 after injury disruption.

Williams ruptured her hamstring at the 2023 Rome Grand Prix and did not participate in the 2023 European Games in Kraków after undergoing surgery in June 2023.

"I was on track to qualify for Paris 2024 but the 2023 period was crucial for qualification," said Williams.

"With our weight category being so competitive, every competition mattered.

"We did everything we could to try to get me there but it didn't happen."

Williams' injury coincided with a challenging time for the Welsh fighter, who admits she was struggling to make weight for the welterweight division.

"I was in a weight category that really didn't suit me," Williams told BBC Sport Wales.

"I struggled more to make the weight than to fight which was annoying me but my body eventually gave up.

"It was injury after injury and illness after illness so that was my time to sit back, reflect on the journey I'd had."

Two years on from her last World Championships in Baku, Azerbaijan, Williams says she is unrecognisable.

"I'm a completely different person now. I'm a better person to be around and a happier athlete so I can go out and focus on performing rather than making the weight."

Williams says the heavier weight has required some adaptation to her training.

"It's harder training now because I spent so long being lighter and more dynamic," said Williams.

"Trying to do the same thing at this weight is a lot more challenging.

"I am adapting, I am learning, I just had to change my game a little bit but taekwondo has moved a long way since Tokyo as well.

"It's a lot more tactical and decision making which I'm learning to do more and I'm more disciplined."

Williams returned to the podium in August, with her first Grand Prix medal at heavyweight in South Korea.

"That was the first major I'd medalled at and my first experience of a repechage," said Williams.

"Going out there [after a defeat] to fight again for a medal was difficult but I ended on a win, and I feel like I've won.

"That medal means so much to me because of what I went through to get it."

In 2014 and 2016, Williams won two consecutive gold medals in the Junior World Championships, she is yet to medal at a senior worlds, something she is hoping to rectify in Wuxi, China.

"We're into a new Olympic cycle and I'm fighting new people all the time," said Williams.

"I'm excited about this journey, not just these championships.

"I'm genuinely excited for this opportunity to get a medal, even if I make it past the quarter finals I'll be so happy.

"I know I can take a gold if everything aligns on the day."

British team for the 2025 World Taekwondo Championships:

F-46 Etta Choi

F-49 Phoenix Goodman

F-53 Jodie Mckew

F-57 Teigan Smith

F-67 Aaliyah Powell

F-73 Ruby Mackay

F+73 Lauren Williams

M-58 Zack Sarsoza

M-63 Jamie McIntosh

M-68 Matthew Howell

M-80 Farzad Mansouri (TRT)

M+87 Caden Cunningham