There’s an exciting 60, 40 or 20 mile walk ahead of you at the Susan G. Komen 3-Day®. No matter the distance you choose, training is an essential part of the journey. Our training walks and tips will get you ready to take on the challenge, regardless of your current fitness level.
Here are some tips to get you started:
Walking 60, 40 or even 20 miles is a physical commitment. We have created training schedules to help you prepare for a safe and comfortable event. The schedules serve as guidelines. If you can’t fit the entire walking schedule into each week, try to do as much as you can. It is important to increase your mileage incrementally leading up to the event.
Before you start, consult with your doctor to discuss concerns and medical conditions.
A lunchtime or evening walk can help fit training into your work week. You’ll probably find that the weekends will be when you train the most, but this will differ from person to person. Track your progress by how much your mileage increases each week, rather than the number of individual training walks.
Contact your coach for additional training advice and motivation, and post/scroll your event Facebook group for inspiration.
Look for official training walks being led in your area at the3day.org/trainingwalks. These are led by your fellow 3-Day participants who have volunteered to be training walk leaders and are an excellent way to train, meet fellow walkers and have some 3-Day fun!
Make sure you invest in good socks and shoes.
Don’t forget to wear all clothing before the event to see how everything works for you.
With 20, 40, or 60 miles of walking on the horizon, training is critical to ensuring a successful and joyful experience at the Susan G. Komen 3-Day®. To help you along the way, not only do we have suggested training schedules, but we have a training walk leader program where participants just like you guide other walkers. With plentiful resources and support from the Komen 3-Day team, training walk leaders are prepared to provide a consistent, supportive environment for walkers to train, meet, and learn from others in the 3-Day® community.
The best part? Each leader gets to make their walks unique! Demarie B. has been leading training walks for the past few years and describes her experience as fun and adventurous. A five-time 3-Day walker, she holds most of her training walks with lululemon in Huntington Beach, California where she is an ambassador, taking her attendees along a beautiful beach path then loop back to the store for donuts and raffles. She has also hosted in unique locations such as Catalina Island, Crystal Cove, and taken the Palm Springs Tram to walk in the snow. She strives to make each walk special, always hoping to leave attendees with a feeling that they can’t wait to come back, even if it was hard. With thorough resources provided by the 3-Day team, Demarie loves being able to educate walkers on proper gear and nutrition while taking them on new expeditions.
Since 2015, nineteen-time walker Marci H. has hosted training walks, recognizing that she couldn’t be the only one in her area in need of training. Marci typically leads her adventurous walks bright and early to catch the sunrise as they set out to conquer a few miles. From Truckee to Lake Tahoe, to San Francisco for a walk across the Golden Gate Bridge, Marci puts in effort to ensure that each route contains beautiful scenery and is an experience in and of itself. Her walks consist of all types of terrain including hills, sidewalks, dirt trails, and more! Besides the adventure and beauty she finds on these walks, her favorite part of being a training walk leader is getting to meet new people. In fact, this is how she found her team, Hands Up for Hooters! When training together, she and the attendees share their stories, discuss why they walk and fundraising, and often find themselves laughing, playing games, and taking pictures to commemorate the experience.
There are endless ways to make your training walks special no matter where you might be. Some training walk leaders live in an area where they are the only 3-Day walker and others live in an area that is highly populated with the Pink Bubble. Regardless of where you live or how many times you’ve walked, we are seeking leaders to guide training walks throughout the country! You don’t need to be an experienced athlete, an expert walker, or even a fast walker to lead training walks. In fact, you shouldn’t be too fast; consider this a journey and not a race. We need leaders at all paces and abilities because throughout the 3-Day season there are always walkers at various paces and different stages of training.
We will provide you with guidelines, planning tips, and more to make it as easy as possible to host a fun Pink Bubble experience before the event; plus, your 3-Day coaches are always standing by, ready to help! In return for all your efforts, you’ll have the chance to meet amazing new friends, share stories, exchange training tips and brainstorm fundraising ideas with other 3-Dayers. Ultimately, you’ll have helped someone complete a journey they may not have been able to do without you!
Interested in becoming a training walk leader? Contact your coach to let them know or update your profile on The3Day.org to check “I am interested in becoming a 2024 training walk leader.”
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.
Hydrate, hydrate, hydrate! Our bodies are made of approximately 60% water so, generally, making sure we’re providing our brains, muscles, etc. with enough H?O 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.
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.
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.
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.*
