Welcome back to Strong Women’s new series, Going for Gold, where we’ll be looking behind the scenes with incredible female Olympians and Paralympians in the run-up to Paris 2024. From what their training regimes look like to how they support their hormonal health, consider this your insider guide to what it takes to be one of the best in the world.

This week, we’re speaking with the Scottish long-distance runner and three-time Team GB Olympian, Eilish McColgan. Alongside holding the European record for the 10km road race, McColgan is the British record holder for the 5,000m, 10,000m, 5km and half marathon, and has three European Championships medals under her belt. But a knee injury has made the last 12 months tricky for McColgan, and she’s currently working hard to get back to her best before the Olympics later this summer.

Hi Eilish! Can you start by telling us a bit about how you got into running and when you knew you had potential?

I started running in high school when I was around 12 years old. My mum, Liz McColgan, was an Olympic-medal-winning runner, so I grew up around the sport. As soon as I realised I enjoyed it too, I joined a local club and got to work.

Long-distance running is highly competitive – what does your training regime look like to help you prepare for a competition?

I run most mornings (including interval sessions on the track), and do one long run and one gym session a week. I also cross-train or go on the spin bike a few days a week, and then have a rest day. That rest day is really important to me.

The main focus of my gym training is my core, hips and glutes as those are the areas that are important for a good, strong, running stride.

When I’m in the gym, I typically do squats, lunges and glute exercises using Therabands. I have to strike a balance between keeping everything activated and not tiring myself out too much, so I don’t lift a huge amount of weights.

That must take a lot of energy! How do you fuel your sessions?

I always try to eat nutrient-packed meals and ensure my body has everything it needs to compete, which usually means lots of carbohydrates and trying to keep myself as hydrated as possible. When I’m preparing for a race, I’ll usually have a big plate of pasta or rice alongside some chicken and vegetables to give me lots of energy.

Talking about your routine, do you drink caffeinated coffee?

I don’t, but it’s only because I don’t like the taste.

And what about alcohol?

I don’t drink alcohol, but again, it’s because of the taste. It’s nothing to do with my athletics and performance.

Does sleep play a big role in your recovery?

I always aim for at least eight hours of sleep every night, because it’s the cheapest way to recover. It’s also important for keeping your immune system healthy.

Does your training schedule allow for hormonal fluctuations – ie a regular menstrual cycle – and how do you manage those?

This is such an important topic and one that still needs to be talked about a lot more. It’s something I’ve spoken about a lot over the years as my period can really impact my performance: some months the symptoms are manageable, whereas other months they can be unbearable, to the extent where I’ve had to drop out of competitions due to my period.

You need to take extra care if you’re training during your period as it can increase your risk of injury, so it’s important to listen to your body; I reduce my gym work significantly during the week of my period and try to avoid too much intensity.

However, as much as periods are a disruptor for my training, they are also a good indicator of health. It’s an important marker that shows you you’re fuelling your body correctly.

When you’ve got a big race coming up, how do you prepare?

When I’m getting ready to race, I tend to keep to my usual routine. I eat the same breakfast every day: porridge with milk, a banana and some berries, and sometimes a scoop of protein powder. I find it’s the perfect fuel for me, and I tend to eat that around two or three hours before I start racing. I also take a sachet of Zest Active mixed with a glass of water every morning, which helps to support my immune system, boost energy levels and optimise my focus and muscle function. I’m often travelling through different time zones for training and competitions, so I have to look after myself. 

Right before a race, I enjoy listening to music – usually something uplifting and motivating. It helps me to stay focused and think about the run ahead. 

I always allow enough time to warm up before a race, as making sure my muscles are warm is key. It doesn’t have to be anything complicated or intense: I usually do some dynamic stretches, high knees and an easy 10-minute jog. 

How do you celebrate after a big win?

Once I’m finished, I just try to enjoy the moment. I’ll usually call my partner and my parents and then get something to eat. 

I also try and give my muscles a little extra TLC as they’re likely to be sore in the morning. I usually aim to have Joint Complex from Revive Active (which is packed with collagen, glucosamine, MSM and other ingredients to support and protect my joints and cartilage) as well as a protein shake and a good, nutritious meal, ideally within the first 30 minutes after the race. It’s all about refuelling and recovering.

Being a competitive athlete comes with some hard times – can you tell us about the toughest moment of your career so far, and how you navigated it?

Injuries are always tough, but hurting my knee last year was extra hard. I had to have surgery and then lost both my stepfather and gran within a short space of time, so it’s been an incredibly difficult time for me and my family. Not being able to run and do my job only added to that stress. 

Who do you see as the biggest inspiration for women in running?

My mum is a huge inspiration to me. She gave birth to me in November 1990 and became World Champion less than a year later. Becoming a World Champion is an incredible achievement in and of itself, but doing that after she’d gone through pregnancy and had to deal with so many changes within her body was just amazing. She’s inspired so many other women as a result.

Lots of people are getting into running these days – what one piece of advice would you give to an amateur who is looking to improve?

I would definitely say to include a variety of workouts in your routine, such as interval training or some cross-training. This will keep things interesting and enhance your overall fitness. You also need to make sure you factor in some full rest days and some easier recovery days when you go for a short swim or cycle instead of running.

I’d also say that, as you lace up your running shoes, try to remember that the path to becoming a seasoned runner is paved with dedication and patience. 

Setting realistic goals, investing in quality footwear, getting a running ‘buddy’ or looking for a local community running group, fuelling your body wisely and keeping your routine dynamic are all stepping stones that will propel you forward.

Eilish McColgan is a Revive Active Brand Ambassador. For more information, visit reviveactive.com and follow @reviveactive_uk on Instagram.

Images: Getty; Revive Active; Rob Jones