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Motivation is a personal journey. While I might enjoy a grueling training session, I understand that others may find the thought of enduring long hours on the track daunting. Therefore, it’s essential to look within yourself for inspiration, rather than solely seeking it from others.

Learning never stops. In fact, after leaving school, there’s often more to learn than ever before. But the earlier we instill a philosophy of lifelong learning in young people, the better. Professional athletes, for instance, make lifelong learning a habit from an early age because they understand that peak performance cannot be sustained without it.

Knowledge applied is the process of gaining both the necessary knowledge and hands-on experience to excel in the shortest possible time. My thirst for knowledge has driven me to travel the world, seeking new ideas and different perspectives. I've never been intimidated by those who are better than me — I see them as an opportunity to learn and push myself to the next level.

There is no destination – it’s all about YOUR journey. This has been my mantra for as long as I can remember. So many people equate my success, or my “destination,” to the Gold medal—a marker to show the world my success. However, Gold medals are elusive. They can prey on your mind; you can try too hard and get injured.

The rules are the rules—except when, as is often the case, they are open to interpretation. Rules play a crucial role in sport, and referees, umpires, or adjudicators are frequently cast as the villains as they make split-second decisions that can change the course of an athlete's performance.

Humour is an essential element of elite performance. It provides a natural release from the pressures of a demanding schedule and plays a crucial role in navigating the ups and downs of the competitive world of athletics, business, or even school.

Elite performers transform strategy into execution to achieve their desired outcomes. In this blog, I’ll share personal insights about my journey toward earning that Great Britain jersey and my dreams of gold.

The moment I felt my hamstring pull, I knew I had pushed myself too far. The Sydney Olympics represented years of preparation and a once-in-a-lifetime chance to achieve my goals. In just one training session, my dreams were shattered. Little did I know, this marked the beginning of my long journey back to fitness, ultimately leading to my Olympic gold four years later in Athens.

As an elite athlete, I was meticulous about nutrition, recovery, and maintaining the right balance to achieve peak energy levels during competitions. I discovered that my energy was influenced not only by my diet but also by the people I surrounded myself with. Positive energy from like-minded individuals amplified our collective drive.

There’s no crystal ball for decision-making. At various points in life—whether you’re a student choosing courses, a professional considering a career move, or facing a personal crossroads—difficult choices arise. This was my reality as I approached the end of my athletic career, forcing me to confront the inevitable.

The British International School Shanghai, Puxi is proud to celebrate the remarkable achievements of its 2025 IGCSE cohort. This year’s students have once again demonstrated exceptional academic performance, achieving results that significantly exceed UK national averages.

Over 20 years of competing against the best in athletics, I was always striving to improve. In just over 10 seconds, I needed to explode into action, be aggressive yet in control, and push myself to my limits while remaining completely relaxed. There’s no time to think; everything must happen at a subconscious level, executed with supreme control and confidence. So, how do we express and build true confidence?

As a junior athlete beginning my journey in athletics, I was part of a group of young British athletes with the potential to transition from under-20 junior ranks to senior competition. As a young sprinter, I faced a particularly challenging progression through age groups. The U23 category was in its infancy, lacking established competition. Many athletes, including myself, attempted to leap directly from junior to senior categories.

The British International School Shanghai, Puxi (BISS Puxi) has been awarded the Nord Anglia Education Social Impact Bronze Certificate, a significant accolade that recognises the school’s deep commitment to embedding the UN Sustainable Development Goals (SDGs) and the UN Convention on the Rights of the Child (UNCRC) into its core ethos and daily practice.

We're very proud to announce that BISS has successfully renewed its accreditation with the Council of British International Schools (COBIS). On top of this, BISS has been awarded 'Beacon Status'.

As a professional athlete, I was fortunate to have access to exceptional coaches who mentored and challenged me to reach my full potential. The gold medal we won at the 2004 Olympics is a testament to the collective effort of many individuals who supported me through difficult times and encouraged me to push my limits.

The British International School Shanghai, Puxi (BISS), is proud to continue investing in world-class facilities that support students’ physical development, creativity and overall wellbeing. The school is delighted to announce some major upgrades to its campus that will significantly enhance both sporting and performing arts provision across Primary and Secondary.

"BISS helped me the most in three very important ways. 1. Creating a worldwide perspective 2. Always seeking challenges 3. Thinking outside the box. My time at BISS allowed me to make connections and develop friendships with students from all across the world. It’s a very proud thing to say that I have friends in over 30 different countries. They help me learn about the different cultures and norms across different areas of the world and encourage me to always try something new."

BISS was delighted to welcome England and Liverpool football legend, Emile Heskey, to the school. Inviting students for a unique football camp experience, the event was organised as a collaboration between Nord Anglia Education, Liverpool FC and its sponsors, Standard Chartered Bank.

In a world where art often serves as a mirror to society's most pressing issues, Julia, a remarkable Year 12 Visual Art student, has taken a bold step to shine a light on a cause close to her heart. Her latest exhibition, titled To See the Unseen, was on display this weekend at the vibrant M50 art district, showcasing her captivating paintings alongside the work of a group of talented artists