"Whether you are a novice runner or a seasoned racer, you can use the Corporate Challenge to give you a spring and summer fitness goal. By establishing the race as a goal and training for it, you can improve your health and fitness, develop camaraderie with fellow employees and perhaps help your team beat a team from a rival corporation."

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

Some resolutions for your running
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I would very much like to help you get started on your training for a successful race in the JPMorgan Chase Corporate Challenge®. While time doesn’t allow me to be the personal coach for all of the 225,000 expected participants worldwide, regularly on this web site I’ll be glad to provide advice that can help you improve your fitness and time in the 3.5 mile race.

Whether you are a novice runner or a seasoned racer, you can use the Corporate Challenge to give you a spring and summer fitness goal. By establishing the race as a goal and training for it, you can improve your health and fitness, develop camaraderie with fellow employees and perhaps help your team beat a team from a rival corporation.

While January is the time to make New Year’s resolutions, you can start resolutions at any time of the year. Here you have a few that will make a difference for your running and general fitness.

1. Have at least one speed workout per week.
There’s an old running expression, ”If you want to run fast, you have to run fast.” Speed is a relative term. For every runner it means running faster than usual on a given day; usually once a week. This trains your system to cope with the stress of racing and improves your running form.

2. Stretch for at least 10 minutes after each run.
It reduces muscle soreness by improving circulation and flushing out metabolic wastes. Consistent stretching on a regular basis increases flexibility and lessens the risk of injury by increasing the range of motion.

3. Do strength training twice a week.
Most runners underestimate the value of strength training. I can assure you it will make a difference in your running and overall fitness. Focus your lifting or resistance training on the upper body, abdominal muscles, lower back, quads and hamstrings. Runners are usually stronger in the quads than in other muscles and that creates an imbalance that might lead to knee problems.

4. Improve your eating and drinking habits.
File this under ”Fuel for Fitness.” You all know that a good diet is an important part of your training. You have to make sure you have a well balanced diet. You need protein, carbohydrates and fat. Take a close look at your diet and make improvements. You may consider some supplements. Make sure you get enough fluids before, during and after working out. Water is always the fluid of choice. I recommend eight full glasses every day. Watch out for all that coffee.

5. Treat yourself to a new pair of running shoes.
Depending on your running style and the conditions under which you run, you should change shoes after about 500 miles. Make sure you get shoes that suit your needs. Be an educated consumer when it comes to the shoes, do research and ask questions because there is a good shoe out there for every runner.

6. Get proper running clothes.
You will exercise more efficiently and comfortably if you have the proper gear. It pays to invest in clothes made of advanced fabrics, the key term is moisture management. Wear those cotton t-shirts when you lift weights, but not on a training run.

If you stick to these resolutions, reward yourself. Indulge in a good sports massage at least twice a month.