International Women’s Day 2026: Empowering women in athletics and running
International Women’s Day invites the celebration of women's achievements, and this year's theme is Give to Gain, emphasising the power of community support and generosity. In January, at this year’s National Running Show, England Athletics hosted a conversation with NHS dietician and runner Charlie Watson, ultra-runner and SheRaces founder Sophie Power, and Olympian and England Athletics ambassador Jo Pavey on empowering women in athletics and running. The panel reflected on barriers within the sport, opportunities, and the importance of mentoring the next generation.
Finding strength in community
For Charlie Watson, known to many as @therunnerbeans, running began as a way to channel grief and create something positive. A first London Marathon “meant to be one-and-done” became 17 marathons and a career as a dietician. Along the way, Charlie found an online community that kept her motivated and accountable.
“Sharing my story kept me accountable, and I think just having that community when you don’t have big run clubs locally gets you out the door for your run. If they can do it, I can do it.”
Now a parent living outside of a city, Charlie shares some of the barriers she faces in running today, including childcare, unlit routes, and fatigue. Buggy runs, family park runs and actively involving her children in things like fuelling are just some of the ways she addresses these barriers. Charlie also shares an important message about not comparing your journey to others:
“Your training shouldn’t look like someone on Instagram with a totally different life. Be strategic with your time, involve your family, and be kind to yourself.”
For Jo Pavey, community has been a constant across her career. From training at a club, through injuries and comebacks, to her European 10,000m title just 10 months after her second child, Jo credits listening to her body and the support of the people around her.
“I didn’t put pressure on myself; I prioritised the most important aspects of training and found a way. It’s really lovely to be running and achieving goals with the ladies around me, communicating with each other and having that friendship at 40.”
Sophie Power’s community impact accelerated after her now-famous UTMB breastfeeding photograph, an image taken mid-race because pregnancy deferrals weren’t available. The image resonated far beyond running and sparked nationwide conversations about the reality of returning to sport after childbirth. Sophie explains:
“I had no idea the overwhelming viralness of a photo that has nothing to do with running.
“It has everything to do with how difficult it is to be a woman and come back to our own roles and our own sense of self after we have children.”
Changing the landscape
The panel celebrated real progress already happening within the sport: more women running, more visible role models, better kit, and increased conversation around safety, wellbeing and inclusion. However, there is still work to be done by event organisers and within events themselves.
Sophie outlined SheRaces’ research with over 2,000 women and the resulting eight core actions events can take with little or no cost:
- Inclusive language and imagery
- Pregnancy deferrals and clear policies
- Period products and sufficient women’s toilets
- Equal prize money, equal swag, equal coverage
- Female fit t-shirts (not “unisex”, which is often men’s fit)
- Transparent logistics that demonstrate the race is designed with women in mind
“There are two races at the same time: the men’s and the women’s. Celebrate them equally.”
Family-friendly design also matters, with childcare remaining a major barrier. The panel discussed holding races on Sundays, which are often easier for women with school-age children, and including on-site spaces where children can play.
Safety and safeguarding also featured strongly in the discussion. Charlie urged clubs and run groups to be explicit about pace inclusivity, making sure nobody is left behind or left on their own in unsafe environments.
The panel also discussed the necessity for wider system change. From equal prizes, distances, and kit. Sophie added:
“If I had a magic wand, I’d put a woman at every table where decisions are being made that affect women.”
Advice to women and girls starting out
Charlie, Sophie, and Jo all shared their own personal advice to women and girls starting out in running and athletics.
Sophie:
“It’s your journey. Do it your way. Mix in other sports, walk the hills, choose challenges that make your heart sing. Make running a friend for life.”
Charlie:
“Your pace is the least interesting thing about you. Use running to fill your cup, for headspace, health, community, joy. Goals can be big, but they can also be coffee with a friend after park run.”
Jo:
“Listen to your body. Prioritise the important bits of training. Lean into the support and you and keep the joy.”
All three emphasised the importance of having a solid support system throughout your life stages, from puberty to parenting and menopause. Talking openly about the “unspoken” keeps girls and women in the sport. Parents and coaches play a vital role here and can help to normalise the conversation and adapt training when needed.
Finally, the panel called on everyone to give to gain by speaking up to organisers when something needs to change, championing inclusive practise at your club, and encouraging friends to enter their first event, volunteer, mentor, and keep amplifying women’s sport at every level.
Watch the full panel talk here: