Runners live by the numbers. We record numbers of miles and minutes, as well as minutes per mile. We measure races by the meter and keep records down to the second.

We're all eager to get started on that number 2008 in our life plan. But there are a few rules to follow:

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Number one. Focus on one aspect of your fitness plan at a time to maximize training effects and minimize risk of injury or overtraining. An effective training plan should include workouts to boost endurance, strength and speed, but trying to improve all parts at once is counterproductive.The most common training regimen for our cold and snowy climate is to begin with a few months of endurance (long, easy runs) supplemented by strength training. After the base is built, transition to faster and harder runs as the weather breaks in anticipation of racing season.•

Number one, part two. Your goals for this year might include running a marathon, winning your age group in your favorite trail race and setting a personal best at the 5K. That might all happen in a single season.It's also possible that all of that marathon endurance will have you sprinting like a slug at the 5K finish line while chasing a record time in neighborhood races could leave you fatigued on marathon day. A better idea is to concentrate on one challenge per season.•

Number 10 — as in percent of increase. There's a rule of thumb in running that says you shouldn't increase daily or weekly miles by more than 10 percent to stay healthy and free from injury.That means if you're currently putting in 30 miles per week, you can safely log 33 miles next week. But if your longest run is usually 5 miles, don't pack all of next week's increase into one day.Remember, the 10-percent rule applies to daily mileage, too.•

Three steps up and one back. The 10-percent rule has limits. You can't keep climbing the mileage mountain without a rest.Think of building mileage as climbing a series of steps. Take three steps (weeks) of increase, then back down to a lower level to let the body recover before making another increase.For example, this week's long run is 10 miles, next week's is 11, the third is 12. Go back to 10 during the fourth week before the next steps of 12, 13 and 14 miles.•

Thirty. That's an important number for runners and nonrunners. Thirty minutes of exercise three times a week is enough to benefit your cardiovascular system significantly. Anything beyond that is running for fun, not that there's anything wrong with fun.If you are new to exercise, start out slowly. Carve out a space of half an hour to run, ride the exercise bike or walk the dog. Your heart will thank you.If you can comfortably walk for half an hour, change the walking to jogging for a few minutes at a time. Eventually you'll be able to complete an entire 30 minutes at a slow running pace. Now you're a runner.•

Twenty-one. That's the number of days it takes to build a habit, whether it's flossing your teeth or running around the neighborhood. If you're building a fitness program or making changes to an existing running routine, make a conscious commitment for a month.After that, force of habit kicks in. You'll feel that something's wrong when you miss your daily run.Pay attention to the numbers and 2008 could be your best number yet.

Saturday, 8 a.m.: Up-N-Running Group Run, Valencia. Bring a friend. Ed's got the coffee on for you. 724-898-2525 or www.runpa.comSaturday, 8 a.m.: Three Rivers Runners Club Group Run, Montour Trail, Robinson Township. First group run for new club sponsored by Elite Runners and Walkers. 412-490-0881www.eliterunners.comSaturday, 10 a.m.: Leukemia and Lymphoma Society Team in Training Meeting, Wexford. Learn how you can run or ride while helping fight cancer. 800-482-8326 or www.teamintraining.org/mailTuesday, 6 p.m.: Team in Training Meeting, North Hills. 800-482-8326 or www.teamintraining.org/mailJan. 19, 8 a.m.: Three Rivers Runners Club Group Run, North Park. 412-490-0881 or www.eliterunners.comJan. 19, 11 a.m.: Get Together Fun Run, Cedar Creek Park, Belle Vernon. Run 5 miles, 10 miles or more on park trails, post-run chili. 724-379-9682 or w_bennett11@hotmail.comJan. 20: Slippery Rock University Indoor All-Comers Track Meet, Slippery Rock. 724-738-2798Jan. 26, 11 a.m.: Bulldogs Icebreaker 5K, Meadville. Flat out-and-back course, indoor food, music, door prizes. 814-807-0105 or 5kstace@alltel.net

<B>Trot for Tots 5K Dec. 16: </B>Ryan Moravec, 1st Overall M, 16:36; Andrea Moore, 1st Overall W, 20:44; Mitch Radella, 1st Masters M, 18:45; Scott Pearson, 1st 45-49 M, 19:48<B>Trot for Tots 10K, Dec. 16: </B>Ray Worrell, 1st Overall M, 35:23; Veronica Kirish, 1st Overall W, 45:29; Rich Makin, 1st Masters M, 39:38; Mary Morgan, 1st Masters W, 54:50; Lou Lodovico, 1st 70 and over M, 56:03; Scott Pearson, 43:42<B>Run to Read Half Marathon, Jan. 6: </B>David McCollam, 1st Overall M, 1:13:34; Herb Cratty, 4th Overall M, 1:19:30; Cathy Timperman, 1st Overall W, 1:31:44; John Mullen, 1:59:33<B>Skills USA New Year's Resolution Run 5K, Jan. 6:</B> Evan Miller, 1st Overall M, 19:04; Mitch Radella, 2nd Overall M, 19:44; Mary Beth Acker, 1st Overall W, 20:42; Alyssa Kunkel, 2nd Overall W, 21:24; Scott Brown, 2nd 40-49 M, 21:43; Laurie Conti, 1st 30-39 W, 22:35; Steve Russell, 2nd 50-59 M, 22:42; Des Csizmadia, 1st 60-69 M, 24:34; Phil Barner, 3rd 40-49 M, 25:45; Jeff Hand, 1st 30-39 M, 26:07; Ronald L. Maraffi, 26:33; Donna Barker, 2nd 20-29 W, 27:05; David Strutt, 1st 20-29 M, 27:22; Beatrice Hand, 2nd 14-19 W, 27:29; Matt Barker, 2nd 30-39 M, 29:52; Chris Kunkel, 1st 40-49 W, 31:21; Mary Edinger, 2nd 30-39 W, 38:38; Jolene Servick, 3rd 30-39 W, 39:25; Greg Bruno, 3rd 30-39 M, 45:18; Dana James Hogue, 33:23; Christine Best, 39:23; Tim Radermacher, 47:58; Ken Keene, 59:13<B>Skills USA New Year's Resolution Run 10K, Jan. 6:</B> Ryan Barlow, 1st Overall M, Brian Forester, 2nd Overall M, 37:52; Matt Montellarico, 3rd Overall M, 38:58; Juliet Smith, 1st Overall W, 44:43; Rich Makin, 1st 40-49 M, 39:52; Matt Getsay, 2nd 30-39 M, 44:52; Bob Mars, 2nd 40-49 M, 47:02; Lou Alaksin, 1st 60-69 M, 48:16; Ron Hartle, 3rd 50-59 M, 49:06; Carl Hill, 3rd 40-49 M, 49:37; Ted Venn, 2nd 70+ M, 55:10; Len Yensull, 1:02:43Send comments and suggestions to: 435 Cherry Valley Road, Saxonburg, Pa. 16056. Phone or fax: 724-352-4395. E-mail: bigp16@connecttime.net