Ouch! – Some Common Muscle Aches on the 3-Day

I don’t think anyone would disagree that walking 60 miles in three days is tough. It is harder on some than others, but that amount of physical exertion is going to take its toll on just about everyone.

In my experience, here are a few of the problem areas, in terms of muscle soreness, that you’re likely to experience on the Susan G. Komen 3-Day®.

Glutes – While you’re out there kicking cancer’s booty, the strain of walking 60 miles may be kicking yours. You gluteal muscles are among the strongest and hardest working muscles in your body, and they work especially hard going up and down hills. The best stretches for your butt muscles involve squatting, so go ahead and strike your strongest “sumo” pose, or hold onto a friend while sitting back into an imaginary chair.

Shins – The muscles in your lower legs get quite a lot of action with all the walking you’ll be doing on the 3-Day, but you may have particular trouble with the muscles on the lower front part of your legs. Because of the way your feet flex, the shin muscles are generally harder to stretch than the calf muscles on the back of your leg, so it’s easy to neglect your shins when you stop to stretch. A good stretch for the shin muscles is to find a step or curb, point your toes down and gently push the tops of your toes against the curb. (*Note: if you are experiencing sharp pain along the shin bones in your legs, you may have shin splints, which are small, stressed-based tissue/bone injuries. Shin splints require more than just diligent stretching to manage and heal, so if you suspect you’re suffering from shin splints, talk to your doctor.)

Back – If you experience pain directly in the center of your back when you walk, down your spine, you should think about seeing a doctor or a chiropractor. However, even with tip-top vertebrae, you probably will still experience some muscle soreness in your back. Your legs may be getting most of the action, in terms of movement, but your back is working hard to keep the rest of you upright and balanced while you walk. The good thing is, you don’t have to stop walking to stretch your back muscles. You can twist side to side, reach your arms over your head, or squeeze your shoulder blades together while you’re moving to give those back muscles some relief.

Hip Flexors – This is the general term that collectively describes the group of muscles in your upper thigh and hip area, which allow you to bend at the hip. These muscles can become tight when exerted, and may feel especially sore when you begin moving again after sitting down for a time. The good news is, hip flexors are easy to stretch. There are many variations on hip flexor stretches, but in general, think about straightening the front of your thigh/hip area, pushing your hips forward and squeezing your butt muscles.

Bonus Body Part! – Long distance walking may lead to problems with your iliotibial band (also known as the IT band), which is the long band of fibrous tissue than runs down the outside of your thigh, connecting your hip to your knee; it’s not technically a muscle, but still can become tight and sore when exercised. Tightness in the IT band can lead to knee pain (among other things), so work some “supermodel” stretches (hands on waist, legs together, hip pushed out to one side) into your routine.

The best way for you to prepare for the physical demands of the Komen 3-Day is by training in the months leading up to your event. By gradually increasing your mileage week by week, you build up your body’s endurance. Training early and often also allows you to identify any potential problems before you get to the 3-Day®.

If you’re prone to blisters, have specific joint issues (like knee or hip trouble) or foot problems, like plantar fasciitis, you may need focused medical attention (always check with your doctor when issues like these arise), but if you’re just dealing with good ol’ sore muscles, you can keep the aching at bay by stretching consistently throughout the day.

*Obligatory Training Disclaimer: I’m not a doctor or a trainer, just a walker who’s been through the ringer many times, in terms of muscle soreness. The 3-Day advises all participants to consult with a physician before undertaking any new fitness routine, and if you experience pain or discomfort during training, seek medical attention.

3-Day Guest Post – A Mother’s Day Training Walk

Liz P. is a blogger on the lifestyle blog “Prior Fat Girl”. She is also a mom and a Susan G. Komen 3-Day® walker, and she joins us today for a guest post.

I’ve been training for the Susan G. Komen 3-Day® for a few months now, although training has been somewhat limited since I lead a busy life (but really, who doesn’t?). So last week, when we hit the 16-week mark I bumped my training walks up. I am still not perfectly following the plan but I am making an effort each day.

According to the 16-week suggested training schedule, Mother’s Day called for a 5-mile walk and to be honest, I was not in the mood. After all it was Mother’s Day, and I wanted to relax. I also felt guilty for spending time away from my family on such a family-focused day.

I had to work that morning and then we headed to my in-laws’ house for the rest of the day. But I planned ahead and I brought my walking gear along so I would be prepared to go for a walk. (My Mother’s Day gift was even a hydration belt for my training!) After lunch and a nap with my baby, I knew that it was time to head off for a walk. In fact, I had cut it a bit too close to do a full 5 miles, but I did not let that stop me from doing something.

Though rain was in the forecast it was a beautiful spring day in MN. There was a brisk wind that was both warm and cool at the same time. Flowers were blooming and lots of people were out enjoying the precious sunshine. Leaving my kids in their grandparents care, I headed out.

As I walked on Mother’s Day I thought about my Grandma – Ruth Ann Mercer. She died when I was a teenager after 8 years of breast cancer and then other types as it metastasized. My Grandma was an amazing woman. She went to college in her 50s because she’d always regretted not being able to go when she was young. She majored in philosophy!

She did not let anything stop her when she set her mind to something, which is part of the reason I believe she lived for 8 years with breast cancer. In the end it was her decision to stop treatment and I remember gathering with her for our last goodbyes. In many ways I was too young to really understand her choice at the time, and had no real insight to ask to hear her stories and knowledge. I wish I could know that now. I miss her.

With each step on Sunday, I thought about my Grandma. I thought about the chocolate chips she kept in the pots and pans drawer in her house, in case of an emergency chocolate fix. I thought about how she could sew anything out of anything. I thought about learning to play Gin Rummy with her.

And I thought about how I am not able to introduce her to my new daughter or how I cannot take a 4-generation picture of the strong women in my family because of breast cancer. But perhaps my daughter will see breast cancer eradicated in her lifetime, or perhaps I’ll see it myself. I walk because I want people to know their grandmas.

I didn’t quite manage the full 5 miles. I made it 3 miles before rain and the promise of Mother’s Day dinner at the in-laws beckoned. I didn’t manage every step, but I did get out there and I trained. Training is hard as a mother of two young children. Training is hard when holding a full-time job. Training is hard because it is hard. But it is not as hard as cancer.

So I walk on Mother’s Day to train for 60 miles. I walk for my Grandma. I walk for my daughter’s future.

3-Day Fundraising – Making a Difference, One Bottle at a Time

Jim Hillmann knows a thing or two about being a Susan G. Komen 3-Day® walker. He has completed 28 Komen 3-Day events since 2008, including all 14 events in 2011. This year again, Jim is one of a handful of walkers participating in all seven 3-Day® events – an incredible commitment! Participating in so many walks means completing an impressive amount of fundraising, so Jim employs dozens of different tactics and strategies to reach his fundraising goals.

He shared the story behind one of his fundraising strategies: recycling for cash.

“In 2012, at the suggestion of a fellow 3-Day friend, I began raising funds through recycling CRV plastic and glass bottles and aluminum cans. Although it began slowly with my first trip to the recycling center bringing in $45, the amounts gradually grew to $100, then $150 then $200 and more each trip to the recycle center.” Jim visits his local recycling center in San Jose, California about every 5-6 weeks. “In 2012, I raised $1050, then nearly $1500 in 2013 and I have already raised nearly $700 in 2014 so far, with the goal to break $2000 for the first time. Ultimately, I would like to raise enough to fully fund one 3-Day.”

Jim shared that the key to his success with raising 3-Day funds through recycling is not any different than what makes other fundraising methods successful: building a network of supporters. For his recycling efforts, he wasn’t content to just cash in whatever ended up in his own recycle bin. “What first began as two [collection] locations at work has now grown into four work locations, multiple people at church who save their recyclables, and a network of friends who do the same. The gym I work out at even allows me to have a recycling container that I collect twice a week.”

Raising money for his 3-Day events is the biggest benefit of his recycling efforts, but it’s not the only benefit. “The super part, besides the funds raised, is that I also have the opportunity to spread more breast cancer awareness. Many people have asked why I am doing this, and asked if their help really matters even though it is only a ‘small bag’ of recyclables. When this happens, the door has been opened to tell them about our wonderful 3-Day community and all that it does for those affected by breast cancer.”

Jim has an inspiring perspective on the whole thing. “With our walks, sixty miles is a long distance to travel and we accomplish it by taking one step at a time over the course of three days, not sixty miles in one long step. I relate our walks to the recyclable fundraising, letting people know that a single given bottle may not seem like much, but bottle-by-bottle, can-by-can, they really do add up both in quantity and dollars. Through their individual gatherings, when combined with others, a huge difference is being made in people’s lives.”

We applaud Jim for his creativity and dedication to fundraising for the 3-Day. To date, he and his wonderful network of “co-collectors” have raised over $3200 total since 2012. As Jim puts it, “Not only are the streets and landfills a bit cleaner, but lives have been changed!”

Tell us about ways that you have engaged your community, and what creative fundraising strategies you have you tried!