Elevate Your Training Regimen with These Sizzling Summer Tips!

Well, it’s official: summer is here! While we know that enjoying ice cream on a boardwalk, or taking in a beautiful sunset from the front porch are wonderful seasonal hallmarks, prepping for the 3-Day can be a year-round undertaking. Now that the frost has given way to sunshine, it’s probably time to trade in those thermal leggings for shorts, and winter hats for sunglasses. While the routine may be similar to the training from this past winter and spring, the distances are longer and, chances are, your resolve greater. Still, fighting through snow flurries and icy climates can be very different than taking on the sweltering heat or a muggy atmosphere. Not to worry! Read on to learn more about getting the most out of your training this summer.  

  1. Hydrate, hydrate, hydrate! Our bodies are made of approximately 60% water so, generally, making sure we’re providing our brains, muscles, etc. with enough H₂O is critical. This grows even more important once someone is engaging in strenuous physical activity, like gearing up for a 3-day, 60-mile endurance walk. And once you factor in an energy-draining sun? Well, let’s just say that water will be your best friend. (Here’s a tip: if you’re feeling thirsty, you’re already dehydrated!) Whether it’s before, during, or after you’ve been out on the road, do a self-check as needed to provide your body with those necessary fluids. 
  1. Dress your best. Now that you’ve thawed out a bit from the chill of the previous months and gotten through the spring rhythm, your wardrobe has probably already undergone at least one or two separate overhauls. Well, now it’s time for one more. It doesn’t matter if it’s bamboo fiber, spandex, nylon, etc., the goal is to provide your skin with performance-enhancing fabrics. That means dressing in cooling, breathable, and sweat-resistant/moisture-wicking clothing that will combat the scorching summer sun. You know yourself better than anyone, so trust the items that make you feel most comfortable and effective as you get your miles in.  

Don’t forget, summer training walks are a great time to purchase your new set of sneakers before you head to the 3-Day. You don’t want to come to the 3-Day with brand new sneakers, so now is the time to find the perfect pair and start wearing them in. Rack up a few miles to test them out, avoid blisters and get ready for 60 miles.  

Tip: Check out these blogs to help you pack your fanny pack for training walks and event weekend! Here and here 

  1. A win for skin. Though many of us might enjoy the training bonus benefit of tanning with each step, protecting yourself from the sun’s harmful rays is a must. Whether you opt for a chemical sunscreen over mineral sunscreen, a gel base over a spray, or SPF of your choosing, doing the proper research to become educated on your specific skincare needs is the smartest course of action. (That means using sunscreen even on cloudy days. Just because you can’t see the sun, that doesn’t mean the sun can’t see you!) Even better for your skin, check out our next tip. 
  1. Stride at sunset. Although it’s wise to plan your winter training calendar to soak up as much warmth as possible, the opposite is true during the summer. If you can, rethink your schedule to limit your exposure to the sun. Relegating yourself to the earlier mornings or late afternoons/evenings will not only help benefit your skin’s health, but also cause less stress to your internal thermometer by keeping you cooler. Checking the forecast on a regular basis will allow you to be aware of sunrise and sunset, thereby letting you know when things like the temperature or humidity will probably be at their peaks. Additionally, where you walk can make just as much of a difference as when you walk. Trading in blacktops and hot city sidewalks for tree-covered trails or waterfronts can also shield you from some of the harsher elements. 

The points above can be summarized with one word: grace. As the mileage expands and the air grows hotter, continuing to push yourself while also making sure that your well-being remains your top priority is essential. That means being extra mindful of factors like Code RED weather warnings, heat exhaustion, and dehydration. Sometimes practicing self-care requires stopping to grab some water, investing in quality athletic apparel, shielding your skin from the sun, or reworking your schedule to avoid walking outside during times that are less than ideal. Training is an opportunity to work both your physical and mental muscles, but in a safe way. Listen to your body and make sure you’re being smart and strategic as you continue prepping for 3-Day season.  

Have you got any tips of your own to share? Feel free to do so in the comments below. Happy walking! 

*Health, safety and training tips in this blog should not be considered medical advice. Consult with your physician for any medical needs you may have.*  

Summer Fundraising Ideas

Summer is right around the corner which means plenty of opportunities to get up, get outside and have some fun—all for a good cause! Here are some fundraising ideas to get you closer to your goal.  

  1. Put in Miles on the Longest Day of the Year 

Take advantage of the longest day of the year and pledge to walk your longest training walk on Tuesday, June 21st. Because it’s a weekday, you may have to break it up into a few walks that day. Share your mileage on social media and encourage people in your network to sponsor each mile. Take it a step farther and choose a theme for your miles! Miles 1-3, superhero-themed. Miles 4-6, 90s-themed, and so on! Bonus: Go live on social media during your walk to thank donors for all their support! 

  1. Host a Garage or Book Sale  

Time for a summer refresh? Clear out your clutter and put it up for sale. You can host a sale by yourself or with a group of friends with all proceeds going towards your 3-Day fundraising efforts. Make signage and put out a donation bowl so attendees know you are raising money for a great cause!  

  1. Get Sporty 

Play ball! Turn your hobby into a fundraising event. Whether you play baseball (host a Home Run Derby), basketball (host a 3-on-3 tournament), tennis or pickleball (try a round robin tourney), or enjoy indoor sports like bowling (highest score wins), there’s an option for everyone. There are plenty of online resources to help you create and structure your event. Once planned, post on community boards like the Nextdoor app to spread the word.  

Not interested in team sports? Host a charity fitness class at a gym or studio! Cycling, dancing, or HIIT, the options are endless and oh so fun.  

  1. Ready, Set, Bake! 

Do people beg you for your chocolate chip cookie recipe? Or maybe your signature brownies? Share the love and offer to bake a treat for every donation you receive above $100. Take it a step further and let donors choose between 2-3 options as a thank you for donating to your fundraising efforts.  

  1. Share Thanks on Social Media 

Choose a period of time where every donor at $50 or above gets a special shout-out on your social media channels! Share a post about how much you love them, a funny photo of you together or a favorite memory you have. You can get even more creative and offer to make up a song or dance, or do a drawing for your biggest donors. You don’t have to be good at any of those things—it’s even funnier if you’re not! It’s a fun way to make your donors feel special!  

  1. Use our Social Fundraising Toolkit 

Are you looking for more ways to fundraise on social media, or maybe need some help finding the right ways to ask for donations? We’ve got you covered with this new social fundraising toolkit! You can find awesome tips, images and fill-in-the-blank prompts to get you at and above your fundraising goal, all right here: The Susan G. Komen 3-Day Social Fundraising Toolkit (the3day.org) 

Don’t see something that could work for you? Use these ideas as a starting point to help brainstorm how you could incorporate fundraising into your summer plans. Remember, it doesn’t have to be overwhelming! Every dollar adds up. As always, reach out to your 3-Day coach at any time for more support or take to your city’s Facebook group to get advice from your fellow participants!  

Hot Take: Fundraising Friday Ideas for Summertime

Summer Fridays are full of sun, fun, and now…3-Day fundraising, too! As our 2019 3-Days get closer and closer, the weekends are perfect to make the most of your time and do some serious 3-Day fundraising. To get you started, we have simple ideas that are perfect for this summer season of fun and will also make a big difference in achieving your fundraising goals!

Facebook Live Your Training Walk

Now that you can connect your fundraising page to a Facebook Fundraiser and raise money through your profile, it’s time to make the most of this social media platform. Once you have set up your Facebook fundraising link on your profile, do a live training walk where you broadcast the start or finish of your walk. Stretch or show your planned route while you talk about why you’re walking and what the 3-Day means to you. Then direct people back to your page to donate!

Do a Summer Fundraising Challenge

Summer just started, so you have plenty of time to start a fundraising challenge. Give yourself a goal for the next week or month of summer, then promote the heck out of it! On social media, in your email signature, with signs in your front yard, at your cubicle at work, with a poster in your car window. No place is a bad place to promote the 3-Day and let people know how they can help you reach your summer fundraising goal.

You can also participate in our fundraising challenge, going on right now! From now to July 8, all dollars raised through the Susan G. Komen 3-Day® will directly fund the national Komen Treatment Assistance Program. Too many women and men don’t get the breast cancer treatment they need because of financial hardship. That’s where the Treatment Assistance Program comes in. It helps those facing financial challenges by providing limited financial assistance, education and support to eligible low-income, under-insured people undergoing treatment for breast cancer. We have already raised over $250,000 for the national Komen Treatment Assistance Program in just a few days of fundraising!

Charity Chores

This one is a no brainer all year long, but especially so in summer. There are so many outdoor chores to be taken advantage of during the warmer months, and all you have to do is volunteer your time. Put the word out in your neighborhood and community that you will do household and yard chores for free, but that you would love and encourage donations to your 3-Day goal instead.


Football Tournament

Football season is coming up in the Fall! But if you have friends and family who just can’t wait for pre-season to start, take advantage of their fandom! Arrange a weekend football game (or tournament!) and encourage players to donate to the 3-Day. Whoever is the winning team will have their names featured on one of your outfits on the 3-Day so you can keep that team spirit going!

Ice Cream Social or BBQ Contest

The summer is all about eating outside, and that means its barbecue and ice cream season. Let’s make the most of it! Ask a local restaurant or grocery store to donate supplies and host an outdoor party for all your friends and family. Ask for donations, and use this as a team building opportunity to recruit people to join you on the 3-Day.

Dance-Off in the Park

There is so much dancing on the 3-Day, and there should be more dancing in our everyday life! Have all your 3-Day teammates get together, bringing their friends and family to the park for a big pink dance party in the sunshine. Have people send you their favorite dancing tunes, which will make for one great training playlist. Then, encourage all your dancers to donate to your 3-Day cause.

What are your summer fundraising ideas? Tell us in the comments!