For many athletes, success is measured by podium finishes, personal records, and top placements. But sometimes, the most valuable gains in running come not from a single victory but from the accumulation of experiences, both good and challenging, that shape us over time. Allie Ostrander's 2024 season is a perfect example of this. A year filled with races across different terrains and distances—each presenting unique obstacles—became a journey of self-discovery, consistency, and growth.

A Season of Consistency and Growth

Reflecting on her season, Allie summed it up in one word: consistency. While she didn’t experience a “breakout” race that wildly exceeded her expectations, she maintained a level of performance she felt proud of. “I feel like I was able to perform consistently, and that’s a good step in the right direction.” Each race offered lessons and insights, reinforcing her belief that progress isn’t only about finishing at the top; it can also come from steady steps forward, season after season.

Photo by Gregorio Denny (@dvgregori)

For Allie, training smart was the foundation of her consistency. This meant knowing when to push and when to hold back, with heart rate monitoring becoming a reliable tool. While her coach tracks metrics and monitors her overall progress, Allie has learned to listen closely to her body’s needs.

“Ever since I started using a heart rate monitor I trust, I’ve used it as a guide. Seeing my heart rate drop on my easy runs showed me just how far I’ve come in terms of aerobic fitness. I think the consistent training this year played a huge role in that”

This approach has helped her tune into her well-being rather than strictly following numbers, allowing her to grow in both performance and confidence.

From the Track to the Trails

Allie’s 2024 season included a diverse lineup of events—cross-country races, track meets, the Olympic trials, and trail competitions. This variety kept her excited and engaged and required her to adapt her training throughout the year. Whether tackling intense hill repeats, fast-paced 400-meter track intervals, or long, steady trail runs, Allie embraced the unique challenges each type of race presented. This versatility has made her a stronger, more resilient athlete, and she encourages other runners to explore different types of racing, knowing that each contributes to overall development.

Beyond physical training, she focuses on her mental game, which she considers equally important to her success. She journals before and after races, a practice that allows her to process her thoughts, work through pre-race nerves, and stay connected to her love for running.

“Whenever things got hard, I reminded myself: I’ve chosen to do this. I’ve trained for it. I want this challenge.”

By focusing on positivity and self-compassion, Allie cultivates a mindset that keeps her grounded, even during the most challenging moments. Her philosophy of “competing from a place of self-love” is one she hopes to share with other athletes, especially younger runners.

Advice for the Next Generation

For runners just getting started on their running journey, Allie shared three key pieces of advice she wishes she had known early on.

1. There’s no rush. "You have so much time in this sport. Every race or season doesn’t need to feel like the end of the world. Just enjoy it and have fun—it’s a long journey."

2. Prioritize your health. "It’s especially important for young athletes to invest in their health—build strong bones, develop healthy hormones, eat enough, and let your body grow. It might feel uncomfortable at the time, but it will pay off in the long run when you hit your peak."

3. Embrace the community. "The friendships and community you build through running are special, especially in high school and college. Those experiences—traveling and competing with a team—don’t last forever, so cherish them while you can."

She hopes that by sharing her ups and downs, she can inspire other runners to embrace their journeys and find strength in the process, even when the path isn’t easy.

Photo credit to @GoldenTrailSeries and @rising.story

Reflecting on her 2024 season, Allie’s journey reminds us that growth in running isn’t just about chasing PRs or making it to the podium. It’s the steady, small gains that come from showing up, ready to learn, and keeping forward momentum. Her experiences tell us that it’s okay if every race doesn’t bring a personal best or top finish—the true value lies in the journey, the lessons, and how each experience shapes us. Whether you’re a seasoned runner or just lacing up for the first time, remember that every mile builds strength and resilience, and sometimes, the most meaningful wins are the ones that bring you closer to your love for the sport and to yourself.