Running with Alexa: Insights from a D1 Athlete on the Recruiting Process and Mental Strategies

You’ve trained for years. You’ve sacrificed weekends and pushed through pain. Now you’re staring down the division 1 recruiting process, wondering if you’re doing enough—or if you even know where to start.

In a recent episode of the Rooted Sport Psychology Show, host Georgia Miller sits down with Alexa Novak, a high school senior committed to run track and cross country at the University of Wisconsin-Madison. Alexa shares her journey from multi-sport athlete to D1 recruit, unpacking the recruiting timeline, daily training routines, mental strategies for handling race-day pressure, and the small habits that helped her rise to the top of her state.

Below, we break down Alexa’s insights into actionable strategies for high school athletes navigating recruitment, building sustainable training habits, and developing the mental toughness required to compete at the next level.

From Multi-Sport Athlete to Division 1 Runner

Alexa didn’t start as a single-sport specialist. Like many young athletes, she participated in soccer, softball, basketball, and local 5Ks with her family. However, by her sophomore year of high school, she faced a common crossroads: continue with soccer or commit fully to track and field.

She chose track—and never looked back.

Key Insight:
Trying multiple sports early builds a foundation of movement patterns, endurance, and work capacity that transfers directly into specialized training later.

Alexa credits her soccer background for building her aerobic base. Her coach frequently placed her at midfield because of her relentless energy and ability to cover ground. That endurance, combined with the sprint work from softball and basketball, gave her a versatile athletic foundation that translated seamlessly into distance running.

For athletes still deciding between sports, Alexa’s advice is simple: give yourself permission to explore. She tried track her sophomore year with the understanding that she could always return to soccer. That low-pressure trial became the turning point in her athletic career.

Navigating the Division 1 Recruiting Process

The division 1 recruiting process can feel overwhelming, especially for athletes without a clear roadmap. Alexa approached it strategically, starting with broad outreach and gradually narrowing her focus based on fit.

1. Cast a Wide Net Early

Alexa began by emailing a diverse range of colleges—large and small, warm and cold climates, near and far from home. She didn’t limit herself to a single “dream school.” Instead, she explored options across the spectrum to understand what resonated with her.

Why It Works:
Early exploration prevents tunnel vision and helps athletes discover programs they might not have considered. Moreover, it increases the chances of finding a coach and culture that align with personal values and goals.

How to Apply:

• Research programs: Look beyond rankings and consider team culture, coaching philosophy, academic offerings, and campus environment.
• Personalize outreach: Tailor each email to the specific program, mentioning recent team achievements or why the school appeals to you.
• Track responses: Use a spreadsheet to monitor which coaches reply, visit dates, and follow-up deadlines.

Expert Insight:
Proactive communication demonstrates maturity and genuine interest, qualities coaches value in recruits.

2. Leverage a Recruiter

Alexa worked with Andrew Novelli from Right on Track Recruiting. A recruiter helped her emails stand out in crowded inboxes and facilitated closer connections with coaching staffs.

Why It Works:
Recruiters have established relationships with college coaches and understand the nuances of timing, communication, and positioning. Therefore, they can amplify an athlete’s visibility and credibility.

How to Apply:

• Vet potential recruiters: Ask for testimonials, success stories, and a clear explanation of their process.
• Stay involved: A recruiter is a partner, not a replacement for your own effort. Continue building relationships directly with coaches.
• Understand costs: Some recruiters charge fees; weigh the investment against the potential scholarship opportunities.

Expert Insight:
A recruiter can open doors, but the athlete’s performance, character, and communication ultimately close the deal.

3. Take Official and Unofficial Visits

Alexa visited multiple campuses before committing. When she stepped onto the University of Wisconsin-Madison campus, everything clicked: the big-school atmosphere, the lakefront setting, the robust athletic resources, and the team culture.

Why It Works:
Visits reveal intangibles that statistics and websites cannot capture—team dynamics, coaching style, campus safety, and whether you can genuinely see yourself thriving there for four years.

How to Apply:

• Prepare questions: Ask about training philosophy, injury management, academic support, team expectations, and redshirt policies.
• Observe interactions: Notice how current athletes interact with each other and with coaches. Do they seem supported and energized?
• Trust your gut: If something feels off, pay attention. Conversely, if a program feels like home, that intuition matters.

Expert Insight:
The right program feels less like a compromise and more like a natural extension of who you are as an athlete and person.

Building the Daily Habits That Fuel Elite Performance

Alexa attributes her rise to the top of her state not to dramatic overhauls, but to consistent, intentional daily habits. She emphasizes fueling, recovery, sleep, and hydration as non-negotiables.

1. Prioritize Pre- and Post-Workout Nutrition

Alexa eats before and after every training session, even when she’s not hungry. Her go-to pre-race meal—oatmeal, banana, and honey—has been a staple since freshman year because it digests easily and provides sustained energy.

Why It Works:
Consistent fueling supports muscle repair, glycogen replenishment, and hormonal balance. Additionally, eating on a schedule trains the body to expect and utilize nutrients efficiently.

How to Apply:

• Plan meals around training: Eat a carbohydrate-rich meal 2–3 hours before workouts and a balanced meal with protein and carbs within 30–60 minutes after.
• Experiment during training: Test different foods during practice, not on race day, to identify what sits well.
• Don’t skip meals: Even if appetite is low, prioritize nutrient-dense snacks like smoothies, trail mix, or yogurt.

Expert Insight:
Fueling is training—it’s as essential as the miles you log.

2. Commit to Recovery Protocols

Alexa uses compression boots, red light therapy, stretching, and foam rolling regularly. She also schedules leg workouts on Saturdays to allow adequate recovery before the next week’s training cycle.

Why It Works:
Recovery modalities reduce inflammation, improve circulation, and accelerate tissue repair. Consequently, athletes can train harder and more consistently without breaking down.

How to Apply:

• Schedule recovery like workouts: Block time for stretching, rolling, or compression sessions.
• Use accessible tools: Foam rollers, lacrosse balls, and elevation are low-cost, high-impact options.
• Listen to your body: If soreness persists or worsens, scale back intensity and consult a coach or trainer.

Expert Insight:
Elite athletes don’t just train hard—they recover smarter.

3. Protect Your Sleep

Alexa acknowledges that sleep is challenging but critical. She’s intentionally reduced phone use before bed to improve sleep quality and reduce middle-of-the-night wake-ups.

Why It Works:
Sleep is when the body releases growth hormone, consolidates motor learning, and repairs muscle tissue. According to research published by the National Institutes of Health, inadequate sleep impairs reaction time, decision-making, and endurance performance.

How to Apply:

• Set a phone curfew: Put devices away 30–60 minutes before bed.
• Create a wind-down routine: Dim lights, stretch, journal, or read to signal your brain that it’s time to rest.
• Aim for consistency: Go to bed and wake up at the same time daily, even on weekends.

Expert Insight:
Sleep is the most underutilized performance enhancer available to athletes.

Mental Strategies for Race Day

Physical preparation gets athletes to the starting line. Mental preparation determines what happens after the gun goes off. Alexa has developed several strategies to manage nerves, push through pain, and bounce back from disappointing performances.

1. Use Second-Person Self-Talk

When pain sets in during a race, Alexa talks to herself in the second person: “Come on, Alexa. You can finish this lap strong.” This technique, recommended by her coaches, helps her stay present and motivated.

Why It Works:
Second-person self-talk creates psychological distance, allowing athletes to coach themselves as an external voice of encouragement. Research suggests this approach can enhance self-control and performance under pressure.

How to Apply:

• Script your phrases: Prepare 3–5 short, positive statements to use during tough moments.
• Practice in training: Use self-talk during hard workouts so it becomes automatic on race day.
• Stay specific: Instead of “You’ve got this,” try “You’ve trained for this—push through the next 200 meters.”

Expert Insight:
The voice in your head can be your toughest critic or your most powerful coach—you choose.

2. Normalize the Pain

Alexa reminds herself that everyone in the race is suffering. Whether you’re running an eight-minute mile or a four-minute mile, discomfort is universal. The difference is who’s willing to push through it.

Why It Works:
Reframing pain as a shared experience reduces the sense of isolation and helplessness. Furthermore, it shifts focus from “I can’t handle this” to “Everyone feels this—who wants it more?”

How to Apply:

• Visualize competitors: Picture them feeling the same burn in their legs and lungs.
• Embrace discomfort: Train yourself to associate pain with progress, not failure.
• Set micro-goals: Break the race into segments—focus on reaching the next cone, the next turn, the next lap.

Expert Insight:
Pain is information, not a stop sign.

3. Journal the Night Before

Alexa journals before every meet, writing out her thoughts, race plan, and desired splits. She calls it “manifesting,” but it’s also a form of mental rehearsal and emotional regulation.

Why It Works:
Journaling externalizes anxious thoughts, clarifies intentions, and primes the brain for execution. Additionally, writing down goals increases commitment and accountability.

How to Apply:

• Dump your worries: Write freely about any nerves or doubts.
• Visualize success: Describe the race as you want it to unfold, including how you’ll respond to challenges.
• Set process goals: Focus on controllables like pacing, form, and self-talk rather than outcome goals like place or time.

Expert Insight:
What you focus on the night before shapes what you execute the day of.

4. Reset Between Races

Track meets often involve multiple events in one day. After a disappointing race, Alexa uses compression boots, elevates her legs, refuels, and talks with teammates to reset emotionally before the next event.

Why It Works:
Physical recovery aids mental recovery. Moreover, social connection and routine provide stability when emotions run high.

How to Apply:

• Have a reset protocol: Identify 2–3 actions that help you decompress (e.g., hydrate, stretch, listen to music).
• Lean on teammates: Let them distract you with conversation or humor.
• Reframe the narrative: Remind yourself that one race doesn’t define the day or the season.

Expert Insight:
Resilience isn’t about never falling—it’s about how quickly you get back up.

Handling Setbacks and Bad Races

Alexa admits she used to cry and beat herself up after poor performances. Now, she’s learned to move on faster by analyzing what went wrong, adjusting her approach, and channeling frustration into fuel for the next race.

Key Insight:
Bad races are data, not verdicts.

She asks herself: Did I do something different in my routine? Was my fueling off? Did I go out too fast? If the answer is yes, she makes a note and adjusts. If the answer is no, she accepts that some days the body simply doesn’t cooperate—and that’s okay.

The next day, she returns to her normal routines: compression, meals, hydration, stretching. She doesn’t blow up her life or second-guess everything. Instead, she trusts the process that got her there in the first place.

Why It Works:
Consistency breeds confidence. When athletes stick to their routines despite setbacks, they reinforce the belief that they are in control of their preparation, even when outcomes vary.

Advice for Aspiring Division 1 Athletes

As Alexa prepares to compete at the University of Wisconsin-Madison, she offers this advice to younger athletes:

• Enjoy the process: When you stop obsessing over times and records, you often perform better.
• Do the little things right: Fuel well, sleep enough, recover intentionally, and take easy days easy.
• Trust that results will follow: If you’re doing everything right and pushing hard in workouts, good times will come.
• Control what you can control: From recruiting emails to self-talk to nutrition, focus on the variables within your power.
• Don’t wait to start: The habits you build now will determine whether you’re ready when opportunity knocks.

Key Insight:
The athletes who rise to the top aren’t always the most talented—they’re the ones who master the mundane.

Final Thoughts: The Power of Process Over Outcome

Alexa Novak’s journey to Division 1 wasn’t built on one breakthrough race or a single moment of inspiration. It was built on daily decisions—choosing track over soccer, emailing coaches, eating even when not hungry, journaling before meets, and talking herself through pain.

Georgia Miller emphasizes throughout the episode that Alexa’s success stems from her ability to control what she can control. That principle applies whether you’re navigating the division 1 recruiting process, preparing for a championship race, or bouncing back from a disappointing performance.

The athletes who thrive at the next level are the ones who treat preparation as seriously as performance.

Listen to the Full Episode

Want more? Listen to the full conversation on Spotify or Apple Podcasts.

Want Personalized Help?

Georgia offers free consultations for high school athletes navigating the recruiting process, building mental toughness, or developing sustainable training habits. Request a free consultation to get tailored support as you pursue your goals.

Don’t let uncertainty about the recruiting process hold you back—let your preparation and mindset set you apart.