Training for the Susan G. Komen 3-Day® might not be the first thing on your to-do list this summer, but if you’re gearing up to take on the challenge, the warmer months are a great time to build up your stamina and spirit. Walking up to 60 miles over three days is no small feat, and neither is training in the summer heat.
To help you walk strongly and safely, we’ve rounded up some smart, simple tips.
- Don’t underestimate the sun’s rays (especially on cloudy days). Apply broad-spectrum sunscreen (SPF 30 or higher) every time you train and reapply when needed. Don’t forget to cover your ears, lips and any exposed parts of your scalp (better yet, cover your head with a hat). Sunglasses can be helpful, too.
- Even if you don’t feel thirsty, drink LOTS of water and rotate in a sports drink for electrolytes while you train. Drink more fluids than usual and start hydrating the day before you plan to train.
- When you’re on a walk this summer, dress in moisture-wicking, breathable fabrics like bamboo fiber, spandex or nylon. These materials help regulate your body temperature and reduce chafing. If you can, wear light-colored clothing to help you stay cool.
- Walking during early morning or late evenings is cooler and gentler on your skin. Look for shady parks and tree-lined trails to walk instead of blacktops or sunny sidewalks. If you can’t find any shade, bring a UV umbrella on your walk.
- Listen to your body and its’ warning signs while training. If you start to feel dizzy or nauseous, or if you get a headache, stop walking and get to a cooler area to rest.
- When you’re out training, always remain alert and be aware of your surroundings. Try not to walk alone, but if you must, tell a family member or friend where you’ll be walking and make sure your cell phone is fully charged.
With the right mind-set and preparation, training in the summer can be manageable and fun! Stay focused and cool, and remember, every step you take during the 3-Day season brings us closer to a world without breast cancer.
Statements and opinions expressed are that of the individual and do not express the views or opinions of Susan G. Komen. This information is being provided for educational purposes only and is not to be construed as medical advice. Persons with breast cancer should consult their health care provider with specific questions or concerns about their treatment.