The New Year always brings with it a cultural tradition of new possibilities. We see it as a chance for renewal or resolve and often we make some half-hearted resolution and it evaporates after a week or two. The intention to change is driven from within, and we use the season of new beginnings as an opportunity to establish new goals.

The difference between good intentions and failed intentions comes down to the fact that self change is one of the most difficult things we can do. Change isn't likely to last unless resolutions are made with a fortified plan. We have to detail exactly how we are going to achieve things. We have to make our intentions manageable by detailing the specific steps that will carry us to our goal, whether it's to lose weight or run a 5K or a marathon.

First, we have to choose personal resolutions that have meaning for us. Then you have to focus on making the change manageable. You have to get specific about exactly what you are going to do, where you are going to do it, and at what time. As runners and walkers always point out, the biggest thing about starting is just to get outside or on the treadmill.

Making change manageable means that you have to structure your environment to facilitate your goal. So set up your environment to get you out the door to run or walk first thing in the morning or whatever time is best for your schedule. For example, lay out your running clothes and shoes beside your bed the night before. Why? Because they become your cue to go downstairs and get your keister out the door.

Additionally, build in a little leeway in your new resolve to get fit, because you should expect to fail at times. What you really have to guard against is what is formally known as the "what-the-hell" effect.

Say your goal is to run or walk three or four days a week, but you miss your scheduled day because of a snow storm. It's easy to just say "what the hell" it's just one day….but get out the next day and adjust.

If you don't get out, then you begin to discount the goal; you think something along the lines of "well, running or walking wasn't really that important to me and I'm not going to make it anyhow." So you abandon the goal. Instead, expect to "mess up" from time to time and get right back on track.

Resolutions and renewal are always part of a new year. Here's wishing you the best in meeting your goals in 2009! Finally...have a Run Happy and healthy New Year!