3-Day Summer Training Tips

Training for the Susan G. Komen 3-Day® might not be the first thing on your to-do list this summer, but if you’re gearing up to take on the challenge, the warmer months are a great time to build up your stamina and spirit. Walking up to 60 miles over three days is no small feat, and neither is training in the summer heat.

To help you walk strongly and safely, we’ve rounded up some smart, simple tips.

Don’t underestimate the sun’s rays (especially on cloudy days). Apply broad-spectrum sunscreen (SPF 30 or higher) every time you train and reapply when needed. Don’t forget to cover your ears, lips and any exposed parts of your scalp (better yet, cover your head with a hat). Sunglasses can be helpful, too.
Even if you don’t feel thirsty, drink LOTS of water and rotate in a sports drink for electrolytes while you train. Drink more fluids than usual and start hydrating the day before you plan to train.
When you’re on a walk this summer, dress in moisture-wicking, breathable fabrics like bamboo fiber, spandex or nylon. These materials help regulate your body temperature and reduce chafing. If you can, wear light-colored clothing to help you stay cool.
Walking during early morning or late evenings is cooler and gentler on your skin. Look for shady parks and tree-lined trails to walk instead of blacktops or sunny sidewalks. If you can’t find any shade, bring a UV umbrella on your walk.
Listen to your body and its’ warning signs while training. If you start to feel dizzy or nauseous, or if you get a headache, stop walking and get to a cooler area to rest.
When you’re out training, always remain alert and be aware of your surroundings. Try not to walk alone, but if you must, tell a family member or friend where you’ll be walking and make sure your cell phone is fully charged.

With the right mind-set and preparation, training in the summer can be manageable and fun! Stay focused and cool, and remember, every step you take during the 3-Day season brings us closer to a world without breast cancer.

Statements and opinions expressed are that of the individual and do not express the views or opinions of Susan G. Komen. This information is being provided for educational purposes only and is not to be construed as medical advice. Persons with breast cancer should consult their health care provider with specific questions or concerns about their treatment.

Growing Up in the Pink Bubble

Sierra B. at the Denver 3-Day

Sierra B.’s connection to the Susan G. Komen 3-Day® began long before she was old enough to walk the route. Inspired by her mother, Janice, who became a dedicated participant after supporting a great aunt and a close friend who had breast cancer, Sierra grew up watching the 3-Day impact lives.

“In the Pink Bubble, you meet people who change your life and your perspective on how valuable life is,” said Sierra, now 24.

In 2007, breast cancer struck close to home. Sierra’s grandmother was diagnosed with breast cancer and passed away in 2012 after being re-diagnosed. Sierra’s other grandmother died in 2022 from breast cancer. At the time of her first grandmother’s diagnosis, Sierra was only 11 and not old enough to walk the 3-Day, so she joined the Seattle 3-Day Youth Corps instead. The Youth Corps is a select group of young volunteers, aged 10 to 16, who support walkers during the event. She called it an “eye-opening” experience that led to lasting friendships.

“A lot of the other kids had lost grandmothers, aunts and even their moms who had either fought breast cancer or who died from it,” Sierra said. “Youth Corps showed me I wasn’t alone.”

When she turned 15, Sierra began walking the 3-Day with her mom and the Babes 4 Boobs Atlanta Gang. Since then, she’s walked in the Twin Cities, San Diego, Atlanta and Denver. The team has raised $253,961 for the 3-Day and has found success with different fundraisers. In the summer the team hosts a very successful golf tournament. In the fall they put together a corn hole tournament. They also organize a Super Bowl-themed fundraiser. One year, Sierra made and sold chocolate-covered strawberries for Valentine’s Day, raising over $800.

Now with even more close family members and friends getting diagnosed with breast cancer within the last two years, Sierra says her commitment to the 3-Day is stronger than ever. Sierra began recruiting friends in 2023; now two of her best friends walk with her in the 3-Day each year. Aside from the fundraising, Sierra said she values the challenge of the 3-Day and the sense of accomplishment.

“You cross that finish line after walking 60 miles and you think, ‘I really just did that.’” she said. “I could do anything.”

Visit the 3-Day today to register for the final Denver 3-Day!

From Walker to Medical Crew: Kirstin B.’s Inspiring 3-Day Journey

Kirstin B. began her journey with the medical crew in 2016 as an emergency medical technician at the Philadelphia 3-Day.

Kirstin B. first participated in the Susan G. Komen 3-Day® when she was just 15, walking in memory of her godmother who passed away from breast cancer when Kirstin was a child. Today, as a registered nurse, Kirstin plays a vital role on the 3-Day medical crew.

She began her journey with the medical crew in 2016 as an emergency medical technician at the Philadelphia 3-Day. After becoming a registered nurse, she volunteered at all 3-Day events starting in 2022, except for San Diego, where she still walks as a participant.

“When I started the 3-Day, I did it for my godmother, now I do it for everyone who is here walking,” Kirstin said. “I am so grateful to use my skills to help encourage and assist participants in achieving their walking goals.”

Kirstin and her parents at the Komen 3-Day.

The medical crew is an essential part of the 3-Day, offering support to walkers in need of medical assistance. These dedicated volunteers, who are licensed health care providers, staff the medical tents at each 3-Day location. They are available daily from 6 a.m. to 8 p.m., ready to treat everything from blisters and knee pain to dehydration and bee stings. The crew also provides medical support at the pit stops, along the route and at camp.

“We’ve seen some serious medical problems like stroke and choking,” Kirstin explained. “In those situations, we immediately call 911 and make sure the person gets to the hospital.”

While the days are long for 3-Day medical crew members, the reward is more than worth it for Kirstin.

“It’s so fulfilling to listen to someone’s story of why they walk while I patch up their blisters or help them with their medical issue,” she said. “It’s even more rewarding to see them out the next day, continuing their journey, and to encourage them throughout the event.”

One memorable moment for Kirstin took place at the 2022 Boston 3-Day, when she met a couple whose daughter, Ashley, died at the age of 36 from breast cancer.

“I was helping them with their blisters, and they told me about Ashley. She was a mother of four, and her youngest was only 18 months old when she passed away,” Kirstin recalled. “I felt privileged to help them fulfill their commitment to walk 60 miles in memory of their daughter.”

Kirstin had the honor of walking across the 3-Day finish line with Ashley’s parents. “Moments like that keep me coming back to the medical crew every year,” she added.

In 2023, Kirstin served as a medical crew captain in Chicago, and this year, she will do the same in Boston.

In 2025, Kirstin Brown will be the captain for the New England 3-Day.