For some, running is as much a part of daily life as brushing your teeth.

But a survey of personal trainers shows that 85 percent of those who begin an exercise program for the new year will give it up by the end of February.

So what's the secret for building and maintaining a healthy exercise habit? You have to stop making a conscious decision to run, bike, swim, etc. and make exercise a habit, not a choice.

Charles Duhigg, business reporter for the New York Times and author of the bestselling Power of Habit, describes the brain's function in forming a habit. He explains that at first, activities are conscious decisions made by the prefrontal cortex, the brain's center for higher thought processes.

With time and repetition, the activity becomes a habit. The pre-frontal cortex goes on auto-pilot, leaving the activity to the basal ganglia, the center of the brain that plays a major part in development of emotion, memories and pattern recognition. We now act without thinking at all.

According to Duhigg, a habit has three parts: the activity itself, a reward and a cue or trigger. If you choose these wisely, in two to eight months, not the widely accepted 21 days, you'll develop a fitness habit to last a lifetime.

The activity. It's not enough to say, “I'd like to begin running,” or “I want to lose weight.” A specific goal is much easier to visualize and to quantify and small, simple changes are more likely to become habit forming. How about, “I'd like to run three days per week,” or “I'd like to lose weight by eliminating my nightly ice cream indulgence.”

Reward. Most habitual runners I know run for the reward of feeling good about themselves, for the intrinsic joy of the activity itself. But if you're just starting out, running is tough. It may take months to reach the fitness level where you experience that “runner's high.”

If you're just beginning, your reward may be in achieving your goal number of daily steps or in sharing your completed workout with family and friends on social media. Keep a running log or journal and be sure to log at least miles or minutes run, conditions, how you felt or anything unusual that happened on the road. Reliving the experience in your log will reward you double.

Trigger. Before you trigger a new habit, it helps to un-trigger the old one. It's kind of like erasing an old CD before writing it with new information.

Develop a new habit while on vacation where old triggers simply are not present. If that's not possible, try to identify the triggers most likely to get in the way of your new running habit.

If your goal is to run after work, but you find yourself picking up the remote and slumping to the couch as soon as you step in the door, don't step in the door. Trigger your new habit by changing into running clothes at work and stopping by the park on your way home.

Those are the basics of forming a good running habit. Behavioral experts also recommend making exercise a priority and exercising first thing in the morning, if possible. Run, even just a mile, when you think you're too tired. And commit to exercising with another person so you can lean on each other in times of weakness.

Long may they run: USATF 2014 Masters Rankings are out and once again, two local runners are the best. Margretta Lutz ranks first among women 85-89 years old while Lou Lodovico earned second place in the men's 90+ category.

Upcoming events

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

Feb. 1, noon: Winter Wing Challenge 5K and 1 Mile, Sharpsville. Post race all you can eat wings. 724-456-2373 or frstacrs@yahoo.com

Feb. 8, 10 am.: Valentine Prediction Race, Erie. Starts at Presque Isle Rotary Pavilion, awards based on closest to predicted time. 814-774-3209 or dan.a@erierunners.club

Feb. 8, 1 p.m.: Snowfest 3.5 Mile Trail Run, Mifflinburg. Trail run during 14th Annual Snowfest at RB Winter State Park. Fox.lori1188@yahoo.com

Feb. 14, 9 a.m.: Valentine's Day 5K, 10K, 15K Race, North Park. Starts at Boathouse. 724-272-8797 or samra.foundation@gmail.com

Feb. 14, 10 a.m.: Community Options Cupid's Chase, Pittsburgh. Starts on North Shore Trail near Heinz Field. 412-431-7079 or bridget.haney@comop.org

Feb. 14, 10 a.m.: PREP4PITT-1: Trout Island Tromp, Sharpsville. Run on rail trail. 724-301-6775 or info@mctrails.org

Feb. 14, 10 a.m.: Cold Hands Warm Heart 5K Run/ Walk, Health and Fitness Fair Cook-Off, Indiana. 724-464-3042 or chwhrace@gmail.com

Feb. 14, 10 a.m.: Jager's Dog Park 5K, Somerset. 814-445-6213 or dmapes40@yahoo.com

Feb. 14, 1 p.m.: Frozen 5K and 1 Mile Walk, Jamestown. Run from Pymatuning State Park's Main Beach. 724-932-3186, ext 1319 or muskie5k@yahoo.com

Feb. 21, 11 a.m.: Runnin' Outta Our Mine 5K, Wampum. Run through underground storage facility. www.wampumunderground.com

Feb. 28, 10 a.m.: The Spring Thaw, North Park. Run 10, 15 or 20 miles in consecutive loops of North Park Lake.

March 1, 8:30 a.m.: Mill Creek Distance Classic Half Marathon and 5K, Youngstown, OH. Run at Mill Creek Metro Park. 330-727-6070

March 7, 9 a.m.: Brave American 5K/ 10K/ 1 Mile Walk, Sewickley. 412-999-8827 or rveltre262@gmail.com

March 14, 9 a.m.: Irish Heritage 5K/ 10K, Tyrone. 518-669-4988 or kristenhawley@yahoo.com

Race results

Old Fashioned Christmas in Volant 5K, Dec. 20: Brent Leber, 1st Overall M, 16:55; Jeannette Boyd, 1st Overall W, 20:21; Ben English, 1st 30-34 M, 17:14; Noah Neigh, 1st 20-29 M, 18:09; Brian Buchan, 3rd 40-44 M, 20:03; Jeff Lynn, 1st 45-49 M, 20:25; John Armstrong, 2nd 45-49 M, 21:43; Norah Seibel, 1st 14 & Under W, 22:37; Mitch Radella, 3rd 45-49 M, 22:39; Karla Durnell, 1st 35-39 W, 23:08; David Suber, 3rd 55-59 M, 23:46; Holly Matsko, 2nd 35-39 W, 24:51; Jinny Hertweck, 3rd 40-44 W, 25:00; Robyn Stewart, 2nd 30-34 W, 25:48; Mike Bruno, 2nd 60-64 M, 26:48; Amanda Wilhelm, 3rd 35-39 W, 27:45; Cindy Suber, 3rd 55-59 W, 28:18; Elizabeth Dickey, 2nd 50-54 W, 30:44; Debra Kuminkoski, 3rd 50-54 W, 30:49; Dezso Csizmadia, 2nd 70+ M, 31:18; Tom Murray, 3rd 70+ M, 32:41; Ann Cheman, 1st 60-64 W, 33:14; John Patrus, 2nd 65-69 M, 33:25; Taylor Grucza, 3rd 14 & Under M, 33:45; Lois Adams, 2nd 65-69 W, 36:05; Walter Whitten, 30:02; Jill Bennett, 30:28; Thomas Bennett, 33:39; Ella Paule, 35:41; Garrett Paule, 35:41; David Paule, 35:43; Darcie Paule, 35:44; Kim Kenetz, 38:44; Thomas Mahler, 41:30; Michael Clarke, 41:37; Susan Clarke, 44:35; Jessica Clarke, 44:35

Old Fashioned Christmas in Volant Kids Race, Dec. 20: Matthew Cratty, 1st Overall M, 1:56; Jessica Durnell, 1st Overall W, 2:06

Silvester 5K, Dec. 31: Tyler Palenchak, 1st Overall M, 16:48; Dan Carlino, 2nd Overall M, 16:51; Ben English, 3rd Overall M, 17:00; Marianne Abdalah, 1st Overall W, 18:42; Tanner Quiggle, 1st 15-19 M, 17:28; Brett Foster, 2nd 15-19 M, 17:28; Jonathan Wherry, 2nd 20-24 M, 18:04; Wyatt Geibel, 2nd 11-14 M, 20:07; Jonathan Bost, 1st 30-34 M, 20:28; Matthew Ferraro, 3rd 11-14 M, 20:34; Katie Lutz, 2nd 15-19 W, 20:47; Karla Durnell, 1st 35-39 W, 22:07; Caitlin Snyder, 1st 25-29 W, 22:50; Lana Stockdill, 2nd 40-44 W, 23:21; Norah Seibel, 1st 11-14 W, 23:24; Joan Baxter, 1st 50-54 W, 23:50; Kristen Kelosky, 3rd 40-44 W, 24:34; Cloey Wallace, 3rd 15-19 W, 25:36; Corinne Gressang, 2nd 20-24 W, 25:39; Jennifer Mcnabb, 3rd 50-54 W, 25:42; Cindy Suber, 2nd 55-59 W, 27:25; Patricia Neubert, 1st 60-64 W, 27:29; Lorena Lopez, 1st 10 & Under W, 27:37; Jodie Gazda, 3rd 55-59 W, 27:37; Will Bruno, 2nd 10 & Under M, 28:42; Rebecca Gannon, 2nd 60-64 W, 29:31; Dan Geier, 2nd 65-69 M, 30:35; Lois Adams, 2nd 65-69 W, 33:58; John Patrus, 3rd 65-69 M, 34:08; Michael Baxa, 18:41; Noah Bowser, 18:41; Jeff Smith, 21:27; Mitch Radella, 21:38; Michael Wherry, 22:21; Alex Lauer, 23:03; William Osche, 23:21; David Suber, 23:27; Luis Fernandez, 23:37; Kurt Fowler, 23:39; Lori Mcclafferty, 23:44; Gary Hayden, 23:48; Roger Hyde, 23:55; Tony Chan, 24:07; Tom Minnock, 24:09; Robyn Stewart, 24:13; Jeff Wherry, 24:31; Caleb Bowser, 24:48; Laura Rau, 24:49; Jinny Hertweck, 24:56; G. Ronald Ripper, 25:21; Jeremy Peffer, 25:30; Mike Higgins, 25:31; Mark Pekich, 25:33; Caleb Rauscher, 25:36; Lori Fromlak, 25:37; Stewart Jarod, 25:42; Donald Wallace, 25:44; Mark Hess, 25:44; Connor Shank, 25:50; Marlene Wise, 25:52; Megan Wise, 25:54; Joy Gates, 25:56; Steven Gaghan, 26:25; Sara Mcgee, 26:26; Carrie Wise, 26:26; Kenny Mcgee, 26:26; Dennis Wise, 26:28; Tisha Frederick, 26:28; Edward Schleiden, 26:57; Heather Slater, 26:59; Cheryl Fox, 26:59; Margaret Hollobaugh, 27:01; James Gascoine, 27:02; Robert Wagner, 27:03; David King, 27:07; Amanda Wilhelm, 27:18; Robert Todd, 27:21; Michelle Pekich, 27:27; Joaquin Lopez, 27:43; Christa Bjalobok, 27:47; Stewart Erin, 27:48; Melissa Jungling, 27:51; Donna Statzer, 27:56; Mercedes Wallace, 28:11; Nick Brower, 28:11; Franklin Bame, 28:16; Bruce Lapen, 28:23; Anthony Fleming, 28:24; Ben Geier, 28:28; Jayson Covert, 28:28; Chris Patton, 28:35; Christine Patton, 28:38; Jacob Bruno, 28:42; Michael Gaither, 28:49; Ashley Thiebaud, 29:29; Alex Laslavic, 29:32; Caroline Foley, 29:33; Debra Kuminkoski, 29:35; Donald Crawford, 29:41; Greg Quiggle, 29:46; Ryder Quiggle, 29:46; Preston Hoobler, 29:57; Abbey Wise, 29:57; Tammie Ferraro, 30:01; Steven R. Martin, 30:02; Michelle Ellery, 30:05; Anthony Bruno, 30:06; Mary Morgan, 30:06; Michael Coyne, 30:09; Jeff Byko, 30:12; Kelsey Hillock, 30:19; Karen Gliebe, 30:19; Donna Latsko, 30:32; Sherree May, 30:35; Derek Shank, 30:43; Tim Gates, 30:47; Laura Augustine, 30:51; David Lockerman, 30:53; Nataleigh Kerr, 30:54; Rachel Kerr, 30:54; Lena Coyne, 31:00; Amy Hoffman, 31:00; William Foley, 31:08; Debbie Evans, 31:21; Jim Lynskey, 31:25; Leslie Bredl, 31:26; Mike Bredl, 31:26; Pete Ferraro, 31:32; Bobbi Flowers, 31:36; Duane Flowers, 31:36; Jamie Richards, 31:57; Dayna Martin, 32:06; Carol English, 32:07; Leah Patinski, 32:10; Tom Murray, 32:23; Kathy Hooker, 32:29; Rebecca Hollobaugh, 32:31; Dezso Csizmadia, 32:51; Terry Melis, 32:53; Suzanne Platt, 32:58; Scott Gilbert, 33:09; Chris Mcdermott, 34:00; Vickie Turner, 34:01; Robin Trinco, 34:01; Rochelle Graham, 34:15; Sarah Knapp, 34:47; Marcos Lopez, 35:07; Michelle Baxa, 35:07; Melissa Hilliard, 35:28; Debbie Patinski, 35:55; Michael Baxa, 36:17; Catherine Chis, 36:42; Tim Evans, 36:55; Dennis Arndt, 37:30; Rose Nye, 37:30; Heather Marburger, 37:32; Gary Burrell, 37:34; Sarah Wilson, 38:22; Tom Turner, 38:46; Alicia Wilson, 38:57; Judy Lyle, 40:01; Peggy Sibenac, 40:16; Karisa Fernandez, 40:26; Brenda Murray, 41:29; George King, 42:12; Jackie Hensler, 42:12; Thomas Mahler, 42:20; Michelle A Tucker, 45:20; Amy Nestor, 47:22; Cori Dunn, 47:47; Morgan Dunn, 47:48; Kathleen Geagan, 48:44; Brett Shank, 52:33; Denise Shank, 52:33; Anna Silverio, 54:53; Melissa Lopez, 58:56; Kristin Fernandez, 1:00:21; Shayna Fernandez, 1:00:21; Bridget Ray, 1:05:14

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