American marathon record holder Deena Kastor offers tips on marathon recovery and getting through the difficult moments in a tricky race.

There’s a lot of preparation that goes into a marathon, regardless of any one runner’s experience level. For first-timers, there exists a significant intimidation factor when it comes to tackling 26.2 miles. Am I up to the physical challenge? Do I have what it takes to make it over “the wall”? What if I don’t finish? During the wave of victories by American pro women in the last year that includes Shalane Flanagan’s 2017 New York City Marathon, Sara Hall’s 2017 California International Marathon and Desiree Linden’s 2018 Boston Marathon, professional American running has attracted more attention than ever before—and that’s inspiring many women to consider diving into the marathon distance.

Deena Kastor, the American women’s record holder in the marathon, recently spoke with Women’s Running from Asics’ offices in New York City to offer her advice on overcoming mental roadblocks mid-marathon and recovering once the journey’s over.

Embrace Distractions

“The marathon is a challenging journey, which is why the finish line feels so rewarding. Always refocus and find a way to get through a moment, because a marathon rides a bit like a roller coaster. If you’re suffering one moment, it doesn’t mean that the rest of the race you’re going to suffer—it could just be a moment. Get through it the best you can with any mental tools you have, [like] focusing on a body part that feels good. Sometimes it might just be your earlobes that aren’t screaming and writhing in pain. Get through that moment by focusing on a body part that feels good, focusing on your purpose, your motivation for being out there. For some people it’s charity, for some people it’s to raise awareness, for some people it’s just to prove that they can do it, and that’s a big deal. Other people are trying to set records. Hone in on your purpose—and when none of that seems to be working, just be distracted by the crowds. Let that distract you and carry you to the finish.”

Build Mental Strength

“There’s no one size fits all in any given suffer-fest. A lot of times what I rely on is, in that moment, it’s not the fatigue that’s going to define me but me defining myself in a moment of fatigue. A lot of times I find myself giving up on my goal, maybe going to plan B or C or D and working myself down that rung. When I start to do that, I think, No. This race itself might not matter, but your character matters within this race. These are the mental habits I’m creating by being out here and I always want that to be my strongest asset. That tends to pull me out of a pity party and get [me] going again. Make it a bigger deal. So much of the joy of running comes because we are transforming ourselves: [We’re becoming] stronger physically, mentally, emotionally, spiritually when we’re out there. Make the moment about that and not about whether you’re staying on pace.

Jump Aboard The Recovery Train

“Recovery is so big. You think, Well, I’m not going to be running for a few weeks anyway, so why do I need to get off my feet or recover? I think getting a mix of carbohydrates and protein in right away is really important. After drinking sweet drinks and Gu all morning, I can’t wait to have something salty. My protein and carbs come in the form of pizza or a burger—something that’s super salty. Carbohydrates, protein and hydrating really well [are all important].

“Walking around is also really good. It’s good to flush your legs out and disperse the damage that you’ve done, try to get your blood flowing to repair the damage that happened while running the marathon. I think it is good to get out and shop or dine; go walk to where you’re going to dine that night. Even though it might be more of a hobble, it’s good to keep moving.”