It’s the time once again to renew your resolve, clear away some bad habits and form some healthier ones.

While many people resolve to change for the New Year, runners naturally include resolutions to improve on our favorite pastime.

The good intentions of New Year’s resolutions will point you in the right direction. Actual change requires reasonable goals, a plan for achieving those goals and a willingness to work toward making that plan succeed.

Here are a few suggestions to make your resolutions more than just New Year’s wishes.

•

Be concrete. You wouldn’t set out on a journey without knowing your destination. You’ll achieve greater success if you choose a well-defined goal.Rather than a vague resolution to lose some weight, quantify that resolution. How about, “I want to lose five pounds before my first race in May” or “I’d like to wear a size 10 Easter dress.”If you resolve to begin a walking or running program, don’t just wish for it —- make it real by joining a fitness group that meets weekly. Look up a beginner program online or mark your own schedule on the calendar.•

Be realistic. Anyone can set an unachievable goal or a breakable New Year’s resolution. A well-intentioned goal that’s beyond your capabilities sets you up for failure before you’ve even started.For example, you may resolve to run a 5K in under 25 minutes this year. But if your fastest time in 2010 was 35:30, you may want to rethink that resolution.Instead, resolve to knock a more reasonable 30 seconds from your time. When you’ve achieved that goal, you always can set another one. Resolutions aren’t just for New Year’s Day.•

Before making running resolutions, assess your current level of fitness and commitment. That includes days per week that you currently run, percentage of faster running and recent race times. Focus on one area to improve in the coming months.Sometimes resolving to stay the same is good enough. If you’re facing a year of uncertainty in your career or personal life, or if events, stresses or injuries in the past year strained your running, a realistic goal may be just to maintain your current level.•

Be consistent. Resolutions aren’t made or broken in one day. It’s what you do every day that counts.If you resolve to walk or run around your block three days per week, be sure to have the plan in place to succeed. That may mean swapping babysitting duties with a friend so both of you can exercise or going to bed a little earlier so you can stop at the health club on your way to work.A habit, especially a good habit, takes at least a month to form. Resolve to do whatever it takes to be consistent until that habit has formed. It will get easier as your body and mind adapt.•

Understand that flexibility is part of consistency. Accept that there will be times when your running plan calls for an hour-long run and you only have 20 minutes; a raging blizzard cuts short your daily walk; your husband works late and can’t watch the kids during your weekly group run. Resolve to put this day behind you and start over tomorrow.•

Be committed. Don’t just talk about it —- do it. Consider your New Year’s resolution a contract with yourself. Write it down and keep it where you can refer to it often.Choose an event and send in your application. That’s commitment.Whatever you resolve for the coming year, remember to take it one step at a time. When you look back next year at this time, you’ll be amazed byhow far they have taken you.

Upcoming eventsFriday, 1 p.m.: Jingle Bell 5K, Canfield, Ohio. 330-770-8351 or www.jinglebellrunyoungstown.comFriday, 3 p.m.: Harmony Silvester 5K Run-Walk, Harmony. 724-452-6780, option 3 or www.harmony-pa.usFriday, 4 p.m.: Twilight 5K and 2-Mile Run-Walk, Hollidaysburg. Run through the holiday lights of Lakemont Park. 814-695-4467 or tkunstbeck@hollidaysburgymca.orgSaturday, 10 a.m.: Erie Running Club New Year’s Day 5-Mile Race, Presque Isle State Park, Erie. Meet at Rotary Pavilion. 814-774-3209 or dana@erie-runnersclub.orgSunday, 1:30 p.m.: Butler-Freeport Trail Hike, Summit Township. Meet at Bonniebrook Road trailhead. Chili and hot dogs after hike. scadziggy@zoominternet.netJan. 8, 8 a.m.: Up-N-Running Group Run, Valencia. Marathon training begins. 724-898-2525 or shoes@runpa.comJan. 8, 8:30 a.m.: Pittsburgh Marathon Kickoff, Pittsburgh. Run 2 to 6 miles with Gilda’s Club of Western Pennsylvania in Strip District. 412-338-1919 or www.pittsburghmarathon.comJan. 9, 9 a.m.: Frigid Five Mile, North Park. 412-490-0881 or ksmith@eliterunners.comJan. 9, 2 p.m.: Run2Read Half Marathon, Fairmont, W.Va. Run through Prickett’s Fort State Park. 304-366-6055Jan. 22, 11 a.m.: Chilly Cheeks Challenge 5-Mile or 10-Mile, Buhl Farms Park, Hermitage. 724-456-2373 or bonnherb@yahoo.comFeb. 12, 8:30 a.m.: Community Options Cupid’s Chase 5K, North Park. 412-431-7079Feb. 12, 10 a.m.: Valentine Prediction Race, Presque Isle State Park, Erie. Racewalkers welcome, no watches please. 814-774-3209 or dana@erie-runnersclub.org

Race resultsTreesdale Turkey Trot 5K, Nov. 27: Quenton Cassidy, 1st Overall M, 18:14; Morgan Ansell, 1st Overall W, 20:14; Kate Reinhart, 2nd Overall W, 20:23; Matt Doz., 2nd 35-39 M, 19:08; Tom Reinhart, 1st 14-16 M, 19:39; Mark Courtney, 1st 50-54 M, 20:02; Oliver Freeman, 2nd 20-24 M, 21:03; Brendan Knox, 3rd 14-16 M, 21:21; John Reed, 1st 12-13 M, 21:48; Jake McMahon, 2nd 17-19 M, 21:50; Dale Cook, 2nd 45-49 M, 22:00; Danielle Mrdjenovich, 1st 17-19 W, 22:12; Krystyna Finikiotis, 1st 14-16 W, 22:14Brian Connell, 2nd 50-54 M, 22:33; Kevin Muska, 3rd 20-24 M, 23:14; Dorothy Moxie, 1st 45-49 W, 23:25; Nathan Mrdjenovich, 2nd 12-13 M, 23:26; Bob Clark, 1st 60-64 M, 23:37; Mark Breedlove, 3rd 50-54 M, 24:24; Rob Morrow, 2nd 25-29 M, 25:11; Kim Williams, 2nd 40-44 W, 25:48; Skyler DeWitt, 2nd 14-16 W, 25:50; Lauren Laughlin, 2nd 17-19 W, 26:05; Ben Littman, 3rd 12-13 M, 26:19; Barbara Lydon, 2nd 30-34 W, 26:23; Buddy Turner, 3rd 60-64 M, 26:27Greg Jerry, 2nd 30-34 M, 26:44; Jay Barkley, 3rd 30-34 M, 26:45; Meg Keating, 2nd 35-39 W, 26:46; Caitlin Reed, 1st Under 12 W, 26:47; Kate Hrach, 3rd 40-44 W, 28:17; Lauren Allen, 2nd Under 12 W, 29:29; Emily Hitechew, 2nd 20-24 W, 30:02; Bonnie Connell, 2nd 45-49 W, 30:36; Colleen McCloskey, 3rd 25-29 W, 30:38; Tom Henry, 3rd 55-59 M, 30:40; Sonya McLaughlin, 3rd 14-16 W, 31:31Susan Tassey, 1st 55-59 W, 32:45; Ethan Stout, 2nd Under 12 M, 35:13; Marcia Semple, 1st 65-69 W, 36:23; Mason Koma, 3rd Under 12 M, 36:54; Kimberly Nicklas, 1st 50-54 W, 36:58Joe Farrell, 22:38; Michael Finikiotis, 22:52; Aaron Depew, 23:13; Rob Hunt, 23:34; Mark Casteel, 24:52; P.J. Winkler, 25:24; Lance Williams, 25:37; Bill Carr, 25:59; Michael Richardson, 26:24; Gregory Reed, 26:49; Mike DeWitt, 27:19; Kelley Cugini, 28:31; Charles Schellhaas, 29:51; Daniel Borchert, 29:59; Peter Winkler, 30:42; Shawn Allen, 31:24Laura Augustine, 31:25; Christina Rocco, 32:12; Terry Waltrip, 32:13; Rob Waltrip, 32:14; Carl Hill, 33:04; Julia Murray, 33:09; David Murray, 33:10; Taylor Szymanski, 33:36; Dave Galati, 34:46; Robyn Stewart, 35:06; Tom Vandling, 36:10; Charlie Hitechew, 36:27; Heather Hudak, 37:08; Max Hudak, 37:12; Alicia McLaughlin, 37:21; Mark Cugini, 45:22Send comments and suggestions to: 435 Cherry Valley Road, Saxonburg, PA 16056. Phone: 724-352-4395. E-mail: lotzak@consolidated.net