10 Ways to Update Your 3-Day Training as the Weather Cools

Last month was the official start of Fall, and now October is here! Where has the time gone? But we still have three more 3-Day walks ahead for the year, and we know that many of you are kicking your training into high gear for these final weeks. As the days get shorter and the weather gets cooler, your training plans need to change with the season. There are a few simple steps you can take to make your fall training safer and more productive.

Tip 1 — Plan ahead: Temperature isn’t the only thing you should be monitoring as fall and winter arrive. You should also look out for rain and/or fog in the forecast. Plan your route for places you know well, and that have areas to step off the route for a rest or to seek shelter if rain begins.

Tip 2 — Increase stretching: Stretch inside before you begin your walk, then do another quick stretch outside right before you start. Finally, don’t forget to stretch when you’re back home and the walk is done! You need to keep your muscles limber and as warm as much as possible.

Tip 3 — Stay in the sunshine while you can: Many parts of the country will have warmer weather for a bit longer, so take advantage while you can! Also, no matter where you live, check the weather for the day to make sure there isn’t rain or snow coming up, and to schedule your walk for when the sun is highest, and the weather is warmest.

Tip 4 — Layer up but keep your layers thin: Avoid bulk that will get annoying as you walk! Instead, dress in multiple layers that you can easily remove if you get warmer. Pack items like a hat or scarf in your pack in case the wind shifts or it gets cooler.

Tip 5 — Don’t forget your fingers and skin: They need to be kept warm, too! People often remember a warmer hat, but don’t forget your gloves. Pack lotion and lip balm for longer walks because your skin will need extra hydration and protection in cooler temps. And don’t forget sunscreen! Even when it’s cold, you still need to protect your skin from the sun’s rays.

Tip 6 — Space out your steps: Instead of aiming for much longer walks only once or twice a week, plan your schedule to include more frequent walks with less miles in each one. This will keep you from being outside for longer than necessary.

Tip 7 — Go with your gut: Don’t insist on walking for a set number of times or hours. If you feel too chilly, weather pops up, or you just need to turn back, listen to your body! If need be, you can even pop into the next shop or café you see and order a cab to take you back to your starting point. Don’t push yourself unnecessarily!

Tip 8 — Stay alert: Keeping eyes on the ground and on your surroundings will keep you safe! Many people walk with headphones in, and this is an extra important tip for all of you. From icy patches to big puddles, to cars or snowplows and more… there is a lot to keep an eye out for.

Tip 9 — Hydration is still key: You might not feel thirsty, but you still need to drink and pee! We always remind you of this on the 3-Day but on your training walks, please remember to hydrate even more than you think you do.

Tip 10 — Grab a buddy! Laughter might not technically warm your body, but having a walking partner will warm your heart 😊 They can also track your hydration, help you keep an eye out for traffic or looming rain clouds, and keep you motivated on your walk.

What are your training goals for Fall 2019? Tell us in the comments, and share your tips for making the most of those walks…

For tips about healthy living, click here for advice and support to keep you on track for the 3-Day and beyond. Thanks to the support of Amgen and in partnership with American Bone Health, the Healthy Living series was designed to prepare your mind, body and bones for the 3-Day.

3-Day Ways to Make the Most of a 3-Day Weekend

Labor Day weekend can seem like a bittersweet time because it means that summer is coming to a close. The weather is slowly changing, kids are going back to school…and the 3-Day is on the horizon! After two wonderful weekends in the Midwest in August, we are gearing up for our fall events and getting more excited by the day. With lots of preparing to do, you need to take advantage of every spare minute you have! Here are some simple ways to make the most of this upcoming long weekend, and any spare day you have before you get ready for your 60-mile weekend.

1-2-3 step your way through!

This one should be simple to check off your to do list: go for a walk! You have plenty of time to get team training in, take a solo walk or even grab your family to come with you. You can take a few shorter walks every day or go for a long walk on your extra weekend day. You can also check to see if there are any training walks already organized to join walkers in your area! These are a great way to make friends or grow your own team.

Connect with your teammates

We often share tips for building your 3-Day team, but don’t forget to take time to connect with your teammates once they agree to join you. You’ll have plenty of time to chat over your 60-mile journey or weekend of crewing, but before then, it helps to build a really strong team community. This is a deeply personal endeavor for many people, so organize a group breakfast or afternoon coffee meet-up and start a dialogue. Talk about your 3-Day journeys and remember what brought you all together in the first place. As fall weekends get busy, you’ll be able to look back on this time together and smile.

Fundraise on Facebook

Social media is a simple and low-maintenance approach to fundraising, and you can do it right from the comfort of your couch! Though you can use multiple avenues for fundraising (here are some more ideas!), you should definitely start on Facebook. Did you know that 3-Day participants who have a Facebook Fundraiser, on average, raise $500 more than participants without one? The power of this online fundraiser is a great reason to be active on Facebook!

With just a few clicks from your 3-Day Participant Center, you can set up your Facebook Fundraiser and start inviting all your family and friends today. Then, set up reminders as your 3-Day draws closer. Don’t let people forget!

Catch up on your research!

Since Labor Day weekend is often seen as the unofficial start of the fall season, we know that lots of 3-Dayers will be kicking their preparation into high gear starting in the next few days. To help prepare you for whatever your fall goals might be, we have some awesome blog posts to give you guidance:

We hope you all have an amazing few days planned, and we can’t wait to kick off our fall walks in New England next week!

3-Day Coaches’ Favorite Training Tunes and 3-Day Prep

It’s official. Our first 3-Day of 2019 is less than a month away! Can you believe it?! That means that some of you have less than 30 days to get your training up to speed and hit your fundraising goals. But don’t panic! We have your back, with all the best in training and fundraising advice from our 3-Day blog…and your coaches!

To start, we have a brand-new playlist on Spotify with all of your coaches’ favorite training tunes. These are the songs that get them moving when they need that little bit of extra motivation to train.



To make sure you’re training safely, read all the posts from our Healthy Living blog series with American Bone Health and Amgen. This series was designed to prepare your mind, body and bones for the 3-Day. Beyond that, you can find more tips about healthy living here, plus advice and support to keep you on track for the 3-Day and beyond.

Once you’ve got your training well in hand, we know fundraising will still be on your mind. In order to make the most of your fundraising efforts, check out the latest from our blog:

You should also reach out to your local coaches! Have you connected with them on Facebook yet? They all have their own pages and are amazing resources for all your 3-Day needs. They will also be posting about upcoming event deadlines like online check-in and more. You can see all their pages here:

Before you know it, it will be time for the 3-Day, so everyday counts! We can’t wait to welcome you back to our 3-Day family once again 😊