TWENTYYEARS AFTER winning double Olympic gold in Athens, Dame Kelly Holmes is tackling a new challenge: ageing. At 54, the former middle-distance runner is grappling with aching joints, insomnia, and the physical changes that come with getting older. But true to her fighting spirit, she’s determined to stay as fit and healthy as possible.
“Getting old is a privilege, but ageing, I don’t like,” Holmes says with a laugh. “I heard someone say ageing is a privilege, and I thought, ‘No, it’s not a privilege—getting old is the privilege.’ The aches, the wrinkles—no one likes that! But if my brain stays sharp and I keep moving, why can’t I be the strongest, fittest person in my age group? That’s my goal.”
Holmes, who won gold in the 800m and 1500m at the 2004 Olympics, retired from competitive running in 2005 but has stayed active. She runs three times a week—one long run of eight to 10 miles and two shorter runs of three to six miles—and incorporates weight training into her routine. Yet, despite her fitness, she’s noticed the toll ageing has taken on her body.
“At one point, I couldn’t even do a press-up because of the pain in my wrists, hands, and knees,” she recalls. “It was a weird, constant ache, not like an injury. I knew something wasn’t right.” Holmes believes these symptoms were linked to perimenopause. While she didn’t experience hot flashes, she struggled with insomnia and noticed her body felt different.
“I’ve been into sport and fitness my whole life, so I know when something’s off,” she says. “I could tell my hormones were changing, and I connected the pain to that.” Holmes tried HRT but didn’t see significant improvements, so she turned to other options, including collagen supplements.
“I started taking Ancient + Brave collagen about a year ago, and I feel it’s helped,” she says. “The body pains have eased, and I feel stronger overall. Of course, I’m still exercising and doing weight training, so it’s hard to say what’s made the biggest difference. But I think the supplements support what I’m already doing to stay fit and healthy.”
While Holmes remains active, she has no plans to run another marathon soon. She completed the London Marathon in 2016 in an impressive three hours and 11 minutes but insists she’s not a natural distance runner.
“I surprised myself with that time,” she admits. “But the training commitment is huge—months and months of preparation. I was honoured to start this year’s men’s elite London Marathon, but it didn’t make me want to rerun it. Hats off to everyone who does it, though, whether they finish in five hours or are elite athletes. It’s a massive achievement.”
These days, Holmes focuses on staying active in a more manageable way. She aims for 12,500 steps daily but doesn’t stress if she falls short. “Some days, I just can’t hit that target, and that’s okay,” she says. “It’s about building habits, like walking instead of driving when I can. It’s not about the numbers—it’s about staying consistent.”
As a motivational speaker, Holmes now travels the world and says her mental health is excellent. After coming out as gay in June 2022, she feels a sense of freedom and positivity.
“It’s been 20 years since I won my gold medals, and I’m in a good place,” she says. “Life has its ups and downs, but I’m motivated and focused on staying healthy, fit, and energised. I’ve been through a lot, but I’m moving forward positively.”
Dame Kelly Holmes is an ambassador for Ancient + Brave
