Expert Tips for 3-Day Newbies

We LOVE welcoming first-time walkers to the 3-Day! What don’t we love? Blisters on our newbies’ feet. Our veteran walkers swear by their tips to make the 3-Day experience amazing—whether that be with special socks, shoes, or gear, or with training tips to ensure they’re ready to tackle 60 miles. To make sure our first-time walkers feel supported, we asked the expert members of our Facebook groups for New England, San Diego, Dallas/Fort Worth, and Chicago to share their top tips for newbie walkers.

Tl;dr: Don’t skimp on socks and footwear, train in your chosen shoes, and get ready for three days unlike anything you’ve ever experienced.

Clothing and Gear
Learn which items our veterans say are indispensable on the 3-Day.

“Don’t forget socks!” —Carol B.
“Underwear. I forgot that ONCE.” —Alisen D.
“Cancer sucks T-shirts for my new teammates.” —Tina H. P.
“Bring shoes! Don’t ask how I know this???? Also flip flops for camp or hotel.” —Julie J.
“A heating pad for the end of the day! ?” —Elizabeth S.
“Water bottle, extra socks to change each day at lunch, rain poncho, and Vaseline^® or Body Glide^®.” —Gretchen E. B.
“Don’t forget your ID! I packed so light that I left my license at home last year and missed my flight to Boston. I won’t do that again. ?” —Belen C.
“Blister care items, water bottle (two for sure), an extra pair of tennis shoes, and comfy shoes for the end of the day.” —Malagni M. M.
“My pink YETI^® and my cinch sack with all my buttons I’ve collected over the last 12 years!” —Jeanne G. M.
“Blister care, favorite snack for bedtime, and something small to give to other walkers so that you engage with others.” —Elaine G. S.
“Hairbrush. It’s not on the 3-Day packing list. I forgot it the first year I walked and always remember it now!” —Debby M. R.
“I like my pink horse wrap, pink duct tape, and pink kineseo tape. It all works for me.” —Marilyn W. G.
“HikeGoo to prevent blisters, two pairs of socks for each day so I can change at lunch, and comfy recovery shoes for the end of the day.” —Kate P.
“Love my toe socks. I rarely get blisters wearing them and then only on my heels one time.” —Shirley B. E.
“Comfortable sports bra! Find one that fits well and doesn’t chafe.” —Janna F.
“Good shoes and socks!” —Jacki P.
“I wear socks with my Keens. No blisters!” —Roxanne L.-V.
“Besides the right shoes—bring sunscreen, and sunglasses.” —Terri L.
“Layers. A wicking shirt if it’s hot, cotton if it’s cold. All clothing should be non-chafing—test it out ahead of time.” —Terry B. B.
“A great sports bra!” —Sara M. G.
“Good and big shoes with NON-cotton socks.” —Nataly T. P.
“Toe socks.” —Elizabeth S.
“Sunglasses.” —Alisen D.
“For the ladies…a good sports bra.” —Julie L.
“Socks and good shoes!” —Donna T. W.
“Good shoes. Then socks.” —Lori L.
“Extra socks for midday and a bigger pair of shoes for day three. My feet are always swollen by day three.” —Wendy C.
“Toe socks and foot lube?” —Mary M.
“Compression shorts under my regular shorts (keeps my thighs from rubbing together, causing sparks and catching my underwear on fire).” —Sherry P.
“Good shoes and good socks WHICH YOU HAVE TRAINED IN. You need to test everything you wear.” —Kat C.
“Toe socks, and use HikeGoo before you put them on! Alisen D. has a great video of it ?” —Lisa B.
“Toe socks and good shoes.” —Patricia A.
“Compression socks.” —Julie L.
“Excellent shoes—two pairs.” —Pam B.
“Good socks, double-layer Wrightsocks™.” —Suzanne J.
“Make sure you have the right shoes. Right fit and support.” —Michelle S.
“A smile! Toe socks…no blisters.” Julie J.
“Socks are everything. High-end running socks.” —Nancy P.
“Don’t skimp on shoes and socks.” —Sally P.
“The names of everyone for whom you walk. Sunglasses! Your credentials printed a few times.” —Sandy K.

Training
The weeks and months before the 3-Day can set you up for an enjoyable, pain-free three days. Our veterans tell you how.

“Train. Do it… lol… and don’t skip. ? (I learned my lesson my first year)” —Valerie K.
“Have a training plan. It’s not a race. Soak in the event, enjoy each station, don’t walk alone, buddy up, hydrate, stretch, most importantly have fun. This is my 5th walk.” —Donna R. L.
“Train! Find what works for YOU: shoes, socks, sports bras, etc. What works for some may not work for you. Embrace every moment!” —Sara M. G.
“Make sure to train with your gear and break in your sneakers!” —Jennifer R.
“Stretch, hydrate and don’t beat yourself up if you don’t keep to the suggested training walk schedule. Keep on going, gradually increasing your miles each week.” —Beth W. N.
“Start slowly and work your way into higher mileage.” —Alisen D.
“Get some hills in, even if they are small, even if you hear there are no hills on the route. Hills will help you gain strength. Also wear pink or your team shirt. You never know who you’ll pass, and they may donate. —Julie J.
“Train.” —Susan K. T.
“Practice as you mean to go on. Set a pace that is consistent, potty every 3 miles, hydrate, smile, walk, walk, walk…and enjoy your journey!” —Teresa O. H.
“Find a buddy to train with and STRETCH!!” —Mary Jo A.

Day-Of
Here are a few final tips on how to have the best 3-Day ever.

“Start earlier than suggested and stick with it! Warm up, and STRETCH! Oh, and eat, drink and pee!” —Patti N. H.
“TAKE CARE OF YOUR FEET ??????????. Pink shoes are not always the best shoes. Use petroleum jelly on your feet at every pit stop or when you feel a hot spot. Change socks at lunch.” —Glenda F. Y.
“Dry socks, and use petroleum jelly or Body Glide for feet. it’s not a race, so take it in, plan and prep.” —Terri P. S.
“I’m super excited for the upcoming New England walk! I did my last one in San Diego, but it was a few years ago! Moleskin and good socks are key to a less painful day!” —Suellen P. T.
“Be in the moment—it’s not a race. The fun and memorable moments are in the thick of the pack of walkers!” —Elizabeth S.

Veteran walkers, what did we forget? Share in the comments!

Healthy Living: Preparing Your Mind, Body and Bones for the 3-Day

Thanks to the support of Amgen and working in partnership with American Bone Health we are excited to provide you with a special series of emails, blogs and additional resources that will help prepare you for this life-changing event, as well as year-round health.

Why calcium is important and how you can incorporate it into your diet

Special Guest Contributor: Shirin Hooshmand PhD, RD

Whenever I speak with people about bone health, they always have the most questions about calcium.

Calcium is one of the most important and plentiful minerals in the body. When calcium combines with phosphate, it becomes the material that makes the bones and teeth strong. We also need calcium for transmitting nerve impulses, contracting muscles and clotting blood.

The body regulates the calcium that is circulating in the blood and tissues. Calcium is absorbed in the intestines and either reclaimed or excreted by the kidneys. If the blood level of calcium falls, glands in the body signal the bones to release calcium into the blood. Over time, if that calcium isn’t replenished, bone loss could occur. That is why it is important to get enough calcium, preferably through food.

Vitamin D and calcium work together. When calcium works its way through the stomach and into the intestines, vitamin D helps with absorption of calcium into the blood stream. Without sufficient vitamin D, you will absorb less calcium from your diet.

Child r en need the most calcium while their bones are growing. For women, after peak bone mass is obtained, the recommended daily allowance (RDA) for calcium goes down and then goes up again around the age of menopause, when women start to lose bone mass because of declines in estrogen levels. As we age, calcium metabolism is harder to maintain and the RDA stays the same.

Life stage group	Calcium RDA	Calcium rich servings	Vitamin D RDA
9–18 years old	1,300	4	600
19–50 years old	1,000	3	600
MEN: 51–70 years old	1,000	3	600
WOMEN: 51–70 years old	1,200	4	600
71+ years old	1,200	4	800

Sometimes it’s easier to think about calcium in terms of servings of food. Getting calcium from food is the best option since your body is better able to put it to use. The best sources of dietary calcium are foods that have 200 or more milligrams per serving. This includes dairy or calcium-fortified foods such as milk, cheese, fortified juices and cereals, and you will see on the labels that they contain anywhere from 200 to 400 milligrams per serving. Fruits, vegetables, nuts and seeds have smaller amounts of calcium, and the calcium in fruits and vegetables attaches to fiber and passes through the body.

Try to find three or four sources of high amounts of calcium that work for you each day. You can also think about how to have one source of a high amount of calcium at every meal.

HIGH CALCIUM FOODS (contain 200+ mg)	MODERATE CALCIUM FOODS (contain 50-200 mg)	LOW CALCIUM FOODS (contain <50 mg)
Dairy Foods	Almonds	Nuts and seeds
Sardines	Beans	Broccoli
Fortified cereals	Canned salmon	Cabbage
Fortified soy milk	Green vegetables	Fruits
Fortified tofu	Breads

What if I’m lactose intolerant?

People who are lactose intolerant are at risk of not getting enough calcium. There is no cure for lactose intolerance, but here are some things you can do to reduce symptoms.

Try to reduce the amount of lactose per serving rather than avoiding it. Some studies show people with lactose intolerance can eat at least 12?grams of lactose (equivalent to 1 cup of milk) with minor or no symptoms. When lactose is taken with other foods, some people can tolerate up to 18?grams.

Shop for lactose-free milk. Milk that has been treated with lactase is widely available and often well tolerated by people with lactose intolerance.

Think about hard cheeses. Hard cheeses, such as most cheddars, Parmigiano-Reggiano and Romano, do not have lactose since their lactose is changed into lactic acid as the cheese ages.

Try soy-based beverages that are fortified with calcium. Soy-based beverages are the only plant-based option listed on MyP l ate. Other plant- and nut-based beverages, such as rice and almond beverages, may not have the same nutritional value as soy. It’s important to read food labels carefully.

Most importantly, try to get a balanced diet with 5 servings of fruits and vegetables a day. With a balanced diet, you are sure to get all of the additional vitamins and minerals you need for strong bones.

About Dr. Hooshmand

Shirin Hooshmand, PhD, RD, is a member of the American Bone Health Medical and Scientific Advisory Board. Dr. Hooshmand is Associate Professor of Nutrition at the School of Exercise and Nutritional Sciences at San Diego State University. She received her PhD at Florida State University working in the area of nutrition, bone, and cartilage. Her current research interests include bone and calcium metabolism, osteoporosis and osteoarthritis, and functional foods. She has published 45 original articles in peer reviewed journals and presented more than 90 abstracts in national and international symposiums.

Tips for 3-Day First Timers from 3-Day Past Participants

Whether it’s your first 3-Day or your thirtieth, there’s a bunch of small ways that you can greatly enhance experience on the 3-Day. We polled our Facebook community to find out their top tips before our Philadelphia 3-Day this weekend, and we think new 3-Dayers will find these especially helpful. Let’s hear what they have to say!

“Change socks at lunch every day! Enjoy the walk and meet new people while listening to their inspiring stories.” – Laura Miehls

“Walk at the same pace you train. If you are on the route all day – awesome! And if you are back to camp by 1:00, awesome! You do you!” – Melissa Polma Loder (*Note below*)

“Take the leap and meet three people every day. The stories will be humbling and some friendships life-long.” – Chris Lynn Reed

“Moleskin is your friend! And don’t be afraid to visit the Medical Tent. There are amazing people working there!” – Micki Mathiesen

“It’s not a race, it’s a walk… enjoy the time with your fellow walkers, everyone has a story. Remember, even if you are a solo walker, you are never alone in the pink bubble.” -Tiffany Thomas

“Have a blast! Journal. It will be fun to look back. Be ready for amazing memories to be made and your heart to grow!” -Tara Anne Hart

“Listen to your body and do what’s best for you. There is no right or wrong (well, within reason and as long as you are observing the three Rs); so don’t hesitate to make the event everything you’d like it to be.” -Anne Moss

“Your Route Safety crew loves to dance while we wait with you for traffic lights to change! Oh and we love hugs and high-fives too!

“But, listen to them as well. We know where the bad intersections are and are there to keep you safe. We step out into the streets before you do. Help us keep safe as well.

“And above all have a good time. Laugh, cry, hug, dance, reflect, remember.” – Kristian Kauker

“Talk to strangers and take candy from strangers. Do what your mother told you NOT to do!” -Joanne Gregory

“Don’t be in rush. Go slow and enjoy all the love and support.” – Pam Ater

NOW – if you’re a 3-Day veteran what would you add? 3-Day first timers; any questions for us? We can’t wait to see you in Dallas/Fort Worth or San Diego this year, or next year!