‘SOMETHING HAD TO CHANGE’: HOW GOLD MEDALLIST SALLY GUNNELL TRANSFORMED HER BODY AT 59

I was in my mid-to-late 20s when I was winning my biggest medals and I retired at 31. It’s strange because an athletic career is so finite: one day, you’re at your peak and then, naturally, things start to change. Your strength goes, your speed goes and your body changes because you’re no longer training at that level.

I had my children in my thirties and, like many women, my body changed again, but in my forties, I started refocusing on my fitness. I did events like the Great North Run, the London Marathon and cycling challenges. I felt like I was getting myself back into shape.

Then menopause hit and the things I’d always relied on to keep my weight and my health in check just stopped working. For years, if I wanted to lose a few pounds, I’d go for a run, get on my bike, cut back slightly on carbs and everything would fall back into place. Suddenly, none of that was happening.

Looking back now, I can see I was probably going through perimenopause but, at the time, I had no idea what was going on. I was putting on weight and couldn’t understand why. That loss of control was the hardest part.

I think I went through what so many women experience: that feeling of wondering, ‘Is this it?’ Is this the point where everything starts going downhill? Am I always going to have a wobbly tummy? Am I always going to be heavier than I used to be?

I realised something had to change. What motivated me throughout my athletics career wasn’t just winning medals – I was fascinated by the idea of how good I could make my body. So, at that point, I decided I wasn’t prepared to accept it. Menopause doesn’t mean giving up – it just means doing things differently. At the time, I was doing motivational speaking for companies and women kept asking me the same questions: ‘Why am I putting on weight? Why have I lost confidence? Why don’t I feel like myself any more?’ That was the reason I started my coaching platform, Life’s Hurdle – it’s a community to help women build confidence through mindset, exercise and nutrition advice.

I started searching for answers for myself and discovered there were things we could do. We just needed a new approach. Back then, I was doing lots of long, steady runs — maybe 40-60 minutes, three or four times a week — and the occasional gym session. I also enjoyed long bike rides with friends. But I realised this approach no longer suited my body.

I didn’t abandon cardio completely, but I did change my focus. I started doing three proper strength-training sessions each week. I also became much more conscious of moving throughout the day. Previously, I’d exercise in the morning and then sit at my computer for hours. Now, I walk more, aim for around 10,000 to 12,000 steps and make movement a regular part of my day.

I still run, but it’s completely different now. Instead of long runs, I’ll do short interval sessions of around 20 minutes. It’s much more about mental wellbeing than burning calories. Nutrition-wise, I eat three meals a day, built around protein. I actually feel stronger now than I did during much of my running career.

If you go all in on a diet or exercise plan, you might last three or four weeks. That’s why so many New Year’s resolutions fail. Sustainable change comes from building habits you can actually maintain.

Sally’s advice for beginners

If you’re returning from a holiday, feeling out of shape or wondering where to begin, my advice is simple: start small. Don’t try to overhaul your entire life overnight.

Maybe it’s adding a healthy breakfast. Maybe it’s increasing your daily steps from 3,000 to 4,000. Maybe it’s doing a few bodyweight exercises while the kettle boils or while you’re brushing your teeth.

The key is consistency.

When it comes to strength training, don’t think about getting bulky. Think about building a body that allows you to live the life you want.

Do you want to keep up with your grandchildren? Carry your own suitcase? Climb a hill without worrying about whether you’ll manage it?

That’s what strength is really about. I’d really recommend finding a community of like-minded people to cheer you on – I founded Life’s Hurdle nearly three years ago and one of the most powerful things about it has been the community we’ve built. Women support each other, share their challenges and celebrate their progress together. Many join our eight-week programme to learn the foundations, but lots stay much longer because of the confidence, accountability and friendships they find.

What I’ve learned is that so many women spend their lives putting themselves last. They’re caring for children, partners, elderly parents and everyone around them. Sometimes, investing in yourself isn't selfish – it’s what allows you to keep showing up for everybody else.

2026-06-11T09:07:28Z