Ready or not, here it is — the new year.

This week, many of us will make promises to ourselves in the form of New Year’s resolutions. It’s exciting and challenging to view the blank slate of 2025 and to visualize the coming year’s improvements. But statistically, more than a quarter of those hopeful promises will be broken in the first week, and only 19% will lead to lasting change.

It sounds like the odds are against success, but a further study by researcher John Norcross, PhD., has identified three traits of those in the successful group — readiness to change, having the skills to change and having an attitude of self-efficacy or belief in one’s ability to change.

There’s a difference between a wish and a goal. It’s not enough to say, “I’d like to begin running,” or “I wish I could run a 5K with the family this year.”

A specific goal marks a decision to act and a readiness for change. The simplest changes are likely to become habits. How about, “I’d like to run on Monday, Wednesday and Friday,” or “I’m going to register for the Easter Egg Dash in April.”

The second part of readiness includes a plan that ensures success. There are lots of simple, flexible running plans from beginner to ultra-marathoner available online, in print or with a group. Choose one that leads to the goal but fits your lifestyle.

Your brain already has the skills for success if you give it time to develop a habit. As author Charles Duhigg explains, at first, activities are conscious decisions made by the prefrontal cortex, the brain’s center for higher thought processes. With time and repetition, the pre-frontal cortex goes on auto-pilot, leaving the repetitive activity to the basal ganglia, the part of the brain that plays a major part in emotion, memories and pattern recognition.

We now act without thinking at all, and the activity becomes a habit.

According to Duhigg, habit has three parts: the activity itself, a reward and a cue or trigger. If you choose these wisely, in two to eight months you’ll develop a habit to last a lifetime.

You’ve already chosen the activity with a goal and plan. Although most runners run for the reward of feeling good about themselves and for the intrinsic joy of the activity itself, if you’re just starting out, running is tough. It may take months to reach the fitness level where you experience the reward of “runner’s high.”

If you’re just beginning, the 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. Reliving the experience in your log will reward you double.

Trigger your running habit by being consistent. If possible, run at the same time each day or repeat a favorite route. Send yourself a notification or enlist a friend to keep you both on track.

Believe in yourself and your ability to effect change in your life, no matter how small. (Prayer helps, too.) But remember, believing in yourself doesn’t make success easier. It just makes it achievable.

Anticipate setbacks and adversity, but visualize yourself overcoming any obstacles. Don’t give up if real life in the form of injury or life’s commitments hold you back. Consider it a setback, not a failure. And keep moving toward your best year yet.

Upcoming Events

Saturday, 1 p.m.: Resolution 5K Run/Fun Walk, New Alexandria: Run around Keystone Lake. runsignup.com/Race/PA/NewAlexandria/ResolutionRunWPA

Saturday, 1 p.m.: Run 2 Read Half Marathon, Fairmont, W.Va. Run at Prickett’s Fort State Park. runsignup.com/Race/WV/Fairmont/RuntoReadHalfMarathon

Sunday, 10 a.m.: Set Your Year on Fire 5K Run, Walk, and Ruck, Ligonier. runsignup.com/Race/PA/Ligonier/SetYourYearOnFire5k2023

Jan. 11, 9 a.m.: North Park Half Marathon, Allison Park. Loops of North Park Lake starting at the Boathouse. runsignup.com/Race/PA/AllisonPark/NorthParkHalfMarathon

Jan. 12, 9 a.m.: Frigid 5 Miler, Allison Park. Challenging North Ridge loop course tarts at North Park Lodge. runsignup.com/Race/PA/AllisonPark/Frigid5Miler

Jan. 14, 10 a.m.: Bushwhacker’s Nightmare 5K or 10K, South Park. Sponsored by GPRRC. 724-348-6012 or bmcglothlin46@gmail.com

Jan. 18, 1 p.m.: Greenwood Furnace Snowfest 5 Miler, Huntingdon. Trail race starts at Rothrock State Forest’s Pavilion No. 7, part of Snowfest Festival. runsignup.com/Race/PA/Huntingdon/GreenwoodFurnaceSnowfest5Miler

Jan. 19, 10 a.m.: Just a Jog 5K, Columbiana, Oh. Starts at Columbiana High School. Winter scarves to overall and age group winners. runsignup.com/Race/OH/Columbiana/JustaJog

Feb. 1, 8 a.m.: Hot Springs Half Marathon, Hot Springs, Arkansas. Destination run organized by Wolf Creek Race Management. runsignup.com/Race/AR/HotSpringsNationalPark/HotSpringsHalfMarathon

Feb. 1, 9 a.m.: Groundhog Day 5K, Allison Park. Also 1 Mile Fun Run/Walk starting at North Park Boathouse. runsignup.com/Race/PA/AllisonPark/GroundhogDay5kPGH

Feb. 2, 10 a.m.: Groundhog Day 4 Mile, Punxsutawney. Starts at Barclay Square, runs from downtown to Gobbler’s Knob and back. runsignup.com/Race/PA/Punxsutawney/GroundhogJog4MileRunWalk

Feb. 8, 10 a.m.: You Complete Me 5K Run/Walk, Canfield, OH. Run at Canfield Fairgrounds with finisher medals to individuals or couples, awards for fastest couples. runsignup.com/Race/OH/Canfield/YouCompleteMe5K

Feb. 8, 10 a.m.: 17th Annual Cupid’s Chase 5K, Butler. Run at Lake Arthur Golf Club benefits Community Options, Inc. runsignup.com/Race/PA/Butler/CupidsChase5KButler

Feb. 8, 10 a.m.: Community Options Cupid’s Chase 5K, Pittsburgh. Run on River Trail on North Shore. runsignup.com/CupidsChase5KPittsburgh

Feb. 8, 10 a.m.: Cupid’s Chase 5K, Latrobe. Run through downtown. runsignup.com/CupidsChase5kLatrobe

Feb. 9, 9 a.m.: 4Ever Yours 4 Miler and 2 Person Relay, Allison Park. Valentine-themed race starting at North Park Boathouse. runsignup.com/Race/PA/AllisonPark/4EverYours4Miler

Feb. 9, 10 a.m.: Valentine Prediction Run, Erie. Predict your pace per mile on the 3-5 Mile course. Chocolate awards for most accurate predictions. runsignup.com/Register/?raceId=6039

Feb. 15, 9 a.m.: South Park Half Marathon, South Park. Two loops on paved park roads. runsignup.com/Race/PA/SouthParkTownship/SouthParkHalfMarathon

Race Results

Buffalo Creek Half Marathon, Oct. 19: Will Loevner, 1st Overall M, 1:03:53; Erika Suhy, 1st Overall W, 1:26:05; Ian Moore, 1st 20-24 M, 1:21:43; Terry Beacom, 3rd 45-49 M, 1:23:47; Matt Montellanico, 3rd 35-39 M, 1:25:19; Matt Bernardi, 1st 50-54 M, 1:26:26; Sarah McGowan, 1st 25-29 W, 1:27:46; Brian McGowan, 3rd 55-59 M, 1:31:58; Melissa Conjack, 3rd 35-39 W, 1:32:38; Michael Brown, 1st 70-74 M, 1:36:07; Kim Platt, 1st 45-49 W, 1:44:49; Dana Nicklas, 1st 50-54 W, 1:47:53; Julia Hixon, 3rd 19 & Under W, 1:53:36; James Gascoine, 2nd 65-59 M, 1:53:49; Valorie Andreassi, 3rd 60-64 W, 2:01:54; Debbie Deddo, 2nd 65-69 W, 2:07:34; Nancy Luttrell, 1st 70-74 W, 2:40:35; Patricia Neubert, 2nd 70-74 W, 2:44:34; Nick Walker, 1:26:05; Christopher Boltz, 1:29:00; Franco Gandin, 1:31:19; Todd Roberts, 1:32:39; Brad Patsy, 1:33:17; Doug Donatelli, 1:34:24; Daniele Cecchetti, 1:34:55; Jason Cecchetti, 1:34:57; Vincent Donatelli, 1:34:59; Donald Donatelli, 1:36:49; Anna Everett, 1:37:00; Nick Radio, 1:37:00; Peter Frank, 1:37:42; Travis Domhoff, 1:37:44; Ethan Hrach, 1:37:49; Nicholas Fritch, 1:38:01; Thomas Topiak, 1:38:36; Brittni Troyan, 1:40:04; John Armstrong, 1:40:07; Ray Huber, 1:40:58; Matthew Corbin, 1:41:31; Greg Huth, 1:42:32; Richard Stewart, 1:44:07; Caleb Rauscher, 1:45:14; Elizabeth Clark, 1:45:28; Thomas Karenbauer, 1:46:32; Briana Dugan, 1:46:33; Krista Geagan, 1:46:39; Logan Hauck, 1:47:24; Brian Ising, 1:47:35; Lacee Loos, 1:47:48; Jake Eckberg, 1:48:13; Matthew Shaefer, 1:48:19; Carrie Birckbichler-Wmith, 1:48:25; Dominic Cardamone, 1:48:31; Christina Moody, 1:48:54; Scott Bowes, 1:49:03; Timothy James, 1:49:32; Jason Kovach, 1:49:35; Emily Conner, 1:49:41; Kara Shuty, 1:49:51; Krystle Shoate, 1:50:26; Ashley Vallely, 1:51:03; Kayla Pozderac, 1:51:34; Nate Guio, 1:51:42; Alana Jensen, 1:51:54; Eric Pursh, 1:52:19; David Miller, 1:52:45; Erin Stonebraker, 1:53:03; Kate Yeager, 1:53:05; Chuck Sarver, 1:53:13; Douglas Hall, 1:53:14; David Boch, 1:53:20; Jacob Crafton, 1:53:27; Kevin Hixon, 1:53:36: Barbie Cessar, 1:53:47; Steve Vargo, 1:53:56; Taylor Edwards, 1:54:13; Stephen Hepler, 1:54:24; Ryan Connolly, 1:54:26; Terra Griffith, 1:54:49; Tracey Weaver, 1:55:24; Jinny Hertweck, 1:55:32; Steve Knoll, 1:56:00; Macey Edwards, 1:56:05; Natalie Liebold, 1:56:12; Jeff Bennett, 1:56:14; Megan Sauers, 1:56:30; Steve Jones, 1:56:30; Susan DiCello, 1:56:40; Janelle Grafton, 1:57:06; Brad Jones, 1:57:06; Jimmy Leichliter, 1:57:06; Jeffrey Parks, 1:57:07; Julie Codispot, 1:57:33; Abigail Zurcher, 1:57:33; LaVarr Stephens-Howling, 1:57:47; Myah Haid, 1:58:11; Matt Nocera, 1:58:11; David Teorsky, 1:58:32; William Johnson, 1:58:41; Denise Whitacre, 1:58:47; James Rechtenwald, 1:59:46; Lucas Bowser, 2:00:14; Renee Neigh, 2:01:55; Nicole Prioletti, 2:02:12; Kim McLaughlin, 2:02:35; Nellie Zuba, 2:02:36; Christina Santom, 2:03:15; Matt Riffle, 2:03:34; Dylan Snyder, 2:03:48; Gypsy Dreveniak, 2:04:38; Megan Penrod, 2:05:06; Wendy Wick, 2:05:24; Anna Toplak, 2:06:09; Jennifer Eckenrode, 2:06:34; Preston Pozderac, 2:07:06; Timothy Tannert, 2:07:41; Hannah Tannert, 2:07:42; Benjamin Uber, 2:07:51; Beatrix Stickney, 2:08:50; Megan Boland, 2:08:55; Tricia Shaeffer, 2:11:20; Amy Woodrow, 2:11:22; Nicholas Pflugh, 2:11:29; Mark Lutz, 2:13:29; Zach Leonard, 2:14:03; Ashley Trott, 2:14:48; Jennifer Rottman, 2:14:55; Tabitha Bowser, 2:15:30; Amber Trusik, 2:15:33; Heather Alter, 2:15:56; Angelo Woodrow, 2:16:54; Isabelle O’Hara, 2:17:12; Stephanie White, 2:17:54; Andrew Karns, 2:18:11; Catherine Hrach, 2:20:14; Bill Swanik, 2:20:14; Christy Gregori, 2:20:37; Peter Gregori, 2:20:38; Kaitlyn Kiehart, 2:20:39; Brendan McGregor, 2:21:09; Jackie Karenbauer, 2:21:12; Rose Cardamone, 2:21:52; Kayla Albert, 2:22:32; Rachel Rutkowski, 2:22:53; Ed Stoughton, 2:22:54; Cody Postupac, 2:23:04; Sarah Postupac, 2:23:05; Kelsie Kovach, 2:23:11; Madelynn Karns, 2:57:30; Alice Wiesner, 2:58:21; Nancy Angus, 3:20:32; Trish McCarthy, 3:20:32; Joseph L Samay, 3:34:19; Susan Bowser, 3:56:30; Amy Lutz, 3:56:31

Pat Neubert is a running columnist for the Butler Eagle. Send comments and suggestions: Patricia Neubert, phone 724-352-4395, email lotzak@consolidated.net