Katie Ehlman loves to run. But when she moved to Portland, Ore., from Little Rock, Ark., three years ago, she was unsure of the best routes.

Did she tap her network for newfound friends and neighbors? Sure. But the best tips came from her employer, a small financial services firm with fewer than 25 employees that had mapped out routes around its office to help employees walk or run to earn points toward prizes or paid time off.

"You'd be surprised how motivated and competitive co-workers can get when it comes to adding days off during the summer months or winning a free latte. For me, it's been convenient and fun to run before work or at lunchtime." Ehlman said. "I don't know that our office is super-healthy, but unlike some of the places I've worked, people here are happy to come to work and work out together."

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