The ABC’s of the Susan G. Komen 3-Day – Part 4

Welcome to Part 4 of the ABC’s of the Susan G. Komen 3-Day^®. This special alphabet is made up of 26 people, places or things you’ll encounter on the Komen 3-Day. Check out Part 1 (Letters A – D) here, Part 2 (Letters E – H) here, Part 3 (Letters I – L) here, and don’t forget to share your ideas for each letter here on the 3-Day blog or with us on Facebook. You can also help us spread the word about the 3-Day^® by pinning these images on Pinterest. The more people who learn about the 3-Day, the more we can make a difference in the fight to end breast cancer forever.

Got blisters? Dehydrated? Sore muscles? Our Medical Crew is here to help. The Medical Crew is made up of certified medical professionals who volunteer their time to make sure your 3-Day experience is healthy, happy and safe.

See also: Mac n’ Cheese, Matching Gifts

You’ll hear walkers, crew and spectators at cheering stations yelling out “Never Give Up” as you walk 60 miles on the 3-Day. It’s our version of Ra Ra Ra — and we mean it, in every possible way. Never give up on yourself. Never give up on the fight to end breast cancer.

The Emotional Journey of the 3-Day Fundraiser

The Susan G. Komen 3-Day® is an experience which elicits deep and profound emotional responses at every turn. For most Komen 3-Day walkers, the emotional journey begins as soon as they register and are faced with the challenge of raising $2300. Join us as we dissect the phases of feelings that the average 3-Day® fundraiser goes through.

Anxiety

How am I going to raise all that money? Will I have enough time? What if no one donates to me? The beginning of the fundraiser’s journey is often fraught with stomach-churning apprehension. It’s totally normal. Raising $2300 is a big challenge, and it deserves a respectful degree of trepidation.

Resolve

The good news is, for most fundraisers, the anxiety phase is quickly pushed aside by a firm resolve to get the job done. You realize that any fear you’re feeling about fundraising is nothing compared to the terrifying reality of a breast cancer diagnosis, and you are soon ready to move beyond the worry and get to work.

Excitement

Once you’ve dug in your heels and determined that failure is not an option, the fun starts. There are literally hundreds of ways that a 3-Day walker can raise money, and figuring out which strategies will work best is an exciting prospect. Should I organize a fundraising event? I wonder how much money I could raise just by recycling cans and bottles… Hey, my brother works for a company that does matching gifts! Even if your go-to tactic is as simple as sending an email to your friends and family, you will feel a special thrill in expressing your reasons for walking and your anticipation about the 60-mile journey. You will be eager to invite your friends and family to join you in the voyage.

Anticipation

So you’ve hit “Send” on your fundraising emails, and now…you wait. Waiting can be stressful, but remember that the fundraiser’s journey is a marathon, not a sprint. It can take time for those donations to roll in, so be patient. Give it a week or two, then send a follow-up.

Inspiration

And oh, when the donations come it, how sweet it is! There’s nothing quite like the delight of getting those notification emails letting you know that you’ve received a new donation. Your hard work is paying off, and with every new donation, your faith in humanity is confirmed. You’ll find yourself surprised and overwhelmed by the generosity that can come from sometimes the most unexpected places.

Gratitude

The appreciation that the fundraiser feels for his/her donors is as sincere an emotion as they come. With every step you take on your 60-mile adventure, you carry your donors with you.

Fundraising for the 3-Day is emotional, make no doubt about it. If you ever feel overwhelmed by any of these emotions, call the coaches at 800-996-3DAY. We’ve all been there, and we will always be there for you – to work through your worries, to overcome your obstacles, and to celebrate your victories.

What emotions have you experienced as a 3-Day fundraiser?

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.

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