Top Ways to Make the Most of Your Next 3-Day Training Walk

The weather is getting warmer. The days are getting longer. It’s training walk season! It’s an exciting time, but training walks are also an important part of your 3-Day experience. They ensure you’re as ready as possible for your 60-mile journey, giving you time to bond with teammates and keeping you moving during these gorgeous spring and summer months. Here are some simple tips to make the most of your next training walk.

Make sure you’re prepared: Our blog is chock full of posts on the best ways to plan your training walk, including this highly informative one from Coach Liz. She recommends using the 3-Day training app, Google Maps and more tools to make sure your walk goes smoothly.
Do your research: Going for a walk may not seem like a scientific endeavor, but with a little research, you can find ways to optimize your walk. Thanks to our ongoing “Healthy Living” blog series with Amgen and American Bone Health, we have learned about the intricacies of getting your feet and legs ready in the right From improving your stance to increasing your flexibility, little changes can make a big difference.

Check the weather: Is it going to rain? How hot is it going to be? Different weather conditions can drastically change how your walk is going to go. Check in advance!
Look at the calendar: There are tons of training walks already planned by your coaches and local training walk leaders, so take advantage of those! Join one of the walks that are already happening, to meet people and get tips for your next walk. Check both our training walk calendar at The3Day.org/TrainingWalks and our local gatherings calendar at The3Day.org/Calendar.
Get some good tunes going: Nothing fuels a walk like some fun music! And we have the perfect playlist for you. Our Music Monday playlist on Spotify is made from songs that you suggested to get you moving when you need inspiration.
Make it themed for extra fun: Who doesn’t love an excuse to dress up and be silly? We have some easy theme ideas to add some flair to your training.
Set up a schedule: This is super easy with the 3-Day Training App, but you can also use your own system. Scheduling training in advance will help you stay on track leading up to your 3-Day and makes it more difficult to skip a day.
Add teambuilding into your walk: Grow your team while you train! Ask every team member to bring someone who’s not yet signed up for the 3-Day to the training walk and use it as a chance to show people the 3-Day spirit. You can also incorporate a teambuilding activity at the start or end of the walk to really get people excited to walk to together…and maybe add some new members to your 3-Day family!

Post about it on social media: Don’t forget to share photos! Use #The3Day and #Commit3Days on all social media so we can see your smiling faces ? Also make sure to follow us on Facebook, Twitter and Instagram to get more training tips, alerts about training walks and more cool 3-Day info.
Always stay safe: You don’t have the awesome Safety Crew with you on your training walks, so it never hurts to add an extra safety reminder!

For tips about healthy living, click here for advice and support to keep you on track for the 3-Day and beyond. Thanks to the support of Amgen and in partnership with American Bone Health, the Healthy Living series was designed to prepare your mind, body and bones for the 3-Day.

Music Monday: Top 3-Day Training Songs

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Happy Monday!

While we know Monday isn’t everyone’s favorite day of the week, that doesn’t mean you can’t spread smiles and 3-Day fun throughout the day. The quickest way to do that is with some fun music!

So, if you need a little extra motivation today, we have just the playlist for you! It’s compiled from songs 3-Dayers have submitted on social media, put all in one place for your listening pleasure.

Let our playlist fuel your next training walk, kick off your next team meeting, or give you a mid-afternoon pick-me-up at the office!

If you want to create your own Monday playlist, you can draw more inspiration from these other blog posts:

Top 3-Day Training Songs, According to YOU!
Inspiring Quotes from our 3-Day Playlist
Upbeat Love Songs to Fuel Your Walk
A Cold Weather Walkin’ Playlist(for those chilly early mornings)

And be sure to share more of your favorite songs below in the comments! We want to know what gets you out and stepping

Healthy Living: Preparing Your Mind, Body and Bones for the 3-Day

Thanks to the support of Amgen and working in partnership with American Bone Health we are excited to provide you with a special series of emails, blogs and additional resources that will help prepare you for this life-changing event, as well as year-round health.

Why calcium is important and how you can incorporate it into your diet

Special Guest Contributor: Shirin Hooshmand PhD, RD

Whenever I speak with people about bone health, they always have the most questions about calcium.

Calcium is one of the most important and plentiful minerals in the body. When calcium combines with phosphate, it becomes the material that makes the bones and teeth strong. We also need calcium for transmitting nerve impulses, contracting muscles and clotting blood.

The body regulates the calcium that is circulating in the blood and tissues. Calcium is absorbed in the intestines and either reclaimed or excreted by the kidneys. If the blood level of calcium falls, glands in the body signal the bones to release calcium into the blood. Over time, if that calcium isn’t replenished, bone loss could occur. That is why it is important to get enough calcium, preferably through food.

Vitamin D and calcium work together. When calcium works its way through the stomach and into the intestines, vitamin D helps with absorption of calcium into the blood stream. Without sufficient vitamin D, you will absorb less calcium from your diet.

Child r en need the most calcium while their bones are growing. For women, after peak bone mass is obtained, the recommended daily allowance (RDA) for calcium goes down and then goes up again around the age of menopause, when women start to lose bone mass because of declines in estrogen levels. As we age, calcium metabolism is harder to maintain and the RDA stays the same.

Life stage group	Calcium RDA	Calcium rich servings	Vitamin D RDA
9–18 years old	1,300	4	600
19–50 years old	1,000	3	600
MEN: 51–70 years old	1,000	3	600
WOMEN: 51–70 years old	1,200	4	600
71+ years old	1,200	4	800

Sometimes it’s easier to think about calcium in terms of servings of food. Getting calcium from food is the best option since your body is better able to put it to use. The best sources of dietary calcium are foods that have 200 or more milligrams per serving. This includes dairy or calcium-fortified foods such as milk, cheese, fortified juices and cereals, and you will see on the labels that they contain anywhere from 200 to 400 milligrams per serving. Fruits, vegetables, nuts and seeds have smaller amounts of calcium, and the calcium in fruits and vegetables attaches to fiber and passes through the body.

Try to find three or four sources of high amounts of calcium that work for you each day. You can also think about how to have one source of a high amount of calcium at every meal.

HIGH CALCIUM FOODS (contain 200+ mg)	MODERATE CALCIUM FOODS (contain 50-200 mg)	LOW CALCIUM FOODS (contain <50 mg)
Dairy Foods	Almonds	Nuts and seeds
Sardines	Beans	Broccoli
Fortified cereals	Canned salmon	Cabbage
Fortified soy milk	Green vegetables	Fruits
Fortified tofu	Breads

What if I’m lactose intolerant?

People who are lactose intolerant are at risk of not getting enough calcium. There is no cure for lactose intolerance, but here are some things you can do to reduce symptoms.

Try to reduce the amount of lactose per serving rather than avoiding it. Some studies show people with lactose intolerance can eat at least 12?grams of lactose (equivalent to 1 cup of milk) with minor or no symptoms. When lactose is taken with other foods, some people can tolerate up to 18?grams.

Shop for lactose-free milk. Milk that has been treated with lactase is widely available and often well tolerated by people with lactose intolerance.

Think about hard cheeses. Hard cheeses, such as most cheddars, Parmigiano-Reggiano and Romano, do not have lactose since their lactose is changed into lactic acid as the cheese ages.

Try soy-based beverages that are fortified with calcium. Soy-based beverages are the only plant-based option listed on MyP l ate. Other plant- and nut-based beverages, such as rice and almond beverages, may not have the same nutritional value as soy. It’s important to read food labels carefully.

Most importantly, try to get a balanced diet with 5 servings of fruits and vegetables a day. With a balanced diet, you are sure to get all of the additional vitamins and minerals you need for strong bones.

About Dr. Hooshmand

Shirin Hooshmand, PhD, RD, is a member of the American Bone Health Medical and Scientific Advisory Board. Dr. Hooshmand is Associate Professor of Nutrition at the School of Exercise and Nutritional Sciences at San Diego State University. She received her PhD at Florida State University working in the area of nutrition, bone, and cartilage. Her current research interests include bone and calcium metabolism, osteoporosis and osteoarthritis, and functional foods. She has published 45 original articles in peer reviewed journals and presented more than 90 abstracts in national and international symposiums.