Thursday, October 1, 2026
Cara Rostant’s impressive journey from Valley Stream South High School track-and-field standout to Manhattan College Hall of Famer has come full circle.
A member of South High School’s class of 2009, Cara set the school record in the women’s 400-meters, captained her team, and was a key member of the 4×800-meter New York State Championship team. After setting school records and earning multiple championships in college, the 33-year-old returned to her roots in 2014 to coach the very team she once led.
With her wealth of experience and passion for the sport, Cara now shapes the next generation of athletes. In this Q&A, she reflects on her career, the lessons learned along the way, and how coaching has redefined her relationship with the sport.
Q: Tell me how your track journey started?
Rostant: Well, I guess I could start by saying that when I first got into track, I didn’t join right away. I could’ve actually joined the varsity team earlier, in seventh and eighth grade, if I had taken the testing. My gym teacher at the time, who recommended me to the varsity coach, Nicole Bertrami, thought I was ready. But, like any typical high school athlete, I was nervous. I didn’t want to be with the older kids, so I waited until ninth grade to join the varsity team.
I had a friend at the time whose sister was on the team, and I would wait for her after practice. Watching the camaraderie and how much fun the team had really made me excited. As an underclassman, I looked up to the older athletes, and I couldn’t wait to prove myself when I finally had the chance. Once I did, I just flourished. It was like being part of a community where everyone was striving to be their best, and it felt really motivating.
Q: How is it working alongside the same coach who coached you?
Rostant: One thing Nicole often points out is the difference between the two of us. As the senior coach, she has a different bond with the kids. But what I bring to the table, which I really enjoy, is my personal experience and the fact I’m closer in age. When I talk to the athletes, I can say, ‘I’ve been in your shoes.’ And I mean that—no exaggeration. I’ve been at this high school before, I had the same coach you have, and we work together now. I’ve done the same workouts you’re doing.
So, when I tell them that their hard work will pay off, it’s coming from someone who’s been there, excelled at it, and has the records and times to prove it. I think the athletes appreciate hearing from someone who understands what they’re going through—the pressures, the fears—and who also has the knowledge and experience to guide them and motivate them.
Q: What are recurring pieces of advice you give your athletes?
Rostant: There are two things I always tell my athletes. First, be intentional in everything you do. A lot of times, they’ll come to me saying, ‘Coach, I’m scared. I don’t know if I’m going to do well today.’ And I tell them, why invite that negative energy? If you want a certain result, you need to speak it into existence and manifest it. I really encourage them to stay positive and focus on their intention—because it works. I try to remind them not to discredit themselves or add negativity before they even step out there. Just give it your best and trust that the results will follow.
The second message I emphasize is: control what you can control. In track, there are always outside factors—whether it’s a bad start, nerves about the competition, or worrying about another school. I remind them that the work has already been done. We’ve put in hours of practice, competed in meets, and broken personal records. The only thing left is to go out there and do their best. So, I always tell them, focus on what’s in your control—your effort and your mindset—and trust that the rest will fall into place.
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