Winter Training Tips

Training for a 3-Day can be tough, especially during these winter months. But have no fear, we’ve got the best tips for training in cold weather so you can successfully get miles under your belt in preparation for the 2023 3-Day series!  

  1. Wear a Small backpack 

Wearing a small backpack on your training walks won’t add much weight, and it can store useful items you may need, such as water, electrolytes, snacks and extra layers of clothing. 

  1. Pack Layers 

Resist the urge to grab your heaviest winter coat before you head out and layer up instead! Start your walk with as many layers on as you wish and then take advantage of that lightweight backpack mentioned above to shed them off as needed throughout your walk. 

  1. Walk Inside 

If the weather in your area is not ideal for walking outside, check out a local gym or mall! Treadmills are a fine substitute to still get those miles in when it’s raining or snowing outside. Also, malls have plenty of pathways to walk down, and some even have mile markers! 

  1. Plan in Advance 

The weather app on your phone or computer can be your best friend during these winter months. Planning ahead can help you stay on track with your training goals to find the best time to get outside before weather gets in the way. 

  1. Don’t Forget About Your Hands! 

Jackets, beanies and scarves may seem obvious, but gloves are a necessity for training in the cold to keep your fingers warm. Bonus points for gloves that work on your phone’s touch screen! 

  1. Hydrate 

Hydrating isn’t just for warm weather, it’s a necessity year-round. Staying hydrated helps your blood flow! Hydrating goes beyond fluids; lotion and lip balm can also help keep your skin hydrated, especially in colder temperatures. 

  1. Space Out Your Mileage 

Going on a training walk doesn’t mean you have to go a long distance. If the weather in your area is extremely cold, try going on more frequent training walks but with shorter distances. This way, you can still get your mileage in without having to be out in the cold for extended periods of time. 

  1. Stay Alert 

Watching out for traffic is always necessary, but staying aware of your surroundings can be extra helpful if you live in an area where you can get black ice and slippery sidewalks. 

  1. The Right Pair of Socks 

Whether they’re of the wool or compression variety, a quality pair of socks that will keep your feet warm and your blood flowing is a necessity for winter training walks. 

  1. A Great Playlist! 

Some music makes you want to dance, some music makes you want to go on a training walk and some music makes you want to do both! Having the right playlist filled with positive, up-beat and heart-warming songs can get you through the weather and on your way to being prepared for your 2023 3-Day. 

What are your best winter training tips? Let us know in the comments! 

*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.* 

Training for a 2022 3-Day

Over the past couple of years, we’ve brought you many different tips and tricks for your 3-Day training. In this blog, you’ll find links to previous blog posts that’ll help kickstart your training efforts for the 2022 Susan G. Komen 3-Day ® Series! This Saturday’s Virtual Training Walk is the perfect opportunity for you to get out there! Good luck and happy walking!

Wherever you may be training this winter, it’s bound to be cold at some point. Here are our blog posts that will give you motivation and tips to get walking!

Cold Weather Training Ideas – The 3-Day Blog (

10 Ways to Update Your 3-Day Training as the Weather Cools – The 3-Day Blog (

Winter Training Tips from Training Walk Leaders – The 3-Day Blog (

Are you looking for a way to make your training walks more fun and engaging? Here are some ideas that can help get you and your teammates excited to put some miles in!

Themed 3-Day Training Walk Ideas – The 3-Day Blog (

Top Ways to Make the Most of Your Next 3-Day Training Walk – The 3-Day Blog (

Take a Walk in the Park, 3-Day Style – The 3-Day Blog (

Maybe you’re tired of your walking playlist and need some refreshed tunes. Here are some great updates to make to your music library — including some suggestions from your 3-Day coaches!

Upbeat Love Songs to Fuel Your Winter Walking – The 3-Day Blog (

Music Monday: Top 3-Day Training Songs – The 3-Day Blog (

3-Day Coaches’ Favorite Training Tunes and 3-Day Prep – The 3-Day Blog (

And when winter starts to wane, check out some ways to incorporate fundraising while you train!

5 Easy Ways to Get Outside this Spring – The 3-Day Blog (

We all know walking is good for you, but if you need an inspirational story to get you out-and-about, check out Mark S.’s story on how training for the 3-Day changed his health:

Why I Walk: How Mark S.’s 3-Day Training Supported His Health Journey – The 3-Day Blog (

Last but not least, we’ve featured 3-Day walkers and their training walk journeys over on our Susan G. Komen 3-Day ® Instagram page! Check out their features on this blog: Training Walk Tours on Instagram Stories – The 3-Day Blog ( and head over to @komen3day on Instagram to watch them train on our highlight reels.

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!

Expert Tips for 3-Day Newbies

We LOVE welcoming first-time walkers to the 3-Day! What don’t we love? Blisters on our newbies’ feet. Our veteran walkers swear by their tips to make the 3-Day experience amazingwhether that be with special socks, shoes, or gear, or with training tips to ensure they’re ready to tackle 60 miles. To make sure our first-time walkers feel supported, we asked the expert members of our Facebook groups for New England, San Diego, Dallas/Fort Worth, and Chicago to share their top tips for newbie walkers.

Tl;dr: Don’t skimp on socks and footwear, train in your chosen shoes, and get ready for three days unlike anything you’ve ever experienced.

Clothing and Gear
Learn which items our veterans say are indispensable on the 3-Day.

  • “Don’t forget socks!” Carol B.
  • “Underwear. I forgot that ONCE.” Alisen D.
  • “Cancer sucks T-shirts for my new teammates.” Tina H. P.
  • “Bring shoes! Don’t ask how I know this🤦‍♀️ Also flip flops for camp or hotel.” Julie J.
  • “A heating pad for the end of the day! 😁” Elizabeth S.
  • “Water bottle, extra socks to change each day at lunch, rain poncho, and Vaseline® or Body Glide®.” Gretchen E. B.
  • “Don’t forget your ID! I packed so light that I left my license at home last year and missed my flight to Boston. I won’t do that again. 😆” Belen C.
  • “Blister care items, water bottle (two for sure), an extra pair of tennis shoes, and comfy shoes for the end of the day.” Malagni M. M.
  • “My pink YETI® and my cinch sack with all my buttons I’ve collected over the last 12 years!” Jeanne G. M.
  • “Blister care, favorite snack for bedtime, and something small to give to other walkers so that you engage with others.” Elaine G. S.
  • “Hairbrush. It’s not on the 3-Day packing list. I forgot it the first year I walked and always remember it now!” Debby M. R.
  • “I like my pink horse wrap, pink duct tape, and pink kineseo tape. It all works for me.” Marilyn W. G.
  • “HikeGoo to prevent blisters, two pairs of socks for each day so I can change at lunch, and comfy recovery shoes for the end of the day.” Kate P.
  • “Love my toe socks. I rarely get blisters wearing them and then only on my heels one time.” Shirley B. E.
  • “Comfortable sports bra! Find one that fits well and doesn’t chafe.” Janna F.
  • “Good shoes and socks!” Jacki P.
  • “I wear socks with my Keens. No blisters!” Roxanne L.-V.
  • “Besides the right shoesbring sunscreen, and sunglasses.” Terri L.
  • “Layers. A wicking shirt if it’s hot, cotton if it’s cold. All clothing should be non-chafingtest it out ahead of time.” Terry B. B.
  • “A great sports bra!” Sara M. G.
  • “Good and big shoes with NON-cotton socks.” Nataly T. P.
  • “Toe socks.” Elizabeth S.
  • “Sunglasses.” Alisen D.
  • “For the ladies…a good sports bra.” Julie L.
  • “Socks and good shoes!” Donna T. W.
  • “Good shoes. Then socks.” Lori L.
  • “Extra socks for midday and a bigger pair of shoes for day three. My feet are always swollen by day three.” Wendy C.
  • “Toe socks and foot lube🤣” Mary M.
  • “Compression shorts under my regular shorts (keeps my thighs from rubbing together, causing sparks and catching my underwear on fire).” Sherry P.
  • “Good shoes and good socks WHICH YOU HAVE TRAINED IN. You need to test everything you wear.” Kat C.
  • “Toe socks, and use HikeGoo before you put them on! Alisen D. has a great video of it 😂” Lisa B.
  • “Toe socks and good shoes.” Patricia A.
  • “Compression socks.” Julie L.
  • “Excellent shoestwo pairs.” Pam B.
  • “Good socks, double-layer Wrightsocks™.” Suzanne J.
  • “Make sure you have the right shoes. Right fit and support.” Michelle S.
  • “A smile! Toe socks…no blisters.” Julie J.
  • “Socks are everything. High-end running socks.” Nancy P.
  • “Don’t skimp on shoes and socks.” Sally P.
  • “The names of everyone for whom you walk. Sunglasses! Your credentials printed a few times.” Sandy K.

The weeks and months before the 3-Day can set you up for an enjoyable, pain-free three days. Our veterans tell you how.

  • “Train. Do it… lol… and don’t skip. 🙂 (I learned my lesson my first year)” Valerie K.
  • “Have a training plan. It’s not a race. Soak in the event, enjoy each station, don’t walk alone, buddy up, hydrate, stretch, most importantly have fun. This is my 5th walk.” Donna R. L.
  • “Train! Find what works for YOU: shoes, socks, sports bras, etc. What works for some may not work for you. Embrace every moment!” Sara M. G.
  • “Make sure to train with your gear and break in your sneakers!” Jennifer R.
  • “Stretch, hydrate and don’t beat yourself up if you don’t keep to the suggested training walk schedule. Keep on going, gradually increasing your miles each week.” Beth W. N.
  • “Start slowly and work your way into higher mileage.” Alisen D.
  • “Get some hills in, even if they are small, even if you hear there are no hills on the route. Hills will help you gain strength. Also wear pink or your team shirt. You never know who you’ll pass, and they may donate. Julie J.
  • “Train.” Susan K. T.
  • “Practice as you mean to go on. Set a pace that is consistent, potty every 3 miles, hydrate, smile, walk, walk, walk…and enjoy your journey!” Teresa O. H.
  • “Find a buddy to train with and STRETCH!!” Mary Jo A.  

Here are a few final tips on how to have the best 3-Day ever.

  • “Start earlier than suggested and stick with it! Warm up, and STRETCH! Oh, and eat, drink and pee!” Patti N. H.
  • “TAKE CARE OF YOUR FEET 🦶🏻🦶🏻🦶🏻🦶🏻🦶🏻. Pink shoes are not always the best shoes. Use petroleum jelly on your feet at every pit stop or when you feel a hot spot. Change socks at lunch.” Glenda F. Y.
  • “Dry socks, and use petroleum jelly or Body Glide for feet. it’s not a race, so take it in, plan and prep.”Terri P. S.
  • “I’m super excited for the upcoming New England walk! I did my last one in San Diego, but it was a few years ago! Moleskin and good socks are key to a less painful day!” Suellen P. T.
  • “Be in the momentit’s not a race. The fun and memorable moments are in the thick of the pack of walkers!” Elizabeth S.

Veteran walkers, what did we forget? Share in the comments!