Twice European U20 cross country champion Innes FitzGerald is one of Great Britain’s best distance running prospects.
The 19-year-old is also a vegan, relying entirely on a plant-based diet, and a passionate environmentalist. She has started to make an impact on the senior stage, including placing eighth in the 3000m at the Apeldoorn 2025 European Athletics Championships.
In a new and exclusive regular column for European Athletics, she takes us behind the scenes of her life as an international athlete and her recent Diamond League debut in Stockholm.
I’m so pleased to have made my Diamond League debut and showed that I belong there in these races. writes Innes FitzGerald.
Just a week after clocking 15:08.22 in Paris, I was given a late entry into the Stockholm Diamond League on 15 June. I hadn’t expected it. After Paris, I thought Stockholm was off the table. I'd planned to run a 3000m in Birmingham instead. But then, on the Wednesday before the race, I got the call someone had dropped out. I was in.
But I was ready, and I was excited. Opportunities like that don’t come around often, especially when you’re still finding your place in the sport. I hadn’t run anything earth-shattering to, so it meant a lot to be given the chance to show I belonged on that start line.
Despite the late notice, I was already mentally prepared to race that weekend. So, nothing changed too drastically in terms of routine, and that helped me stay focused. And being out there on the track, in front of that incredible crowd, it was surreal but also somehow familiar.
Whether it’s a Parkrun or a European final, I always feel the same nerves, go through the same pre-race routines. That familiarity keeps me grounded.
I went into the race with no expectations, just wanted to have fun and enjoy the experience. I deliberately started at the back as I had so much respect for the field out there and I knew the going would be hard.
I worked my way through, and I could not be happier to come away with third in 8:32.90, which was around eight seconds quicker than my PB from the indoor season. It gives me so much confidence going forward into this season.
Being in Stockholm also meant witnessing Mondo Duplantis break the world record in the pole vault. I’d just finished my warm-down and made it back into the stadium in time to watch him clear it. The atmosphere was electric. What I admire most about Mondo is how consistently he delivers when it matters most. That’s something I really aspire to as an athlete.
Balancing Training, University, and a Vegan Lifestyle
When I’m not racing, I’m usually balancing training with my studies. I’m doing a degree in Sport and Exercise Science at the University of Exeter. It’s a subject I love, especially the science side like physiology, psychology and nutrition—and I try to apply what I learn to my own training.
Time management can be a bit of a juggling act, but I’ve found ways to make it work. During term time I live close to the track, and now that it’s summer, I’m back home with family on a small farm in Devon.
That farm, and the countryside I grew up in, have shaped who I am. I’ve always been conscious of the environment. My parents are passionate about nature and climate action, and that awareness rubbed off on me early.
Running along coast paths and woodland trails sparked both my love of running and my desire to protect the planet. Over time, I’ve come to realise that athletes—especially those who travel often—have a responsibility to speak up for the planet where we can. I don’t claim to be perfect, but I believe in doing what I can and encouraging others to think about their impact too.
That’s also why I’m vegan. I made the decision before I started running competitively, for both environmental and animal welfare reasons. It felt like a natural progression from being vegetarian.
It’s not about performance for me—although I do make sure I eat a balanced diet and get the nutrients I need. My go-to pre-session lunch is usually peanut butter sandwiches and maybe some vegetables or crisps. Dinner might be a lentil bolognese or a baked potato with beans—quick, easy, and satisfying. I also try to mix in lots of fruits, nuts, and seeds for variety.
Working with Gavin and Jo Pavey
I wouldn’t be where I am without my coach, Gavin Pavey, and the support of Jo Pavey, the 2014 European 10,000m champion. I first met them at a local trail event called The Grizzly, where Jo was starting the race.
Not long after, Gavin invited me to join a session near his home, and a few weeks later, I was training with him on the track once a week. I was about 15 or 16 at the time.
Now, we usually train together two or three times a week. Gavin's coaching has been invaluable, and Jo’s insight as a championship racer has helped me prepare mentally for big occasions. She understands the pressure of quick decisions mid-race, and her advice has been key in learning how to trust my instincts when things don’t go to plan.
Eyes on the Future
Looking ahead, I’ll be racing 5000m at the London Diamond League on 19 July, which I’m hugely excited about. After that, it’s on to the England U20 Championships on 25-27 July, which will serve as the selection trials for the European Athletics U20 Championships in Tampere on 7-10 August. That’s a big goal for me this season.
If everything goes well, I’m also hoping to race the UK Athletics Championships, where I could potentially qualify for the Tokyo World Athletics Championships.
The timing is tight between events, but I’m confident I can handle it with some solid training and recovery.
These next few months are about building fitness, gaining experience, and continuing to prove to myself—and to others—that I can compete at the highest level.
You don’t always have a perfect day, and races don’t always go to plan. But when you’re given a chance, whether it’s a late call-up to a Diamond League or your local track meet, it’s about showing up and making the most of it.
And that’s what I hope to keep doing.