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.

It’s Time to Train for the 3-Day

Burt Lipshie has been a longtime training walk leader for the Susan G. Komen 3-Day.

With this year’s Susan G. Komen 3-Day® season fast approaching, it’s important to start training now. No matter if you plan to walk 20, 40 or 60 miles, preparing your body and mind is key to a successful experience.

Why Training Matters

Think of training as the foundation of your 3-Day journey. It strengthens you physically and mentally and ensures you’re ready for the up to 60-mile challenge to end breast cancer. The 3-Day events take participants through Denver, Boston, Dallas/Fort Worth and San Diego; each with unique routes, terrain and weather. While each route is carefully designed to accommodate all fitness levels, training beforehand is critical.

Start Here

One of the best ways to train is by joining one of the 3-Day training walks. Led by volunteers who are experienced participants, the training walks are a great way to build your endurance, boost your motivation and meet fellow 3-Day walkers. Burt L., a longtime training walk leader from New York, urges everyone who is registered for the 3-Day to train as much as possible.

“People have said to me, ‘I don’t need to train for the 3-Day. I do marathons, I’m in great shape,’” Burt recalled. “My response to them is that the 3-Day is different. You get up and do it again, and then you get up the next day and do it again. Training is critical because you need the miles on your legs, and you need the miles on your feet.”

Burt and his training walk group strive to meet monthly, walk 10 to 20 miles together and always end their walks with pizza. “The people in this group each walk at different 3-Day events, but we train and prepare together, and it’s a great way to look forward to the 3-Day,” he said.

Training Tips

Training looks different for everyone, so find what works best for you. Here are a few important training tips:

A great place to start your training is by checking out the 3-Day training schedules.

Schedule back-to-back training walks (it’s Day 2 and 3 that are hardest on-event).

Your feet will swell, so invest in a good pair of shoes that are a full size bigger than your usual size.

Increase your walking mileage by setting new weekly goals.

Find a training buddy. It’s easy to type in your zip code on our Training Walk Calendar and find other participants in your area.

Don’t forget to train in the shoes you plan to wear at the 3-Day!

Visit the 3-Day to connect with the 3-Day community and learn more about training.

Please note: The health, safety and training information provided to you in connection with your participation in the Susan G. Komen 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 Komen 3-Day or any athletic event, you should first consult a physician and have physical examination.

Important Training Tips for First Time 3-Day Walkers

Walkers taking a break to stretch at the 2024 Denver 3-Day.

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!