Earlier this year, I had the opportunity to join a discussion with Deena Kastor who holds the American women's record in the marathon (2:19:36). Deena is an eight-time national champion in cross-country, two-time World Marathon Major winner (Chicago and London), and Olympic medalist in the marathon. She is the author of the book Let Your Mind Run which describes how positive thinking and mental habits made her a champion. Here are three takeaways I had from our discussion and her book that I hope will be useful to you too.

1. Find a thought that serves you better

If you find yourself becoming negative before or during a run, find a thought that serves you better:

Focus on a recent accomplishment or small win.
If you’re running outside, appreciate the nature around you. If you’re running inside, appreciate the lack of a headwind or sudden thunderstorm!
Fast forward to how much better you will feel after a run and what you might do to reward yourself.

If you keep coming back to a negative thought, shift your mindset. Replace negativity with positivity:

The fatigue you may be feeling throughout your body is a sign of progress, not weakness.
The heat is better than three days ago and certainly better than running in the desert.
The ache in your glutes means you are building strength where you need it. The sluggishness in your stride is less sluggish than sitting on the couch.

2. There is no one size fits all approach to positive thinking

Positive thinking is not a one size fits all approach. It may take you a few tries. On some runs, you might be able to hang on to a single positive thought to carry you through. On others, you will need to cycle through several.

If nothing works, Deena suggests coming back to your running form. Focusing on your form can help pull yourself out of the physical effort you are feeling. Pump your arms and watch your elbows push back faster. Let strength flow through the rest of your body. If focusing on your arms doesn’t work, focus on the rhythm of your feet. Feel yourself springing off the ground, creating energy and movement with each step. And if everything in your body still hurts, focus on your breathing. Take deeper breaths to turn your run into your meditation.

Negative thinking can weigh down your running while positive thinking creates lightness in your stride. Your thoughts are linked to your neuromuscular system, and chances are you have experienced this as a runner. When you’re in a state of positive flow, you have more confidence and can keep pushing.

3. If you can’t focus on something positive, focus on gratitude!

Draw on the things that you have been grateful for in the moments when you need them the most. Be grateful for the time to yourself. Be grateful for all those you care about and all those who help keep you accountable - family, friends, coaches, pets. Be grateful for your body being able to simply move forward and run. Deena believes three positive thoughts are needed to offset one negative thought. This is one of the reasons why she keeps a daily gratitude journal.

And when you hit a wall during a run, trying incorporating a “gratitude mile.” Spend the mile dwelling on what you are grateful for - everything from your support network and your surroundings to your body and even your shoes. By the time the mile ends, see if the wall has lifted and run on!

I’ll end this edition with 3 things I’m grateful for today.

Seeing a friend for the first time in four months.
Home-cooked meals by my wife and Mom.
Having readers who make it all the way to the end!