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

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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!

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“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

Day 1 of the Susan G. Komen 3day walk in Novi, Michigan on August 4, 2017.

“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

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“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

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“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!

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Note: All pit stops have designated opening and closing hours, timed to keep you moving along the route at a safe pace and to ensure that you complete your walking while it is still light out. If you reach a pit stop before it opens, you will be asked to stop and wait. If you reach a pit stop after it closes, you will be transported to the lunch stop (or camp, if you have already passed the lunch stop). A “caboose” will be following the last walker on the route. If you are falling behind schedule, you will be given the option to take a sweep van to the next pit stop if you cannot increase your pace. Read more about cabooses, sweeps and route hours on our blog.

Make the Most of Indoor Training

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As winter really picks up steam, and snow covers many parts of the country, it’s indoor training time for a lot of our 3-Dayers. After a few of you reached out on social media, asking for tips and inspiration to keep up with your training, even in colder temperatures. We are here to deliver! If you’re having trouble keeping up with your training goals indoors, we have some simple tricks to keep you on target.

Stay Motivated

We’ve talked to our coaches about their New Year’s Resolutions, but what are yours? We all know goal setting is important to organize your scheduled and keep up with your training plan, but they can also help you stay motivated! Give yourself weekly and monthly training goals, and pre-determine a reward for yourself.  If you need a little spa time, book a massage when you hit your goal of miles for the week. If you love shopping, buy yourself something nice when you get to the gym! Whatever it is, do something nice for yourself to help you stay motivated.

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Find What Gets You Going

Do you need to create a pump-up playlist? Let your favorite tunes motivate you. Do you like to get engrossed in a good story? Download a podcast. Have a TV show you want to binge watch? Bring your tablet or iPad to the gym and watch on the treadmill. Need a little time with your friends? Schedule a group work out with all your favorite people. Find what gets you moving and grooving, and use that to motivate your work outs.

Divide and Conquer

Tackle your mileage goal for the day in a few spurts. It will make the steps go quicker and let you conquer the other parts of your day with ease. Plus, if you’re walking long distances on a treadmill, it can get monotonous! So, instead of trying to walk 15 miles in a row, break it up throughout the day. Do an early morning gym visit and walk half of your goal, then head to the gym after work. You’ll get the same number of steps, but in a more manageable fashion.

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Spice It Up

We love our training walks, and getting to spend time with all of you as a 3-Day family. However, if the weather isn’t warm enough in your hometown, you might not be able to swing a long walk outside. How about walking laps around the local mall instead? Or, mix it up and get your cardio some other way! From spin class to group cardio and barre work outs, there are plenty of ways to get your heart pumping inside this season.

How do you get your steps in during the winter? What’s your favorite indoor work out? Tell us in the comments! It might just inspire your fellow walkers…

Tuesday Training Tip: How to Get Back on Track

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Welcome back everyone! We hope you all had a wonderful long weekend full of just as much relaxation as it was full of fun training walks in the sun.

However, if you took some time off from training this weekend, and are looking to get back on track, we have you covered! It’s important to take time off, especially if you’re on vacation, to give your body a break. However, with our first 3-Day of 2017 just over 60 days away, lots of walkers are kicking their training into high gear. Here are some ways to make it a little easier to hit the trail this week!

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Write it down

Keeping a journal, making your work out part of your daily to do list, or using fitness apps all help you stay accountable with your workout schedule. You can also add weekly or monthly goals to your day planner or online calendar for extra incentives. Making training a part of the things you have to do will help keep you from canceling that day’s walk, and you’ll get an extra feeling of accomplishment when you cross it off your list.

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Do it first

Working out in the morning can be tough thanks to that pesky snooze button on your alarm. However, knocking out your fitness routine in the AM will give you more free time after work, and again, make it less likely that you get busy and have to reschedule. It also gives you an extra boost of energy to start your day with a bit of an adrenaline rush! Then you’ll be all the readier to take on the day.

Make it social

We talk about besties, teams and support groups a lot on the 3-Day, and there’s a good reason for that! Every activity is better with someone at your side, so grab a pal for your work out this week. Try a new class together, go for a walk and catch up, or just keep each other accountable with check-ins throughout the week. If you can find a friend, family member or colleague you like training with, it will make it a welcome activity in your day!

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Reward yourself

Everyone loves presents! So, plan to give yourself some! Set goals for how often you want to train in a certain week or month, or give yourself a “miles walked” goal, too. Once you hit your goal, treat yourself to something special. Pick up a ticket to your favorite concert for the summer, give yourself a spa day, or load up on fun 3-Day merch to rock on the event.

Get jamming

Sometimes you need something extra to put that needed pep in your step, especially on a morning walk,. Create a morning or walking playlist, or follow the 3-Day on Spotify, to streamline the tunes you need to get your day going just right!

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Bring a pet pal

Aside from your besties, another friend that can help keep you moving is your furry pet pals! Take your pooch, or even your cat, on the trail with you. You’ll have an energetic partner who is more than happy to be spending time with you! For safety reasons, we can’t allow pets on official 3-Day training walks, but if you’re out on your own personal training walk, your dog could be a welcome companion.

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.