After the initial January rush, local fitness centers are beginning to feel a little less crowded.

You’re back to ordering the creamy mocha with whipped cream instead of a regular coffee. You’ve misplaced those high-tech running gloves that got you through the first weeks of January.

If you’re already backsliding on that New Year’s resolution to get in shape, lose that spare tire around the middle or run with consistency, you’re not alone. Researchers at University of Scranton report that only 8 percent of Americans keep their New Year’s resolutions each year.

It’s not that 92 percent of us don’t want to change our ways and become better versions of ourselves. It’s just our nature as humans to follow the path of least resistance and fall into the rut of bad habitual behavior.

A habit, good or bad, is something you do automatically. It’s part of your routine, your rhythm of life. But it takes time, at least a month or more, to develop a habit. Until the behavior becomes automatic, it takes conscious effort.

Kelly McGonigal, Ph.D., author of The Willpower Instinct, lists several reasons why we can’t stick with a program long enough to form a habit. Enthusiasm and energy wanes when the hard work begins. Distractions interrupt the process or, in other words, life gets in the way. And in this day of instant gratification, there’s disappointment with slow-to-realize results.

Forming a good habit is hard, but not impossible and definitely worth the initial effort. And there are ways to make creating a habit easier.

New York Times investigative reporter and author Charles Duhigg outlines steps to creating and reinforcing habits in his book The Power of Habit; Why We Do What We Do in Life and Business. His principles apply to forming (or breaking) habits at work or at home.

Key to developing a habit is establishing a routine. Make it simple, concrete and achievable. For example, if your goal is to get in shape by summer, you may create a routine of walking or running three days per week for a half hour. Write it down to reinforce your intention.

A routine doesn’t have to be boring. Keep it interesting by choosing different courses and paces. Concentrate on good form one day, faster pace another, and check out the scenery on the third day of exercise.

The second essential in forming a habit is creating a cue that triggers the routine. Your cue to run may be changing into running shoes for your lunchtime or after-work walk or dropping the kids off for soccer practice. Create a reminder notification on your phone or enlist the help of a friend to keep you both accountable.

The third part of habit formation is the reward that makes the routine worthwhile. Eventually the reward of running is the good feeling you get while and after you do it, but starting a fitness habit is sometimes just plain hard work. You need something else to look forward to and to reinforce good behaviors even when you’re sore and tired.

Reward yourself by tracking miles or steps. Keep a tip jar and add a dollar for each workout or mile completed. Or simply treat yourself to your favorite post run beverage (even more fun with friends) or a long, hot bath.

Understanding the psychology behind the habit makes it a little easier. But don’t give up, even if you find yourself backsliding. Making and sticking to a healthy habit is worth the struggle of the early weeks.

Eventually, your fitness routine becomes automatic, a habit, something you look forward to and miss if you can’t do it.

Upcoming events

Wednesdays, 6:30 p.m.: Mojo Run Group, Cranberry Township. All paces, distances and ages welcome. 724-772-2808 or info@mojorunningpittsburgh.com

Saturdays, 8 a.m.: Up-N-Running Group Run, Valencia. All paces, distances and ages welcome. 724-898-2525 or shoes@runpa.com

Saturdays: Butler Babes group trail runs, various locations. Run various distances on trails in area parks. tamsuemcg@embarqmail.com

Feb. 19, 9:30 a.m.: Dirty Love 10k, Willoughby Hills, OH. Scenic trail run through North Chagrin Reservation in Cleveland Metroparks. www.westernreserveracing.com

Feb. 25, 10 a.m.: The Spring Thaw 10, 15 or 20 Mile, North Park. Consecutive laps around North Park Lake. 412-490-0881 or www.eliterunnersracing.com

Feb. 26, 7 a.m.: H2H LE Hillraiser Endurance Challenge, Triadelphia, VW. Very challenging 8 mile trail run. 304-564-4172 or cwhite77@yahoo.com

March 4, 9 a.m.: PREP4PITT-2: Spring Break 8 (0.5), Fredonia. Starts at Fredonia Presbyterian Church with 8.5 mile rolling course, post race music. 724-301-6775 or info@mctrails.org

March 4, 11 a.m.: Sixth Annual Ellport Borough Community Winter Wonderland 5k, Ellwood City. Scenic 5k with lots of postrace food and drink. 724-758-2506 or bonnherb@yahoo.com

March 5, 8:45 a.m.: Mill Creek Distance Classic, Youngstown, OH. Choice of half marathon or 5k in scenic Mill Creek Metro Park. 330-727-6070 or ytownrunners.org

March 11, 9 a.m.: Primary Health Network Charitable Foundation Shamrock ‘N’ Run 5k, Sharon. Starts at Quaker Steak & Lube, includes breakfast. Kserna@primary-health.net

March 11, 9 a.m.: March Mad Dash, North Park. Choice of 5k, 5 mile or 10 mile distances. Starts at Boathouse. 412-490-0881 or register.chronotrack.com/r/26147

March 11, 9 a.m.: Erie Runners Club St. Patrick’s Day Distance Festival, Erie. Run 5k, 10k or both. Erierunners.club

March 11, 9:30 a.m.: 3rd Annual Pi Day Pi K, Oil City. Run 3.14 miles. Walkers start at 9 A.M. 814-758-0848 or kharriett@mail.ocasd.org

March 12, 2 p.m.: Autism Frostbite 5k & Snowball Party, North Park. Starts at North Park Lodge. 412-980-0085 or tz@positivemovementz.com

March 12, 2 p.m.: Autism Frostbite 5k & Snowball Party, North Park. Starts at North Park Lodge. 412-980-0085 or tz@positivemovementz.com

March 18, 10 a.m.: Larry Winschel St. Paddy’s Day Run, South Park. Sponsored by Greater Pittsburgh Road Runners with 1 mile, 2.25 mile and 4 mile distances at South Park Children’s Playground. 412-561-0768

March 18, 7:30 a.m.: Shamrock Shuffle Half Marathon, 5k Run/Walk and 1 Mile Run/Walk, Harmony. 5k starts at 10 A.M. & 1 Mile at 11 A.M. joella@zoominternet.net

March 18, 9 a.m.: Mammoth Beer Mile and 5k, Greensburg. Starts at Westmoreland County Fairgrounds with 5k at 9 A.M., beer mile at 11 A.M.

March 18, 10 a.m.: Warren YMCA Cabin Fever Lucky 4 Miler and Fun Walk, Warren. chris@warrenymca.org

Race results

Pittsburgh Riverhounds 5k, Dec. 10: Sean Battis, 1st Overall M, 16:52; Jody McCafferty, 1st Overall W, 23:18; Dan Pollock, 1st 60-64 M, 21:26; Mitch Radella, 1st 50-54 M, 21:57; Andrew Smith, 2nd 25-29 M, 22:51; Arthur Boring, 24:33

Clint Puller Trot for Tots 5k, Dec. 11: Lee Ault, 1st Overall M, 10:12; Angela Taylor, 1st Overall W, 23:01; Caleb Rauscher, 1st 30-39 M, 23:32; Mark Perrine, 2nd 60-69 M, 26:25; Jaclyn Rauscher, 54:19

An Old Fashioned Christmas in Volant 5k, Dec. 17: Chase Waldschmidt, 1st Overall M, 18:46; Mary Beth Acker, 1st Overall W, 20:48; David Fugate, 2nd 55-59 M, 22:22; Dave Suber, 3rd 55-59 M, 24:16; Jinny Hertweck, 2nd 40-44 W, 26:06; Mike Fugate, 3rd 20-29 M, 26:21;, 1st 50-54 W, 26:22; Luke Hassler, 2nd 14 & Under M, 26:58; Ann Cheman, 1st 65-69 W, 35:53; Ross Hassler, 26:50; William Woods, 29:09; Dezso Csizmadia, 34:19; Debra Kuminkoski, 34:44; Ezra Fisher, 39:22; Wade Fisher, 39:22

Rigor Mortis Mile, Jan. 14: Cody Cornell, 1st Overall M, 5:05; Rebekah Deal, 1st Overall W, 7:17; Brian Buchan, 6:39; Mitch Radella, 6:41; Renee Miller, 8:41

Chilly Cheeks 2,5 Mile, Jan. 14: Bryce Gart, 1st Overall M, 20:02; Nikki Muccio, 1st Overall W, 20:41; Branby Branby, 32:37; Carly Casteel, 41:14

Moraine State Park Winterfest Trail 5k, Feb. 4: James Trautmann, 1st Overall M, 19:57; Emily Maxwell, 1st Overall W, 22:52; Brittni Greibel, 3rd Overall W, 25:38; Jeff Lynn, 1st 40-49 M, 22:33; Blake Kelly, 1st 13-19 M, 23:46; Mac Taylor, 3rd 13-19 M, 23:46; Scott Choura, 2nd 40-49 M, 25:06; Sarah Miller, 2nd 20-29 W, 26:52; Renee Goodman, 1st 50-59 W, 27:18; David Adams, 1st 60+ M, 27:57; Jim Lakin, 2nd 60+ M, 28:25; Ryan Crawford, 3rd 13-19 M, 29:33; Hattie Brasseur, 1st 13-19 W, 30:01; Josh Boettner, 3rd 12 & Under M, 32:22; Sonja Crawford, 1st 60+ W, 39:01; Caroline Martin, 2nd 12 & Under W, 51:02; Alex Lauer, 25:10; Eric Shumaker, 26:25; Michael Behun, 26:33; Matthew France, 26:37; Rob Taylor, 26:53; Donald Crawford, 27:00; Brad Goodman, 27:39; Tim Homan, 27:50; Jim Hrabosky, 28:46; Nicholas Ashenden, 29:55; Noah Ashenden, 30:34; Denny Crawford, 30:49; Nathan Troyan, 31:28; Candy France, 32:30; Kris Homan, 32:57; Dan Miller, 32:57; Kelly Pastoria, 34:46; Robert Crawford, 34:57; Lisa Lee, 35:32; Dezso Csizmadia, 35:45; Mary Baxter, 40:46; Debra Kuminkoski, 42:51; Kara Branby, 45:02; Bryan Branby, 45:03; Joanne Smith, 47:44; Tracey Lark, 48:07; Emily Martin, 51:03; Luke Martin, 53:29; Walt Martin, 53:30; Doug Smith, 55:17; Kara Nastasi, 1:10:07; Philip Nastasi, 1:10:29

Trout Island Tromp, Feb. 4: Dale Johnston, 1st Overall M, 30:01; Amy Javens, 1st Overall W, 30:53; S Mark Courtney, 2nd Overall M, 31:00; John Armstrong, 3rd Overall M, 31:49; William Woods, 44:18; Janelle Fumerola, 58:24

Send comments and suggestions: Patricia Neubert, 435 Cherry Valley Rd., Saxonburg, PA. 16056. Phone 724-352-4395. E-mail lotzak@consolidated.net

Pat Neubert is a running columnist for the Butler Eagle.