"Use the program as a guideline. Try to make time for three times a week, and make sure you have a day of rest between so you will recover. Establish a routine and stick to it."

- Grete Waitz,
9-time winner of the New York City Marathon

Rest & recovery are critical to successs
Return to Grete's Current Training Column

While this program is designed specifically for the Singapore JPMorgan Chase Corporate Challenge, it can be applied to any race in the Series.

Before you take that first step, a bit of planning is needed. Many will have to get fit by walking before you start jogging. If you are a beginner you may prefer to stay with walking for the entire nine weeks and that is fine. In the JPMorgan Chase Corporate Challenge walkers are welcome. When to start jogging depends on your level of fitness at the start.

Use the program as a guideline. Try to make time for three times a week, and make sure you have a day of rest between so you will recover. Establish a routine and stick to it.

Here are some additional tips:

1. Make sure you have proper running shoes. If you are unsure of what kind of shoes to wear, go to a running store where the attendants know something about running or walking. There are various types of shoes that are appropriate for all different body types, running styles and fitness levels.
   
2. Wear light and comfortable fitting clothes when you run or walk. Choose fabrics that are lightweight and have a mesh design that enhances breathability to keep you cool. Most appropriate for warm weather are CoolMax, Supplex, Climalite and Dri-FIT. All you need is a a pair of shorts and a shirt and perhaps a cap or visor.
   
3. Stay hydrated. The better hydrated you are, the better you will tolerate the heat and humidity. Fill up before you head out the door, at least 16 ounces an hour before and another eight ounces 10-15 minutes before you plan to run. Keeping tabs on your urine is an easy way to monitor your hydration. Water is the first choice of fluid for most people, but I recommend that you also consume some kind of sports drink when you are in training. You need to replace the sodium and electrolytes you lose while exercising.
   
4. There is no such thing as a miracle diet and there is no magic food that will make you run faster. A well balanced diet, including a wide variety of foods every day is essential. And small meals throughout the day are better than one or two large meals. Don't forget your breakfast.
   
5. Do some light strecthes to warm up before you start running or walking. Since your body is cold, don't use bouncy movements or stretch too quickly. Set aside at least 10 minutes after your training for stretching. It will reduce the risk of injury and muscle soreness. It also increases flexibility, which is especially important as we age and our muscles become less elastic.
   
6. To get ready for the JPMorgan Chase Corporate Challenge on April 28 I suggest that you work out 3-4 times a week. The training program I prescribe is for three days a week, but if you want to add another day that is fine. Just make sure you don't work out three or four days in a row.

Good luck! Grete Waitz