Top 3-Day Training Tips…From Walkers Themselves!

Our 3-Day participants always give the best advice for first-time walkers. They have experienced every step of the journey and know all the best insider tips and tricks. This is especially true for training, because no two people train exactly the same. So, all advice is good advice! Because you might not know the tip that helps you the most until you hear it.

To get to the bottom of the truly best 3-Day training advice, we went straight to the source: our walkers! We tapped our social media community, and our coaches who have also walked, to find out just what we need to know to maximize our training as our 2018 3-Days draw closer.

They had some great ideas!

Belinda H. on Facebook

  1. Set new weekly goals for yourself to find a new path while increasing your mileage. I’ve increased 2 miles weekly by doing this.
  2. Create an ongoing photo journal of nature from your walks. This will help you to relax with nature instead of counting miles. My friends are always excited to see where my walk took me that day.
  3. Use an app like Map My Walk to share your progress with pictures from your walk.

Deborah K. on Twitter

I’m signing up for as many 5K’s scheduled in this area. And I plan on doing at least one 20-mile walk near home this summer.

Allie A. on Facebook

Do long training walks multiple days in a row! It’s Days 2 and 3 on the walk that are the hardest.

Coach Liz, Programs and Local Events Coach, Seattle and Dallas/Fort Worth

You don’t have to follow the training walk schedule exactly but DEFINTELY train. Get in at least two back to back longer walks each week.

Get fitted for a good pair of shoes, and make sure they’re a full size bigger than you usually wear. Your feet WILL swell, I promise. Invest in good socks, too!

Also, train in what you plan on wearing on the 3-Day. Skort, shorts, capris, whatever it is…train in that. And, figure out ahead of time if you prefer to use a two-bottle backpack or a bag with a built-in hydration system. Once you try them on, you’ll be able to feel which is your preference.

Melissa M. on Facebook

Hill train! Add an incline on the treadmill if training indoors or during bad weather when you can’t get out for a walk. Also train in what you may want to wear on the 3-Day, including underwear. The best way to find out what is comfortable and what works is to try it out during training.

Rachel C. on Facebook

If you are prone to blisters, learn how to wrap your feet! Train in the rain; the last two years (maybe 3?) we have had some rain. Get in the habit of stretching a lot. Find some walking buddy to walk with even if they can only join you for 1/2 of your walk. And, train with all the gear you plan to use.

Coach Gayla, Programs and Local Events Coach, Seattle and Dallas/Fort Worth

Don’t train alone. That’s B-O-R-I-N-G! Join a training walk from the Training Walk Calendar (The3Day.org/TrainingWalks). Don’t see any posted in your area? Drive to another one or become a training walk leader and lead your own walks.

Invite neighbors or create a walking group in your community. The time and miles fly when you have someone to talk to.

Brooke K. on Facebook

Definitely train! Walking 60 miles is much harder than it seems. Get some bigger back-to-back walks in during training because it mimics how you might feel in the morning on Days 2 and day 3! Try out some outfits including socks and shoes to make sure they will feel good during the event. Of course, train with friends to pass the time 🙂

What are your best 3-Day training tips? Tell us in the comments!

 

PLEASE NOTE: THE HEALTH, SAFETY AND TRAINING INFORMATION PROVIDED TO YOU IN CONNECTION WITH YOUR PARTICIPATION IN THE SUSAN G. KOMEN 3-DAY® IS NOT INTENDED TO REPLACE OR BE CONSTRUED AS MEDICAL ADVICE AND ANY SUCH INFORMATION IS NOT A SUBSTITUTE FOR SEEKING MEDICAL ADVICE OR TREATMENT FROM YOUR MEDICAL PROVIDER. BEFORE STARTING ANY EXERCISE PROGRAM OR FOLLOWING ANY RECOMMENDATIONS, ADVICE OR OTHER INSTRUCTIONS REGARDING TRAINING FOR THE KOMEN 3-DAY OR ANY ATHLETIC EVENT, YOU SHOULD FIRST CONSULT A PHYSICIAN AND HAVE A PHYSICAL EXAMINATION.

3-Day July Fundraising Calendar

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July marks the one month countdown to our first 3-Days of 2017! That means it is the final weeks of fundraising for many of our 3-Dayers, and we have fun ideas you won’t want to miss.

There are lots of fun events and training workshops happening in July, and with the Michigan, Twin Cities and Philadelphia 3-Days coming up in August, it’s the perfect time to kick your fundraising and training into high gear.

July Fundraising Calendar II

June is National Picnic Month and Anti-Boredom Month, among others, and there are plenty of fun ways to use those holidays to your advantage:

  • In honor of Anti-Boredom Month, change up your fundraising efforts with a new project, updated letter format, or a fun new event! We have tons of fundraising ideas on our Pinterest page and website so you’ll never run out of inspiration.
  • You can also stave off boredom by taking longer training walks, fueled by our Spotify playlists!
  • In addition to being National Picnic Month, it’s also National Blueberry, Hot Dog and Ice Cream Months! Talk about delicious! Use this inspiration to host a backyard picnic with offerings like a Hot Dog Bar or Ice Cream Sundae Bar with lots of creative and tasty toppings. Ask for donations from friends, family and neighbors to attend, and you’ll be surprised how quickly your fundraising grows.

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There are plenty of Walk & Talks, Get Trained Workshops and Training Kick-Offs happening this month. Some of these events are highlighted in the calendar above, but you can find the complete list on our website here. We will also be calling out more local events on our Facebook page, so keep an eye out.

In addition, make sure to follow the Facebook pages of your local coaches! They are great resources for fundraising ideas, training tips, and will also be promoting the events in their cities.

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Other key days this month include:

  • July 7: Chocolate Day: Celebrate Chocolate Day by reminding potential donors that it would be really “sweet” of them to help you in your fight against breast cancer with a donation to the 3-Day. You can also tell your donors to keep an eye out for dates to send you a Sweet Treat on the 3-Day! In the month of July, supporters will be able to send their 3-Dayers sweet treats to the Michigan 3-Day starting on July 10th. Twin Cities Sweet Treats can be sent starting on July 20th, and Philadelphia’s Sweet Treats can be sent starting on July 27th.
  • July 21: Junk Food Day: Head to a dollar store or bulk buy retailer and stock up on lots of fun junk food! Then offer to deliver “snack packs” to people who donate a certain amount to your cause! You will see your fundraising numbers rise, and your donors will receive a tasty meal in return.
  • July 26: All or Nothing Day: We are all in to support you on your 3-Day cause! Schedule longer training walk on All or Nothing Day, then have friends and family sponsor your steps. It’s a great way to combine training and fundraising!
  • July 31: International Day of Friendship: Fundraise with a friend on this holiday! It will make your efforts more fun, and twice as profitable! Go canning together, ask for donations in each of your neighborhoods, or just block out time to write and send donor letters together.

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Also, make sure to join our 3-Day Social Stars! This is an easy-to-join group that’s part of our social media community, where you can earn prizes for interacting with the 3-Day on social media. Talk, connect, and share with us!

What 3-Days are you walking in this year, and what are your fundraising and training goals for July?

3-Day Warm Weather Training Tips: Beat the Heat!

Summer is officially here at last, and the heat has been turned up across the country. That means you need to be even more careful on your training walks, especially as you work towards longer and longer training sessions. We want to keep all our 3-Dayers safe and sound through training, the 60 miles of your event, and beyond! With that in mind, here are some tips to use during your summer training walks.

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Dress appropriately

Swap your pants for shorts, switch your sweatshirt for a tee, and wear light-colored clothing.  Dark colors like black absorb the heat, which can make you feel even hotter. Also, choose lightweight, sweat-wicking clothing, and shy away from tighter styles. By keeping it loose and light, more air will be able to circulate over your skin, keeping you cool. Look for high-tech fabrics (not cotton) that pull sweat away from your body and help it evaporate more quickly.

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Stretch it out

Get your muscles warm before your body really heats up! Stretching before your walks will help to deter muscle cramps and tiredness, especially during long walks. Don’t forget to stretch after you walk as well! Take off your shoes and stretch in the grass with your team or walking buddy. It gives you a few more minutes to enjoy the weather, and helps you stay loose. When you’re walking on the 3-Day, we encourage you to stretch at every stop light. Don’t worry – our crew and handy signs will remind you!

Bring water

Drinking water during the summer is a careful balance. You want to be sure not to get dehydrated, and drink plenty of water, but you need to supplement your water with salty snacks or sports drinks in order to avoid a problem called hyponatremia, which stems from low blood sodium. So, stay away from sugary sodas, and stick to drinking water and sports drink during and after exercise and other physical activities.

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Snack often

Be sure to fuel your body with a good mix of protein, carbohydrate, salts, and fats. Trail mix is a great portable and heat-safe (as long as it doesn’t have chocolate chips!) option. Or, plan your walk with a mid-way stop for a snack or lunch.

 

Time your work out to avoid peak heat

This is especially important for longer walks where you will be out in the sun for extended periods of time. Schedule your walks for the early morning or after the sun begins setting to stave off sunburn as well as excess tiredness. Above all, avoid the height of the day (noon to 3 pm) when the sun is hottest.

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Protect your skin

SPF is a no brainer during the summer, but you can also protect yourself with hats and sunglasses, and shirts that have built-in SPF. Also, seek shade at intermittent times throughout your walks to give your skin a break from the sun.

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Work your way up to longer work outs

You have probably already been doing this with group, team or solo training walks. It becomes even more important in the heat though! If you have a long walk scheduled, make sure to schedule it for later in the week, then do shorter walks in the days leading up to it. On the big day, grab a buddy to keep you motivated for your long walk!

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Know your body

Above all, watch out for any weakness, light-headedness or dizziness. You should also keep an eye out for paling of the skin (especially after being out in the sun), headaches and any nausea. If anything feels off, cut your training short or skip your walk that day just to be safe. It’s great to work towards new goals, but you never want to overdo it. Be safe out there!

REMINDER: The health, safety and training information contained in this blog post, or otherwise provided to you in connection with your participation in the 3-Day, is not intended to replace or be construed as medical advice and any such information is not a substitute for seeking medical advice or treatment from your medical provider. Before starting any exercise, program or following any recommendations, advice or other instructions regarding training for the 3-Day or any athletic event, you should first consult a physician and have a physical examination.