Elevate Your Training Regimen with These Sizzling Summer Tips!

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 H₂O 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.*

Revamp Your Training: Four Fun Ways to Keep Your 3-Day Preparation Lively and Fresh

Spring has finally sprung, and that can only mean one thing: 3-Day training walk season is in full swing! As the atmosphere shakes off its winter coat and the flowers come into full bloom, your training, while still demanding, is transitioning into a (hopefully) lush and verdant ritual. However, while the days march onward, and your go-to routes lose a bit of their luster, there’s a small chance that monotony is setting in. Well, stop right there! This post is dedicated to four small, but effective methods to reimagine your approach to training and have some fun along the journey.

Spielbergin’ It

Close your eyes and picture this scene: it’s a Monday and it’s time to get your first mile in. You tie your shoes, fill up your water bottle, grab your keys, and head out the door. Imagine yourself summiting those concrete mountains and traipsing through the quiet valleys. You cross through crowded city streets or speed through quiet country intersections. Your gaze is steady, footsteps even, and determination apparent. Now, imagine sharing this footage with those in your circle. An email blast to coworkers who’ve made contributions to your fundraising goal with the video attached. A Facebook post, with all of the potential likes and sharing opportunities, displayed for your pals, and maybe your pals’ pals, near and far on the internet. You shoot a quick text to your family group message, showcasing just where you are on your expedition. It’s one thing to tell previous and potential donors about your training, but it’s another to give them a front row seat. Whether you record over the course of one day, or make a montage across the entire month, harnessing video as a tool can be a powerful visualizer in allowing people to see a boots on the ground perspective. Every step is a story, so allowing people to read a few pages from your book could be a fantastic gesture.

The Buddy System

Walking solo can be an amazing solitary activity. However, there’s much to be gained in finding a buddy or two to train with. If you’re used to lacing up on your own, why not find a walking companion for a change of pace? Perhaps you’re part of a nearby team that could coordinate to meet and train together. Is there a pet you’ve been meaning to take a trot with? Or, as a means of incorporating a fundraising incentive, repurpose your preparation as a tool to engage with donors. (Something along the lines of, “For this week only, make a donation of $X or more for the chance to spend a mile on route with me!”) Whether you walk as a member of a pair, a trio, or a whole crew, take advantage of the community waiting to surround you.

3-Day Your Way

If you’re like many other walkers, odds are, prepping for the 3-Day has made you a bit more appreciative and aware of where you live. Maybe training has landed you in a park that you’d never visited before, or perhaps you’ve rediscovered an oceanfront view that you’d forgotten. Hiking trails, beautiful neighborhoods, whatever it may be, it’s likely that you, in your own way, have found approaches to make training in your hometown both challenging and engaging. So, if you were given the reins, how would you map out a 3-Day in your city? Do you walk through that one museum’s public art installation? Make treks that take you seaside, passing through the harbor? How about exploring your favorite district with all the cute bookstores and coffee shops? Whatever the route, plan to your heart’s content and get moving! Try to balance major highlights with spots that other natives from your neck of the woods might overlook. Keep in mind that although there may be some locals attending your walk, there will be plenty of people migrating from out of town, so try to see things from their perspective and proceed accordingly. (Make sure to dazzle them!) Need inspiration? Read our What Goes into Planning Those 60 Miles blog post!

Links to the Past

The 3-Day Blog has a number of great posts under our training tag. From thematic suggestions and season-specific tips, to music playlist recommendations and advice for new walkers, a whole host of invaluable topics are covered through this online resource. Take a deep dive and explore previous blog entries that might help offer some breaths of inspiration. The information could be brand new to you, or a perfectly timed reminder, but in either case, never forget that you have a diverse toolkit just waiting for you to utilize. Between the blog, your coach, and your fellow walkers, you are not alone! You can always reach out to gain insight on how others are adding some color to their weekly training walks as well.

As communal as the 3-Day is, it’s also an intensely personal undertaking. That said, there’s no “right” or “wrong” way to engage with the Pink Bubble ― and that includes how you train. If you’re a straight shooter who thrives on walking with nothing more than the wind on your face, and the sun at your back, then you do you! If you need something like a costume or consistently changing environments to add a bit of spice, then that’s okay too. Keep pushing yourself, stay focused, and find the motivators that best suit your needs. Whatever you settle on, we’ll be with you every step of the process.

The Soundtrack of Your 3-Day Training Walks

Over the past couple of years, we’ve brought you many different tips and tricks for your 3-Day training. Today, we’re jamming out to some of the great tunes our Pink Bubble listens to while training! Good luck and happy walking!

Maybe you’re tired of your walking playlist, need some refreshing tunes, or looking for your new favorite song. Here are some great updates to add to your music library — including some suggestions from your 3-Day coaches!

Jump into 2023 Training!

3-Day Crew Summer Tunes

Music Monday: Top 3-Day Training Songs

3-Day Coaches’ Favorite Training Tunes and 3-Day Prep

Need more inspiration as you head out to get those steps in? Our 3-Day blog has a ton of great training walk content! From themed walks to seasonal training tips, we’ve got all the information you need!

What do you listen to on your training walks? Do you have any training walk tips you’d like to share? Let us know in the comments so we can share them with the rest of the Pink Bubble!