It's the beginning of the new year, a traditional time to take one last look behind with an eye to improvement in the future. While many of us don't plan major changes in our running lives, I don't know anyone who plans to exactly repeat last year's running history.

Flexibility and strength. When I started running, most of my friends thought time spent stretching merely meant time not running. When stretching came into vogue, static stretching (holding each stretch for 30 to 40 seconds) was the common warm-up routine.

Eventually, studies showed that static stretching cold muscles was worse than useless as it caused injuries. A few minutes of dynamic stretching (gently moving through a range of motion) promotes flexibility without risk of injury and is currently advised for warm-up. Save that static stretch for post-workout when muscles and tendons are warm and pliable.

Runners also ignored strength training, believing running itself would develop strength in all the necessary places. Current thinking has runners performing both upper and lower body and core strengthening weekly to run faster and more efficiently.

If you haven't been paying attention to flexibility and strength, resolve to add a few minutes of dynamic stretching to your warm-up and at least one targeted strength session to your weekly exercise plan. You could add foam roller or yoga as well.

Shoes. I ran my first race, a 10-miler in North Park, in K-Mart waffle-treaded trainers, knockoffs of Bill Bowerman and Nike's popular shoe invention of the early '70s. Since then, running shoes have evolved through countless innovations and trends designed to keep us on the road or trail longer, safer and more comfortably.

We've come a long way toward running shoe perfection, from shoes which guided our feet in a structured gait, through minimalist models that set our feet free to super-cushioned models that felt like pillows. Our current crop of running shoes includes technical advances not possible or even imagined back in my early days. More than shoes, we wear equipment designed to improve performance, comfort and durability.

If you're beginning a new running program or more advanced training plan or have experienced chronic pain or injuries in the past, consider starting the year with new shoes. Visit one or more specialty running locations for advice on appropriate models and a personal fitting. Take your old shoes along since they may carry valuable history.

Training. In the 1950s the Czech distance runner Emil Zatopek stunned even his fellow competitors with the high volume of interval training he could withstand and not only survive, but thrive under. In the late '60s, Arthur Lydiard developed the first periodization of training while Joe Henderson promoted “long, slow distance” training. Today's training has evolved from these and other approaches.

What these diverse methods have in common is consistency. As author and coach David Roche writes in The Happy Runner (2019), “Run lots, mostly easy, not too much, all while working on smooth speed with strides and hills.”

Roche advises running at an easy pace, introducing speed gradually and taking at least one day off from running per week to run longer, faster and injury free.

The key to successful running is consistency — and fun. Because if you're having fun, you'll want more. Resolve this coming year to have fun on the run.

Sunday, 10 a.m: Bushwhacker's Nightmare 5k/10k, South Park. Sponsored by Greater Pittsburgh Road Runners Club. 724-348-6012 or bmcglothlin@gmail.com.Jan. 22, 9 a.m.: North Park Half Marathon, Allison Park. Run 2 loops around North Park Lake.Jan. 29, 9 a.m.: Groundhog Day 5k, Allison Park. Starts at North Park Boathouse. Also virtual option. runsignup.com/Race/PA/AllisonPark/GroundhogDay5kPGHJan. 29, 10 a.m.: Freeze Your Gizzard 5k, Penfield. Dress festive and run through frosty Parker Dam State Park at YMCA Winterfest. runsignup.com/Race/PA/Penfield/reezeYourGizzard5K?aflt_token=HrZcYWJT57TH3GH4vWg7QL584fEmdOnK&r=YJan. 29, 10 a.m.: Groundhog Day 4 Mile, Punxsutawney. 814-938-6362 or doug.craft61@icloud.com. Online registration at runsignup.com/Race/PA/Punxsutawney/GroundhogJog4MileRunWalk?remMeAttempt=Feb. 5, 10 a.m.: Trout Island Tromp, Sharpsville. Run 4.6 miles on Trout Island Rail Trail. First race in MCTA Marathon Series. 724-301-6775 or races@mctrails.comwww.mctrails.org/race-registrations/mcta-marathon-mkwcwFeb. 12, 9 a.m.: Cupid's Chase 5k, Butler. Run at Lake Arthur Golf Club. 724-613-8133 or timothy.hawk@comop.org. Online registration at allittakes.comop.org/event/cupids-chase-5k-butler/e355976Feb. 12, 9:30 a.m.: Chili Bowl Classic 5k, Cleveland, OH. Flat and fast course for this 35th annual event. Post-race chili made by Cleveland firefighter and police officers. runsignup.com/Race/OH/Cleveland/ChiliBowlClassic5K?aflt_token=HrZcYWJT57TH3GH4vWg7QL584fEmdOnKFeb. 12, 10 a.m.: Community Options Cupid's Chase, Pittsburgh. Starts near Heinz Field on the Northshore Trail. Day of event registration starts at 8:30 A.M. allittakes.comop.org/event/cupids-chase-5k-pittsburgh/e356021Feb. 13, 10 a.m.: Valentine Prediction Race, Erie. Predict your pace on this 4 to 6 mile course at Presque Isle State Park. erierunners.club/event/valentine-prediction-race/Feb. 19, 4 p.m.: Big One Run Mile Race, New Castle. Fast point-to-point course finishing in Cascade Park with men's, women's and walkers divisions and post-race hot chocolate. runsignup.com/Race/PA/NewCastle/ERUN?remMeAttempt=Feb. 26, 7:30 a.m.: Olde Girdled Grit Trail Marathon and Half Marathon, Concord Township, OH. Run on trails, half marathon starts at 9 a.m. runsignup.com/Race/Info/OH/ConcordTownship/OldeGirdledGritFeb. 26, 10 a.m: The Spring Thaw, Allison Park. Choice of 10, 15 or 20 miles on consecutive loops of North Park Lake. runsignup.com/Race/PA/AllisonPark/TheSpringThawMarch 5, 9 a.m.: Spring Break Eight.5, Fredonia. Rolling course, second event in MCTA Marathon Series. 724-301-6775 or races@mctrails.net. Register online at www.mctrails.org/race-registrations/mcta-marathon-mkwcwMarch 5, 11 a.m.: Ellport Borough Community 5k, Ellport. Scenic 5k with awards, food and drinks in the Community Center. Cash prize of $150 for course records. runsignup.com/Race/PA/ELLWOODCITY/ELLPORTBOROWINTERWONDERLAND5K

Kiski Valley Turkey Trot 5k, Nov. 25: Jake Folaron, 1st Overall M, 17:30; Kierra Shreffler, 1st Overall W, 20:30; Aaron Plyler, 1st 16-19 M, 18:04; Michael Braun, 1st 11-15 M, 18:26; Noah Bowser, 1st 20-29 M, 19:52; Will Crytzer, 2nd 20-29 M, 21:26; Henry Good, 1st 10 & Under M, 23:44; Macey Edwards, 2nd 11-15 W, 24:54; Catherine Close, 1st 50-59 W, 25:42; Patrick Kerr, 1st 60-69 M, 26:34; Vince Donatelli, 1st 70+ M, 36:54; Ben Brestensky, 20:31; Luke Hassler; 20:46; Chad Hill, 22:11; Holden Stullsinih, 23:19; Dan Smith, 23:42; Jeremy Cameron, 24:56; Christina Nacey, 25:18; Chase Prioletti, 26:26; Nicole Prioletti, 26:32; Ross Hassler, 26:34; Brock Edwards, 27:55; Brooke Zukowski, 29:06; Lauren Arnold, 30:14; Monicalynn Susanin, 31:01; Vita Pucciarelli, 31:13; Beau Edwards, 31:13; Taylor Edwards, 31:18; Maggie Pucciarelli, 32:30; Dominic Cardamone, 34:56; Rose Cardamone, 35:51; Emily Donatelli, 36:48; Chuck Susanin, 37:04; Lulu Pucciarelli, 41:03; Dylan Arnold, 50:46; Amy Arnold, 50:48; Alexandria Evans, 52:50; Renee Krug, 53:01Gobble Wobble 5k, Nov. 25: Marcus Ryder, 1st Overall M, 16:48; Jessica Ramsey, 1st Overall W, 19:43; Julie O'Malley, 2nd Overall W, 21:04; Ethan Barrion, 1st 15-19 M, 17:25; John Schmalzried, 1st 30-39 M, 18:52; Tamagn Unverzagt, 1st 8-11 M, 21:10; Kady Alexander, 1st 15-19 W, 23:59; Terry Cooper, 1st 70+ M, 27:39; Naomi Miller, 2nd 8-11 W, 29:15; Gemma Shellenbarger, 3rd 8-11 W, 29:16; Scarlett Scarlett, 1st 7 & Under W, 36:25; Nicky Kolorac, 19:04; Kevin Reno, 19:40; Sean Fennessey, 19:51; Michael Kelly, 20:46; Kenneth Bickel, 21:33; Brody Bishop, 21:43; Alex McCann, 21:53; Bereket Unverzagt, 22:38; Josiah Unverzagt, 23:11; Tyler Forbes, 23:43; Josh Forbes, 23:46; Kendall Emmert, 23:59; Kelly Manning, 24:25; Jacob Unverdorben, 24:28; Adam Marshall, 24:56; Jay Williams, 25:42; Brandon Skeder, 25:43; Alaina Roush, 25:57; Robert Shellenberger, 26:05; Mellissa Mullin, 26:56; Eric Roeder, 26:58; Lauren McGonigle, 27:31; Casey Unverzagt, 27:58; Emily Unverzagt, 27:58; Tammy Powell, 28:08; Marie Bickel, 28:20; Samantha Frazier, 28:20; Carolyn Bocciere, 28:26; Sarah Boccieri, 28:26; Emily Frazier, 28:28; Hunter Klein, 28:56; Joseph Holliday, 29:09; Tedd Nesbit, 29:38; Matt Shaffer, 29:51; Manal Jordan, 29:59; Andy Forbes, 30:04; Leanna Boccieri, 30:19; Noelle Calvin, 30:21; Tina Donnarummo, 30:32; Timothy Aleong, 30:34; Jennifer Bickel, 30:57; Lola Holliday, 31:20; Ela Williams, 31:44; Easton Easton, 32:05; Korey Hehn, 32:16; Caroline Mcgonigle, 32:33; Bennett Bishop, 32:44; Nadia Porsch, 33:12; Anthony Sunseri, 33:20; Matthew Sragale, 33:21; Lori Cox, 33:22; Greyson Wagner, 33:33; Alfred Schnabel, 33:36; Joshua Daum, 33:49; Kristen Mcdonald, 33:51; Timothy Mcgonigle, 34:22; Emma Boccieri, 35:03; Alyssa Lukach, 35:24; Veronica Lukach, 35:24; Emma Juergens, 35:32; Glenn Hall, 35:54; Caitlin Greenwood, 35:56; Amanda Perrico, 36:13; Emilee Taylor, 36:14; Laura McElhinny, 36:30; Sophia Spragale, 36:55; Raymond Nitowski, 36:55; Hannah Spragale, 36:58; Elissa Oconnor, 37:30; John Evans, 39:30; Nicole Reefer, 40:19; John Forbes, 40:20; Melissa Vasconi, 40:23; Bart Gilmore, 41:05; Aaron O'Brien, 42:45; Jenny Day, 43:22; Madeleine Songer, 45:12; Breanna Griffin, 45:19; Reagan Simmons, 45:45; Alex Day, 46:03; Hadley Simmons, 46:49; Jeff Simmons, 46:58; Kendell Spragale, 49:26; Jessica Forbes, 49:40; Luana Delgros, 51:06; Evan Wallace, 52:10; Rylee Munyon, 52:34; Ron Lukach, 53:28; Lisa Lukach, 53:29, Nutii Readis, 55:41; Luna Perrico, 55:54; Margy Somora, 57:13; Gabby Sabo, 59:15; Marybelle Nesbit, 59:16; Josh Glenn, 59:20; Alaina Gregory, 1:00:51; Judy Anderson, 1:04:04; Matthew Brannemon, 1:07:46; Angela Branneman, 1:07:46; Blaze Knight, 1:16:52; Palmer Simmons, 1:16:54; Tessa Simmons, 1:16:55Send comments and suggestions: Patricia Neubert. Phone 724-352-4395. Email lotzak@consolidated.netPat Neubert is a running columnist for the Butler Eagle