Let Your Mind Run

1. Embrace the power of positive thinking to unlock athletic potential

"Replacing negative reactions with positive ones infused me with energy and offered a boost in motivation."

Shift perspective: Deena Kastor discovered that changing her thought patterns could dramatically improve her running performance. By consciously replacing negative thoughts with positive ones, she found a new source of energy and motivation.

Practical application: Kastor developed a habit of identifying negative thoughts during training and races, then immediately replacing them with positive alternatives. For example:

• Instead of "I'm so tired," think "I'm building endurance"
• Replace "This hill is brutal" with "This hill is making me stronger"
• Shift from "I can't keep this pace" to "I'm pushing my limits"

This mental shift not only improved her mood but also had tangible effects on her physical performance, allowing her to push harder and achieve better results.

2. Build mental resilience through gratitude and strategic joy

"Constantly scanning the world for goodness, I ran with greater lightness, infused with a deep appreciation for Coach, everyone around me, the opportunities before me, and my body itself."

Cultivate gratitude: Kastor developed a daily practice of writing gratitude lists, which transformed her outlook and energy levels. This practice helped her appreciate the small details in life and running, creating a positive feedback loop.

Create joy strategically: She also learned to intentionally inject moments of joy into her training routine:

• Playing music during workouts
• Wearing favorite running outfits
• Celebrating small victories in training
• Enjoying scenic routes during long runs

By consciously focusing on gratitude and creating joyful moments, Kastor built mental resilience that helped her push through difficult training sessions and races.

3. Cultivate a growth mindset to overcome setbacks and injuries

"I started getting excited early in the week before a race, a contrast to my younger self, who only felt the charge to race when her toe hit the starting line."

Embrace challenges: Kastor learned to view setbacks and injuries as opportunities for growth rather than insurmountable obstacles. This shift in mindset allowed her to maintain motivation and focus during difficult periods.

Continuous improvement: She adopted a growth mindset, believing that her abilities could be developed through dedication and hard work. This approach led her to:

• Seek feedback from coaches and teammates
• Analyze her performances objectively
• Set challenging but achievable goals
• View failures as learning experiences

By cultivating a growth mindset, Kastor was able to bounce back from injuries and disappointing races, ultimately achieving higher levels of performance throughout her career.

4. Harness visualization and affirmations to achieve breakthrough performances

"I AM THE NATIONAL CHAMPION on a Post-it note in black marker and stuck it to the bathroom mirror."

Power of visualization: Kastor used vivid mental imagery to prepare for races and improve her performance. She would visualize every aspect of a race, from the start to crossing the finish line victorious.

Affirmations for success: She combined visualization with positive affirmations to reinforce her belief in her abilities. Techniques included:

• Writing affirmations on Post-it notes and placing them where she'd see them daily
• Repeating mantras during training and races
• Visualizing successful outcomes before important competitions

This combination of visualization and affirmations helped Kastor build confidence and perform at her best when it mattered most, leading to breakthrough performances and national titles.

5. Balance physical training with mental preparation for optimal results

"Coach had said the qualities that build the person build the athlete."

Holistic approach: Kastor learned that success in running required more than just physical training. She developed a comprehensive approach that included:

• Physical training: Running, strength work, and recovery
• Mental preparation: Visualization, affirmations, and mindfulness
• Lifestyle factors: Nutrition, sleep, and stress management

Character development: She recognized that developing positive character traits like resilience, discipline, and optimism not only made her a better person but also a better athlete.

By balancing physical training with mental preparation and personal growth, Kastor was able to achieve a level of performance that surpassed what she could have accomplished through physical training alone.

6. Develop a strong support system to fuel athletic success

"I felt the accumulation of years of learning and all the people who had taught me."

Team effort: Kastor recognized that her success was not achieved in isolation but was the result of a strong support system. Key members included:

• Coaches: Providing guidance, training plans, and motivation
• Teammates: Offering support, friendly competition, and camaraderie
• Family: Providing emotional support and practical assistance
• Specialists: Nutritionists, physiotherapists, and sports psychologists

Collaborative approach: She learned to leverage the strengths of her support system, seeking advice and assistance when needed. This collaborative approach allowed her to focus on her training while benefiting from the expertise and encouragement of others.

By cultivating and appreciating her support system, Kastor was able to achieve higher levels of performance and maintain motivation throughout her long career.

7. Adapt to challenges and setbacks as opportunities for growth

"Let's continue workouts in the pool."

Flexibility in training: When faced with injuries or setbacks, Kastor learned to adapt her training rather than giving up. For example, when she couldn't run due to a foot injury, she maintained fitness through pool workouts.

Mental adaptation: She also learned to adapt her mindset when faced with challenges:

• Viewing injuries as opportunities to strengthen weak areas
• Using setbacks as motivation to come back stronger
• Finding creative solutions to maintain fitness during recovery periods

This ability to adapt both physically and mentally allowed Kastor to maintain progress even during difficult periods, ultimately contributing to her long-term success.

8. Use mindfulness and focus to enhance performance in competition

"I was aware of feeling true confidence for the first time."

Present-moment awareness: Kastor developed the ability to stay focused and mindful during races, which allowed her to perform at her best. She learned to:

• Stay attuned to her body's signals
• Maintain awareness of her competitors without becoming fixated on them
• Focus on executing her race strategy rather than worrying about the outcome

Mental strategies: She employed various mental techniques to maintain focus:

• Using mantras to stay present
• Breaking the race into smaller, manageable segments
• Practicing mindfulness during training to prepare for races

By cultivating mindfulness and focus, Kastor was able to stay calm under pressure and make strategic decisions during races, leading to improved performances.

9. Continuously seek knowledge and self-improvement in pursuit of excellence

"I wanted to know what I was walking away from."

Lifelong learning: Kastor developed a passion for learning about all aspects of running and performance. She:

• Read extensively about training methods, nutrition, and sports psychology
• Sought advice from experienced coaches and athletes
• Analyzed her own performances to identify areas for improvement

Self-reflection: She regularly engaged in self-reflection to understand her motivations, strengths, and weaknesses. This self-awareness allowed her to tailor her training and mental approach to her individual needs.

By continually seeking knowledge and engaging in self-improvement, Kastor was able to stay at the top of her sport for many years and continue evolving as an athlete.

10. Find purpose beyond winning to sustain long-term motivation

"I felt fulfilled in a way I never had before a race."

Intrinsic motivation: As Kastor's career progressed, she learned that external motivations like winning and breaking records were not enough to sustain her passion for running. She discovered the importance of finding deeper, intrinsic motivations:

• Personal growth and self-discovery
• The joy of pushing physical and mental limits
• Inspiring others through her performances and attitude
• Representing her country in international competitions

Evolving goals: She learned to set goals that went beyond just winning races:

• Mastering the mental aspects of performance
• Helping teammates and younger athletes succeed
• Contributing to the advancement of women's distance running

By finding purpose beyond winning, Kastor was able to maintain her motivation and passion for running throughout her long career, even when faced with setbacks or periods of lower performance.

Last updated: January 23, 2025