Usually my first column of the year is devoted to making a plan to become a better runner.

I suggest ways to safely add stress to the body, leading to greater overall fitness or improved performance. But at the beginning of a new year that seems an awful lot like an extension of 2020, the collectively worst year in memory, stress relief may be a more practical goal.

ClevelandClinic.org defines stress as “the body's reaction to any change that requires an adjustment or response.” The body reacts to stress with physical, mental and emotional responses. Stress is a normal part of life and can keep us positive, alert and ready for action — the “fight or flight” response.

Stress is also a normal part of running and training. Runners apply stress purposely in the form of longer or harder running to trigger a stress response that leads to greater speed, strength or endurance.

But too much stress for too long, in running or in life, can lead to distress, a negative reaction that causes wear and tear on the body and mind. Distress can manifest itself in physical symptoms such as headaches, upset stomach, elevated blood pressure, chest pain, sexual dysfunction and problems sleeping.

Emotional symptoms of distress include depression, panic attacks, anxiety and worry. And overstress is linked to heart disease, cancer, lung ailment, accidents and suicide.

The good news is that we can influence negative stress reaction. Some of the Cleveland Clinic recommendations like “keep a positive attitude” or “spend more time with those you love” may seem impractical or impossible in these days of pandemic and political unrest. But other suggestions may lead us out of distress and on to greater health and fitness once we get beyond these generally troubled times:

Eat healthy. A healthy diet boosts the immune system and lowers blood pressure. Drinking black tea lowers levels of the stress hormone cortisol while seeds and nuts lower cholesterol and reduce inflammation.When I'm stressed, I eat cookies, preferably chocolate chip, followed by a beer. It's weird, but it makes sense. Carbs and other comfort foods lead the brain to produce soothing serotonin. A better choice would be complex carbs like whole grains or an old-fashioned hot oatmeal with warm milk, especially at bedtime.

Get enough rest and sleep. A healthy adult should try for a consistent 7 to 8 hours of sleep nightly in a room that's cool, dark and quiet. That means leaving the screens (TV, tablet or phone) out of the bedroom. If you find yourself tossing and turning about worries or concerns, keep a pen and paper on the night-stand so you can deal with things in the morning.

Exercise but don't overdo it. Try to get at least 30 to 60 minutes of physical exercise daily, finishing your exercise at least two hours before bedtime for the best rest. Runners who consistently exercise year-round may be tempted to boost their mileage, but adding to an already full stress load is not productive and can lead to further distress and overtraining.Any aerobic exercise that raises your heartrate counts toward your goal of the 150 minutes of moderate intensity per week recommended by CDC. Load bearing exercises like walking and running give you the bonus of bone-strengthening.CDC also recommends muscle-strengthening exercises that work all major muscle groups on two or more days per week. This means lifting free weights or doing a circuit on a weight machine. It also includes repetitions of lifting your 25-pound baby or Costco-sized cat litter. Get creative!

Go outside. Our weather outside is sometimes frightening, but the trails are still inviting. Studies have shown that exposure to nature lowers blood pressure and stress hormones, heightens mood, self-esteem and creativity. And outdoor exercise seems easier and more enjoyable than working out indoors.

Follow the sun. According to National Institutes of Health, nearly 40 percent of Americans are deficient in vitamin D. Low levels of vitamin D leads to low bone calcium stores and increased risk of fractures. Lack of vitamin D is also implicated in growth of prostate and other cancers.Exposure to outdoors, sunlight in particular, increases the body's production of vitamin D. To maintain healthy levels, aim for 10 to 30 minutes of midday sun. People with darker skin need more, as do residents of sunlight-challenged regions like ours.

Saturday, Noon: Community and Rec Center New Year Winter Wellness Dash 1 Mile Run/ Walk, Upper St. Clair. Beanies to first 100, $45 entry fee. 412-221-1099 or http://www.twpusc.org/crc/crc-homeJan. 23, 10 a.m.: Resolution Run 5k, Hermitage. https://runsignup.com/Race/PA/Hermitage/ResolutionRun5KwctcJan. 28, 6:30 p.m.: Wolf Moon 15k, Allison Park. This event has been postponed.Jan. 30, 10 a.m.: Groundhog Jog 4 Mile Run/Walk, Punxsutawney. Run starts downtown, also virtual option. https://runsignup.com/Race/PA/Punxsutawney/hogJog4MileRunWalk?aflt_token=HrZcYWJT57TH3GH4vWg7QL584fEmdOnKJan. 31, 9 a.m.: Groundhog Day 5k, Painesville, OH. Also virtual option. runsignup.com/Race/OH/Painesville/OHGroundhogDay5KFeb. 6, 9:30 a.m.: Groundhog Day Prediction Race, Cranberry Township. No timing devices or watches allowed. Predict your finishing time for 4.44, 3.33, 2.22 mile distances or run all three. Starts at Victory Family Church. www.smileymiles.com/Event Calendar/February Events.htmlFeb. 6, 11 a.m.: Resolution Run 5k Run/Fun Walk/Ruck, Derry. Run around Keystone State Park Lake. runsignup.com/Race/PA/Derry/ResolutionRunWPAFeb. 13, 9 a.m.: 16th Annual Frigid 5 Miler, Allison Park. Starts at North Park Skating Rink, challenging course with fast downhill finish. runsignup.com/Race/Info/PA/AllisonPark/Frigid5Miler.Feb. 13, 9 a.m.: Cupid's Chase 5k, Butler. Run at Lake Arthur Golf Club. Walkers, wheelchairs and baby strollers welcome. 724-613-8133 or www.comop.org/cupidschase/Feb. 14, 10 a.m.: Valentine Prediction Race, Erie. Race distance is between 4 and 6 miles. Predict your pace per mile. Closest finishing times to predictions win awards. 814-774-3209 or https://erierunners.club/event/valentine-prediction-race/Feb. 27, 7:30 a.m.: Olde Girdled Grit Trail Run, Concord Township, OH. Choice of 50k, Marathon or Half Marathon on park trails. runsignup.com/Race/Info/OH/ConcordTownship/OldeGirdledGritFeb. 28: 45th Annual Spring Thaw 10 Mile, Allison Park. Run around North Park Lake. Also Virtual 5, 10, 15 and 20 mile runs. runsignup.com/Race/Info/PA/AllisonPark/TheSpringThawMarch 13, 9 a.m.: St. Patrick's Distance Festival 10k and 5k, Erie. Starts at Presque Isle State Park's Rotary Pavilion. erierunners.club/event/st-patricks-distance-festival/March 13, 10 a.m.: Shamrock Shuffle 5k Run and 1 Mile Family Fun Walk, Leechburg. Costumed encouraged, leashed dogs welcome. Also virtual option. runsignup.com/Race/PA/Leechburg/ShamShuffle?aflt_token=HrZcYWJT57TH3GH4vWg7QL584fEmdOnK&r=YMay 2, 7 a.m.: Pittsburgh Marathon, Half Marathon and Marathon Relay, Pittsburgh. Register now. www.thepittsburghmarathon.com

WALKer Run 5k, Nov. 28: Simeon Hunter, 1st Overall M, 17:55; Stephanie Schofield, 22:09; S. Mark Courtney, 1st 56-65 M, 21:31; Mitch Radella, 2nd 46-55 M, 22:59; Richard McClay, 2nd 66+ M, 28:13; Mark Perrine, 31:53;Clint Puller Memorial Toy Run 5k, Dec. 6: Brian Webb, 1st Overall M, 20:05; Tiffany Berry, 1st Overall W, 22:28; Lisa Weiss, 2nd Overall W, 23:18; Lynn Puller, 2nd Under 20 W, 24:13; S. Mark Courtney, 1st 60+ M, 25:35; Debbie Courtney, 2nd 50-59 W, 31:40; Caleb Rauscher, 43:58; Connor Rauscher, 43:59;30th Annual YMCA of Greater Pittsburgh Turkey Trot 1 Mile Family Fun Run (virtual): Anthony Lease, 1st Overall M, 6:50; Allison Lease, 1st Overall W, 8:45;30th Annual YMCA of Greater Pittsburgh Turkey Trot 5k Run (virtual): Nicholas Radomski, 11:05; Annabelle Radomski, 12:02; Lincoln Boslau, 12:10; Adrienne Ingram-Boslau, 12:10; Christopher Radomski, 13:28; Kelly Radomski, 13:28; Jonathan Radomski, 13:28; Sharon Dixon, 15:1030th Annual YMCA of Greater Pittsburgh Turkey Trot 5k Run (virtual): Emery Strotman, 1st Overall M, 18:25; Maureen Chermak, 1st Overall W, 19:16; Justin Engert, 24:24; Nicole Snyder, 25:59; Piper Treece-Angert, 26:18; James Batchelet, 27:50; Wendy Wick, 27:58; Joe Mulqueen, 28:00; Kelly Patalsky, 28:04; Michael Patalsky, 28:08; Jaime Knauff, 28:40; Josh Gretz, 26:29; Richard Honsaker, 30:03; Marnie Smith, 30:55; Richard Seagraves, 31:52; Terry Melis, 32:56; Brianne Frueh, 33:38; Steven Harrington, 33:53; Amber Tola, 34:27; Betty Wright, 37:18; Kelly Radomski, 37:23; Jim Dixon, 38:22; Amy Rossi, 40:00; Solomon Roy, 45:18; Nadine Roy, 54:38; Kate Rush, 58:31; Todd Pindroh, 1:01:0230th Annual YMCA of Greater Pittsburgh Turkey Trot 5 Mile Run (virtual): Vanessa Varacalli, 1st Overall W, 30:40; Matt Sikora, 1st Overall M, 33:53; Robert Pudlo, 37:28; Brittany Kopinski, 43:25; Josh Gretz, 43:30; Virginia Morlino, 45:57; Tara Fagan, 49:05; Wendy Wick, 51:36; Lakshmi Narasimhan Yeri Ranganathan, 1:17:5230th Annual YMCA of Greater Pittsburgh Turkey Trot Double Gobble (8.1 miles virtual): Stephanie Beisheim, 1st Overall W, 55:56; Anthony Schiarelli, 1st Overall M, 1:00:21; Josh Gretz, 1:09:59; Wendy Wick, 1:19:34Send comments and suggestions: Patricia Neubert. Phone 724-352-4395. Email lotzak@consolidated.net<i>Pat Neubert is a running columnist for the Butler Eagle</i>