SATURDAY, DECEMBER 31, 2016

On the spectrum of runners, where are you? If you are not just a jogger, it's likely that you want to take your running to the next level in 2017.

Never fear, improvement is easy if you focus on the right areas. Here's what has helped me and many others up our running game - six areas with specific steps that are likely to help you improve greatly in 2017:

Goals. We achieve more when we are going after tangible goals. Set concrete goals - races, times, miles, number of days running, whatever stokes your fire. (Try out our tool to help you set your goals: 2017 Running Survey.) Announce your goals - we are more committed to achieve a goal when others know we are pursuing it. Follow a training schedule embodying your goals, such as scheduled long runs leading up to half or full marathon distance races or track workouts to make you faster.

Purpose. Have each workout serve a purpose. Don't run "junk miles." Work on specifics when you run, such as turnover, pace, form, hill running.

Consistency. We improve when we do something many times over and make it a habit. Running is a good habit. Making running like breathing - you can't do without it. Keep a log showing your planned workouts and workout results, planned races and race results, and PRs.

Change. Change forces us to adapt and grow. Change your pace during runs and for different runs. Run intervals on the road and track. Do tempo runs and tempo segments in longer runs. Run new routes, new distances and new races. Strength train in your off season.

Recovery. Take days off, planned and when you need them. Schedule recovery runs. Warm up and cool down. Stretch. Practice "active recovery" - slow running in between hard running. Think "hard-easy," "on-off." Cross train. Listen to your body. Rest and sleep.

Help. We do better when we get help from and are supported by others. Run with others. Seek knowledge and advice. Get a coach.

May 2017 be your best running year ever!