'Top dog': How pro runner Lucia Stafford changed her mindset to become a contender

In a matter of minutes, Lucia Stafford began her 2023 track running season indoors with two personal-best times, including a Canadian record in the 1,000 metres.

While the process to achieve this level of success took years, she has witnessed dramatic improvement in her results the past 18 months.

Often consumed by the outcome of her races, Stafford stopped worrying about time or other runners in her 2020 Olympic debut, focusing on each lap and being present in the women's 1,500.

"If you focus on executing every lap the way you want, feeling strong and making sure you do your best … you should run fast and place high," Stafford said this week from her Toronto residence before flying to New York to race the indoor mile in her Millrose Games debut on Saturday.

The Tokyo Olympics, delayed a year by the COVID-19 pandemic, was "a huge learning experience" and turning point in Stafford's athletic career.

"I grew a lot in the mental game, [how to handle] pre-race nerves and anxiety," said last year's Canadian champion in the 1,500. "Once the [start] gun went off in my heat and the semifinals, I felt like my body knew what to do."

Stafford delivered a 4:03.52 PB on Aug. 2, 2021 to qualify seventh for the Olympic semifinals ahead of her older sister, Gabriela DeBues-Stafford, who holds a combined seven indoor and outdoor records. Two days later, she ran over a second faster in 4:02.12, 43-100ths of a second shy of Spain's Marta Perez, who grabbed the last qualifying spot for the final.

"I went from a 4:05, 4:06 runner to Olympic semifinalist and almost Olympic finalist," said Stafford, "and I honestly think it was purely because of my mindset."

Stafford remembered when she almost felt intimidated by her own drive, competitiveness and expectations that would cause her to dread racing.

"I wanted to do well and knew I could but was so scared of letting myself down," the 24-year-old recalled. "I've changed a lot in many ways in the last year and the approach to racing is definitely a big one. Now, it's more of an excitement for the opportunity to show off how hard I've worked."

Since returning last March from a four-month stint with Bowerman Track Club in Oregon, Stafford has built confidence, developed more trust in herself and is better prepared for competition.

She trains twice a week at the University of Guelph with Terry Radchenko, her coach since age 12, and at the Athletics Canada East Hub (Toronto Track and Field Centre) at York University.

"She's continued to improve by adding to her training [as far as] volume and intensity," said Radchenko, head coach of middle-distance runners and cross-country at Guelph. "[At York] she can see a sports medicine doctor, chiropractor and nutritionist, and get physio and massage treatment, so she's doing all the things to compete at the highest level."

Stafford has also fulfilled her desire for a balanced life by spending time with friends away from the track and is enrolled in the singer/songwriter program at Seneca College.