When other runners tell me they will not run in the cold and the snow or at least don't want to, I tell them that they are missing great running.

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.

This is the time of year I plan my running, swimming and biking for the year ahead. Out of this planning comes a set of races I am targeting and a detailed daily training schedule (sometimes laid out for a half year at a time) to put me in the best position to succeed in my target races, as well as to yield the fitness, well-being and overall enjoyment I get from running and multi-sport.

To call me "serious" about running (or triathlon)? That sounds too much like how one approaches a job. Running and triathlon are not my job (except when I am paid to coach athletes - and that's about their running, swimming and biking, not mine.) Running and triathlon for me are, as I tell those whom I coach and help, fun.

Having raced maybe 320 times in marathons and shorter running road races, cross country races, duathlons, Ironman and shorter triathlons, and short track speedskating races including national championships, I know the "now what?" syndrome all too well.

I vowed that some day I would run as fast as Billy. After all, I had learned earlier as a small kid that rather than fighting, my better option was usually flight. I already had indications that I was a runner.

When injury strikes - or when you think it may strike - your mind plays tricks on you. Especially when an athlete is tapering (getting close to and ready for a big race), any twinge or ache can be magnified into a race-stopping event.

Approach-avoidance syndrome is an often unrecognized curse, especially for competitive, goal-oriented runners and triathletes. We want to set and reach a goal (for example, marathon or Ironman finish, or any distance, really), but its immensity and unknown characteristics scare us off.

Breakthroughs come in many, many forms. Here's a list (certainly incomplete!) of 150 ways in which masters runners and triathletes can break through limits, barriers and inexperience to reach new levels of fitness, racing success and mental focus.

What I believe is most important is worth repeating: We are capable of so much more than we ask of ourselves.

By varying your workouts, changing pace and distance, and periodizing your training, you too can get to a new level of fitness and, if you have a goal race ahead, to the starting line prepared for a great outcome.

Here in Annapolis, we have been burdened with hot, humid weather for most of the summer. Most runs have sweaty and slow, often more of a slog that a fleet-footed transit of the distance.

Several weeks ago I received a package in the mail. With the delight of a kid at Christmas, I tore the box open, and found a gift I had given myself: A Road ID bracelet.

Sunday after the 10 mile race I was hungry, thirsty, sore and tired. Yesterday I was achy, a little stiff and still sore, had a raw throat and continued to want to eat. Today there is less soreness but clearly I am still recovering.

So I finally am taking the next step.

In training we marathoners typically run our 20 milers slower than we will race; we are out there for the distance not the pace. The likelihood of cramping and crashing and even "tree stump legs" is reduced. To their detriment, I think, that's where most runners in marathon training leave it.

There is always someone crazier. No, not Donald Trump. I am talking about my fellow athletes.

Every long-term runner has to face a decline in speed, not necessarily straight-line with age, but however the growing slowness is meted out, mile times (and times at other distances) inevitably decline.

I often get the question. I suspect most dedicated runners do, too. "Isn't running bad for your knees?" Or your feet or your hips? Likewise, as a triathlete I hear, "Isn't biking bad for your knees" and "Isn't swimming bad for your shoulders?"

Are hills your foe or your friend? We runners and bikers like to crab about hills - too hard, wear us out, why not a flat course? But, really, hills make us better runners and bikers. They challenge us mentally and physically.