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Rai Benjamin
Rai Benjamin Oregon 2022.jpg
Benjamin at the 2022 World Athletics Championships in Eugene
Personal information
Born (1997-07-27) July 27, 1997 (age 28)
Mount Vernon, New York, U.S.
Height 6 ft 3 in (191 cm)
Weight 170 lb (77 kg)
Sport
Country  United States
Sport Track and field
Event(s) Hurdling, sprinting
College team USC Trojans (2017, 2018)
UCLA Bruins (2016)
Team Nike
Turned pro 2018
Coached by Joanna Hayes
Quincy Watts
Caryl Smith-Gilbert
Achievements and titles
World finals
  • 2019 Doha
  • 400 m hurdles, 22 Silver
  • 2022 Eugene
  • 400 m hurdles, 22 Silver
  • 2023 Budapest
  • 400 m hurdles, 33 Bronze
Olympic finals
  • 2020 Tokyo
  • 400 m hurdles, 22 Silver
  • 2024 Paris
  • 400 m hurdles, 11 Gold
Personal best(s)
Medal record
Men's athletics
Representing the  United States
Olympic Games
Gold 2020 Tokyo 4 × 400 m relay
Gold 2024 Paris 400 m hurdles
Gold 2024 Paris 4 × 400 m relay
Silver 2020 Tokyo 400 m hurdles
World Championships
Gold 2019 Doha 4 × 400 m relay
Gold 2023 Budapest 4 × 400 m relay
Silver 2019 Doha 400 m hurdles
Silver 2022 Eugene 400 m hurdles
Bronze 2023 Budapest 400 m hurdles
Diamond League
2023 400 m hurdles
Representing  Antigua and Barbuda
CARIFTA Games (U-20)
Silver 2015 Basseterre 400 m

Rai Benjamin (born July 27, 1997) is an American track and field star. He is known for his amazing skills in hurdles and sprinting. Rai is especially good at the 400 m hurdles race. He is the second fastest person ever in this event.

Rai won a silver medal at his first Olympic Games in 2021. He then won a gold medal in the 400 m hurdles at the 2024 Summer Olympics in Paris. He also earned silver medals at the World Championships in 2019 and 2022. In addition, he helped his team win gold medals in the 4 × 400 m relay in 2019 and 2021.

Before becoming a professional athlete, Rai ran for college teams. He competed for the UCLA Bruins and then the USC Trojans. In 2018, his team set a world record in the indoor 4 × 400 m relay. His part of the relay was the fastest ever recorded indoors at that time. Later that year, he also helped set a college record in the outdoor 4 × 400 m relay. He also ran the second fastest 400 m hurdles race ever at that time.

Rai Benjamin's Early Life and Career

Rai Benjamin grew up in Mount Vernon, New York. After his second year of high school, he competed in the 2013 World Youth Championships in Athletics in Ukraine. Even though he was born in New York, he represented Antigua and Barbuda in the 400 m hurdles at that event.

In 2015, Rai won the New York Indoor State meet. He ran the 300 meters in a leading time for the country. He was also a three-time champion in the 400 m hurdles in New York State. Rai won a silver medal in the 400 meters at the 2015 CARIFTA Games. He was also the national champion in the 400-meter hurdles at the 2015 New Balance Outdoor Nationals.

For a while, Rai could not represent the United States in international competitions. This was because of rules about changing which country an athlete represents. In 2018, his request to represent the United States was approved. This allowed him to compete for the USA.

In 2018, Rai ran the 200 meters in Paris, finishing in 19.99 seconds. This was a big improvement for him. In 2019, he ran his personal best in the 400 meters. He finished in 44.31 seconds. This was one of the fastest times in the world that year.

Rai Benjamin's Personal Life

Rai Benjamin's father is Winston Benjamin. Winston was a famous cricket player for the West Indies cricket team.

Rai also co-hosts a podcast called "Beyond the Records." He started this podcast in December 2024 with fellow athletes Noah Lyles and Grant Holloway.

Rai loves cycling. He often rides his bike around Los Angeles. He even cycles to his hurdling practice at UCLA.

Rai Benjamin's Achievements

This section shows Rai Benjamin's best times and wins.

Rai Benjamin's Personal Best Times

These are Rai Benjamin's fastest times in different races.

Surface Event Time Venue Date Notes
Outdoor 400 m hurdles 46.17 Tokyo, Japan August 3, 2021 North American record, 2nd fastest ever
400 m 44.21 Los Angeles, United States April 8, 2023
200 m 19.99 Paris, France June 30, 2018
100 m 10.03 Fort Worth, United States July 20, 2020
4 × 400 m relay 2:55.70 Tokyo, Japan August 7, 2021
Indoor 400 m 45.39 New York, United States February 13, 2021
300 m 32.21 Boston, Massachusetts February 2, 2025
200 m 20.34 College Station, United States March 10, 2018 Antiguan and Barbudan record
4 × 400 m relay 3:00.77 College Station, United States March 10, 2018 World best

Rai Benjamin's International Competitions

Rai has competed for both Antigua and Barbuda and the USA.

Year Competition Venue Position Event Time Notes
Representing  Antigua and Barbuda
2013 World Youth Championships Donetsk, Ukraine 15th 400 m hurdles 52.36
2015 CARIFTA Games (U20) Basseterre, Saint Kitts and Nevis 2nd 400 m 46.19 Personal best
World Relays Nassau, Bahamas – (h) 4 × 200 m relay Did not finish
Representing the  United States
2019 World Championships Doha, Qatar 2nd 400 m hurdles 47.66
1st 4 × 400 m relay 2:56.69 World leading time, Personal best
2021 Olympic Games Tokyo, Japan 2nd 400 m hurdles 46.17 Personal best, North American record, 2nd fastest ever
1st 4 × 400 m relay 2:55.70 Season best
2022 World Championships Eugene, United States 2nd 400 m hurdles 46.89
2023 World Championships Budapest, Hungary 3rd 400 m hurdles 47.56
1st 4 × 400 m relay 2:57.31 World leading time
2024 Olympic Games Paris, France 1st 400 m hurdles 46.46
1st 4 × 400 m relay 2:54.43 Olympic record

Rai Benjamin's Circuit Wins

Rai has won many races in the Diamond League and World Indoor Tour.

  • Diamond League (400 m hurdles)
    • Rome: 2019
    • Stanford: 2019
    • Doha: 2021, 2023
    • Eugene: 2023
    • Monaco: 2024
    • Stockholm: 2025
  • World Indoor Tour
    • Boston: 2019, 2025 (300 m)

Rai Benjamin's National Championships

Rai has won many championships in the USA.

Representing the UCLA Bruins (2016–2017), the USC Trojans (2018), and Nike (2019–)
Year Competition Venue Position Event Time Notes
2016 NCAA Division I Championships Eugene, Oregon 6th 400 m hurdles 49.82 Personal best
2017 NCAA Division I Championships Eugene, Oregon 2nd 400 m hurdles 48.33 Personal best
22nd 4 × 100 m relay 39.89
2018 NCAA Division I Indoor Championships College Station, Texas 3rd 200 m 20.34 Personal best
1st 4 × 400 m relay 3:00.77 World best
NCAA Division I Championships Eugene, Oregon 1st 400 m hurdles 47.02 World leading time, Personal best, College record
1st 4 × 400 m relay 2:59.00 Personal best, College record
2019 USATF Championships Des Moines, Iowa 1st 400 m hurdles 47.23
2021 U.S. Olympic Trials Eugene, Oregon 1st 400 m hurdles 46.83 World leading time, Personal best, Meet record, 3rd fastest ever
2022 USATF Championships Eugene, Oregon 1st 400 m hurdles 47.04
2023 USATF Championships Eugene, Oregon 1st 400 m hurdles 46.62
2024 U.S. Olympic Trials Eugene, Oregon 1st 400 m hurdles 46.46 World leading time, Meet record

Rai Benjamin's College Career

Rai Benjamin was a very successful college athlete. He won three NCAA Division I track championships. He also earned many honors for his great performances.

Here are some of his college achievements:

  • In 2016, he finished 6th in the 400-meter hurdles.
  • In 2017, he placed 2nd in the 400-meter hurdles.
  • In 2018, he finished 3rd in the 200 m indoor race.
  • Also in 2018, his team set a college indoor track record in the 4 × 400 m relay.
  • In the same year, his team won the 4 × 400 m relay outdoors.
  • He also set a college record time in the 400 m hurdles. His time was one of the fastest ever at that point.
Year Mountain Pacific Sports Federation
Indoor track and field
NCAA
Indoor
Pac-12 Conference
Outdoor
NCAA Division I
Outdoor track and field
Representing the University of Southern California
2018 200 m 3rd
20.34
400 m hurdles 1st
48.46
400 m hurdles 1st
47.02 College Record
400 m 1st
45.94
4 × 400 m relay 1st
3:00.77 College Record
4 × 100 m relay 1st
39.38
4 × 400 m relay 1st
2:59.00
2017 4 × 400 m relay 5th
3:12.50
4 × 400 m relay 4th
3:09.39
4 × 100 m relay 22nd
39.89
400 6th
47.06
400 m hurdles 1st
49.52
400 m hurdles 2nd
48.33
200 m 3rd
21.09
Representing the University of California, Los Angeles
2016 400 m 7th
47.57
400 m hurdles
52.21
400 m hurdles 6th
49.82
DMR 7th
9:34.39
4 × 100 m relay 4th
40.22

See also

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