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

3DAY_2017_PHL_MD_0849

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!

3DAY_2017_MI_MD_0649.jpg

“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

3DAY_2017_TC_MD_1103

“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

3DAY_2017_TC_MD_1076

“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!

3DAY_2017_SEA_MDER_0072

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.

Planning the Perfect 3-Day Training Walk

Photo 1

Summer is a great time to kick your training into high gear, and with our 2018 3-Day season just around the corner, your training walks are likely getting longer and longer. Whether you’re walking on your own, using our 3-Day training apps, or joining an official training walk leader to train, now is the time!

To help you make the most of your next training walk, we asked Coach Liz – an experienced  training walk leader – to give us her tips and tricks for planning the best training walk possible. Honed from years of experience, here’s how she gets it done…

When planning a route, I always have two web browser windows open: the Miler Meter pedometer to map our the miles and Google Maps to look for shade and places to stop and take a break.

I usually find a place to start on Google Maps that is open early and has sufficient parking, which you can see on Google. For example, Safeway at McQueen and Ray Road (Point A on the map below). Then I look for a grocery store, fast food restaurant, convenience store or coffee shop that is somewhere close for an end spot (Point B).

Photo 2

Then I start mapping on pedometer to plan about 3-4 miles through the city streets and housing areas to get from point A to point B. This route is an out and back (3 miles out and turn around and reverse back to start). I make sure the route has some shade and sidewalks. And, whenever I can I try not to have us facing the sun as the day or route gets later and longer. That’s a pro tip for you!

Photo 3

I put it all together with turn by turn directions that I hand out, so everyone knows the route. We don’t want anyone getting lost!

Photo 4

As the training walks get longer, I plan longer walks with stops every 3-4 miles. I will also plan some walks with loops so if someone needs to bow out or needs to stop they can.

We always make sure to take time to stretch before and at our “pit stops” on the training walks!

Photo 5

When we get to the longer walks, particularly on the 15+ miles back to back, we get our local crew or our families to come out and provide “mock pit stops.” It really helps the new first time walkers start to get a feel for the 3-Day, and it makes the walks so much more fun! Plus, it helps our families and communities get more involved in the 3-Day.

Photo 6

Also, on any walk that is more than 13 miles we also build in a lunch stop. I remind all our walkers to be sure to bring a change of socks and money for lunch.

Photo 7

And of course, we train on all terrains, to make sure the walkers are prepared for the whole route. In the photo below, we added some hill training by walking to the top of Hayden Butte (it is only a 0.7 mile walk but the elevation gain is 278 feet!)

Photo 8

We hope these tips help you and your fellow 3-Day participants plan some amazing training walks! See you all soon!

Top 3-Day Training Songs, According to YOU!

Let’s get moving and grooving, 3-Dayers! Music is a large part of our 3-Day experience, from the inspiring tunes you walk out to after the Opening Ceremony, to a playlist of upbeat classics welcoming you to camp every night to our all-event dance party at the end of the Closing Ceremony. We love a good tune!

Music can be a great training partner, too. That’s why we tapped our 3-Day community for their favorite songs to walk to. Let these recommendations fuel your next training walk, or just get you dancing today!

Jen L. from Facebook loves “Cupid’s Shuffle, The Wobble, and We are Family” when she needs to get moving.

@HeflinBelinda from Twitter recommends Carrie Underwood’s “The Champion” and Rascal Flatts “Yours If You Want It.”

Karen S. prefers “Geronimo,” “Honey I’m Good,” “I Gotta Feeling,” and “Fire and Flood.” She says, “I would dance (as much as I dance) to any of these. 😂”

Coach Liz trains to old time funky 70’s stuff or Motown!

Laura G. from Facebook likes happy tunes like “Walking on Sunshine” and “Wake Me Up Before You Go Go!”

Linda Z. fittingly says “I Would Walk 500 Miles” is one of her favorites, plus anything by Meghan Trainor!

Debbie S. says, “I don’t necessarily have favorite tunes, but I have an iPod with thousands of songs. Plus, singing and walking go hand in hand! I love 70’s music! But then again, I’m 61 years old so that makes sense! 😊”

Coach Jennifer loves anything from the 80’s like anything from The Go Gos, “Girls Just Wanna Have Fun” and “I Got You” by Split Enz

What are your favorite training songs? Tell us in the comments!

Also, be sure to follow along with the 3-Day on Spotify! We have playlists from our walks, plus walking playlists you’re sure to love.