January is the month for setting goals and runners usually have plenty. But having too many goals is as unproductive as having too few.

This year, before you chase those vague objectives to their dead ends, focus on what’s important and reach one goal.

Set a PR. Most runners who race want to run faster, but setting a personal best, especially for an experienced racer, becomes more difficult with each season. If you desire a faster time, quantify your training. Choose a race that’s known for its fast finishing times and follow a plan that has you running specific times in training to achieve a specific time goal.

You may have hit a wall in your most commonly raced distances. If setting a personal best is on the top of your goal list, train for a different distance this year. You may view yourself as a half marathon specialist, but have you ever raced a mile?

Have more fun. Running isn’t all about races, times and miles. If you’ve become a slave to the numbers, this may be the year to get back to the joy of running.

If you’re afraid of letting go, start with a day or a week of leaving your watch and GPS behind. Take your camera instead and create a photo journal on the run.

Nothing says fun like running with a group. Get together for a Color Run or non-competitive costume event. Organized groups such as Big Beaver Big Dawgs hold occasional picnic runs while Hash House Harriers stage weekly off road adventures. Or gather a few friends for a weekly fun run followed by breakfast or a stop at a favorite watering hole.

Get strong. Subzero temperatures and slick roads don’t make for great running on roads or trails. Instead of slipping and sliding through slow and sloppy miles, build strength indoors. Winter’s off season is a good time to focus on building core strength and stability which can boost running efficiency.

Add core or lower body strength training three days per week for best results, either on running rest days or after your running workout. You don’t need a lot of special equipment for simple planks or crunches.

If you’re not sure where to start or what to do, view 10 Essential Strength Exercises for Runners at www.runnersworld.com for suggestions and instructional videos. For maximum gain in running performance, add weight training to your routine.

Get stretched. The repetitive nature of the activity leaves runners with tight hips, lower back, hamstrings and calves. Add daily stretching that targets these areas to improve your running form and help prevent injuries. Or try a total body flexibility routine such as yoga Sun Salutation.

View videos that demonstrate correct form for many stretches at runnersworld.com/training/stretching or follow instructions in Dr. Vonda Wright’s book, Fitness Over 40.

Run injury free. Running is no fun if you’re in pain or sidelined by injury. If you are injury prone, analyze what got you into that state and make changes in your routine. Injuries are often products of repetitive motion or overtraining.

Take a few weeks off, more if necessary, then come back gradually. If that doesn’t work, seek the advice of a professional rather than suffer. Your pain may be a matter of improper equipment, poor running form or a biomechanical imbalance. And remember, injuries are usually much easier to prevent than to treat.

Give back. You’ve run and raced for years. Now is the time to give back to the sport you love by volunteering at an event. Volunteering will give you a new appreciation for what others do for you.

Take your first steps. If you’re a runner but not a racer, sign up for a local 5K.

And if you are strictly a reader, not a runner, what are you waiting for? Check out www.coolrunning.com Couch-to-5k ® Running Plan to transition from walking to running. Fitness should be everyone’s goal.

Upcoming events

Saturdays, 8 a.m: Up-N-Running Group Run, Valencia. 724-898-2525 or shoes@runpa.com

Wednesdays, 6:30 p.m.: Mojo Sports Group Run, Cranberry Township. 724-772-2808 or www.mojorunningpittsburgh.com

Feb. 8, 10 a.m.: Community Options Cupid’s Chase, Pittsburgh. Run on Northshore Trail near Heinz Field. 412-431-7079 or bridget.haney@comop.org

Feb. 8, 11 a.m.: Runnin’ Outta Our Mine 5K, Wampum. Run through underground storage limestone caves. 724-535-4300 or www.wampumunderground.com

Feb. 9, 10 a.m.: Valentine Prediction Race, Erie. Closest to predicted finishing time (no watches) earn chocolate awards. 814-774-3209 or dana@erie-runnersclub.org

Feb. 15, 7:30 a.m.: Valentine’s Day 5K, 10K & 15K Race, North Park. Starts at North Park Boathouse. 724-272-8797 or info@remisglut1foundation.com

Feb. 15, 10 a.m.: Trout Island Trail Run, Sharpsville. Run 4.6 miles on rail trail. 724-301-6775 or info@mctrails.org

Feb. 22, 10 a.m.: Rotary Club 5K, Kittanning. Starts at Armstrong County YMCA. 724-545-9622 or briggle@rgsymca.org

Feb. 22, 10 a.m.: The Spring Thaw, Allison Park. Choice of 10, 15 or 20 miles; starts at North Park Boathouse. 412-490-0881 or sandy_mcknight@hotmail.com

March 1, 10 a.m.: Autism Frostbite 5K, Allison Park. Starts at North Park Boathouse. 412-980-0085 or www.positivemovementz.com/frostbite5k

March 1, 8:30 a.m.: Mill Creek Distance Classic Half Marathon and 5K, Youngstown, OH. 330-727-6070 or http://ytownrunners.org

Race results

Nittany Valley Half Marathon, Dec. 8: Daniel Craighead, 1st Overall M, 1:12:51; Meira Minard, 1st Overall W, 1:28:55; Dianne Zalenski, 2nd 40-44 W, 1:37:57; Susan Moury, 3rd 40-44 W, 1:38:04; Mark Courtney, 1:33:16; John Armstrong, 1:35:29; Rob Redden, 1:41:28; Tim Shackleton, 1:48:44; Jimmy Myers, 2:02:50; Haley Costas, 2:03:38; Kara DeAngelis, 2:03:39; Alyssa Burlew, 2:10:59; Marissa Rinaldi, 2:13:16; Daniel Schafhauser, 2:13:59; Erin Burlew, 2:21:00

ERC Snowflake 5K Run/ Walk, Dec. 14: Mike Williamson, 1st Overall M, 18:11; Pamela Wassell, 1st Overall W, 23:03; Nathan Sydlik, 3rd 20-24 M, 24:39; Mark Perrine, 28:27;

Frigid Five, Jan. 12: Trent Binford-Walsh, 1st Overall M, 25:46; Kim Schwabenbauer, 1st Overall W, 30:55; Dean Rippee, 1st 55-59 M, 36:14; Alyssa Wozniak, 1st 20-24 W, 36:18; Nikki Boyles, 2nd 20-24 W, 36:46; Mitch Radella, 3rd 45-49 M, 37:25; Holly Bauer, 1st 35-39 W, 38:18; Sharyl Relic, 2nd 55-59 W, 39:56; Kate Hrach, 1st 40-44 W, 40:50; Lori McClafferty, 2nd 40-44 W, 41:23; Edna Spang, 2nd 45-49 W, 41:25; Tom Murray, 1st 70+ M, 55:31; Chris Boyd, 34:58; William Marsh, 37:41; Tim Spang, 39:27; Gary Hayden, 41:22; Roger Hyde, 41:37; Samantha Brandon, 41:49; Tony Chan, 42:15; James Constas, 42:42; Kenny McGee, 43:32; Sara McGee, 43:56; Shay Houser, 44:29; Darryl Brandon, 45:17; Rebecca Woods, 45:26; Susan Landry, 45:50; Tim Campbell, 45:58; Tom Minnock, 46:11; Gerard Macioce, 47:31; Denise Shearer, 47:31; Brian Droz, 47:45; Rick Fairbend, 48:13; Michael McNamara, 49:48; Kristen Burcham, 49:58; Jim Tivoli, 50:07; Scott Ackerman, 50:37; Kurt Beitler, 52:17; Alfred Schnabel, 52:54; Barbara Ford, 53:14; Brian Shutleworth, 53:54; Jeanne Iasella, 54:00; Stacee Maushart, 54:02; Mary Morgan, 54:38; Heidi Yeager, 55:07; Jodi Zema, 55:44; Amy Hoffman, 56:30; Lisa Fogle, 56:59; Priscilla Green, 58:48; Heather Stiner, 1:08:27

Send comments and suggestions: Patricia Neubert, 435 Cherry Valley Rd., Saxonburg, PA. 16056. Phone or fax 724-352-4395. Email bigp16@connecttime.net

Pat Neubert is a running columnist for the Butler Eagle