Want to see where other people in our 3-Day family do their training walks? Check out some of our Instagram Story highlights to see where our walkers go in sunny Hawaii, scenic Alaska, and historic Washington, D.C. We even have a new surprise coming up next week in the Southwest.
These special members of the 3-Day family let us walk with them along coastal trails, on sandy beaches, by murals and memorials, and everywhere in-between.
Don’t miss these highlight reels of some of their favorite spots—some famously known to tourists and some that are special and off the beaten path. You can see even more photos and videos if you scroll back in our feed to their takeover days.
Where should we travel next? Check back next week for an adventure to the American Southwest! If you want to show us where you do your training walks and volunteer to be featured on our Instagram feed, send us an email at firstname.lastname@example.org.
We are all busy people, thanks to work, side hustles, family and even a little fun now and then! However, if you’re going to join us on the 3-Day, you need to train in order to walk those 60 miles. If you have a busy schedule ahead, use some of these tips to squeeze in a workout whenever you have a few spare minutes.
Every minute, every step, and every dollar counts in the fight against breast cancer. So, every training you do for the 3-Day will make a huge difference! Walk on!
Photo via Drazen Biljak
Start your day off right!
If you have trouble getting up early for a walk, wear your workout clothes to bed and get your sweat on as soon as you wake up. This also gives you an extra five minutes of sleep in the morning.
If you don’t have time for a full training walk, do 10 push-ups every morning as soon as you wake up. Or choose jumping-jacks, running in place or crunches! This is a small enough commitment for each day, but still a regular enough activity to make a difference. Over time, you can add more reps or more time.
Do squats while you brush your teeth or your hair.
While you’re doing your makeup, skin care regime or other morning bathroom routine, pause between each step and do a few repetitions of some dumbbell exercises. You can even keep a set of free weights in your bathroom so you don’t forget.
Photo via Damian Zaleski
Make the office your gym
Start your day by sitting on astability ball instead of your usual desk chair to strengthen your core. You don’t have to sit on it all day, but even a few hours will make a difference!
Keepdumbbells by your desk so you can squeeze in 12 to 15 reps of exercises like dumbbell curls and overhead presses throughout the day. You might just inspire your co-workers to do the same!
If you eat out on your lunch hour, or usually grab a mid-afternoon coffee, walk to the restaurant on a route that takes you a little bit out of your way.
Photo via Bench Accounting
Do your own filing, copying, package pick-up or coffee-grabbing. Having an assistant or helpful co-workers is great, but they secretly derive the physical benefit of doing your busy work while you spend more time sitting still. Take any chance you can to get up and move from your desk!
Take calls standing up! If you spend a lot of time on the phone at work, use that time to get up and stretch your legs, or do some squats and lunges.
Photo via Brooke Cagle
Get moving in the evening
If you have children who have a practice or lesson, walk around the block or the practice field during their appointment. You’ll save time driving to and from to pick them up, and get extra steps in at the same time.
If you must run errands like grocery shopping, you can still do lunges, toe raises, and squats at the checkout line. People might look at you like you’re silly, but who cares?
Dance like crazy! Loosen up after a long day at work by giving yourself 10 minutes of dance time when you get home. Grab the family, or your roommates, and put on your favorite tunes.
Cooking dinner? Do standing push-ups while you wait for a pot to boil or the oven to preheat. Stand about an arm’s length from the kitchen counter, and push your arms against the counter. Push in and out to get toned arms and shoulders.
Or, get out of the house and go on a fitness date! Set up a workout date with your significant other or invite your friends to try a new workout instead of hitting happy hour.
If you are catching up on your favorite shows, during commercials, jog in place or do jumping jacks. Make some space between the couch and the TV so you don’t miss anything while breaking a sweat.
Photo via Lydia Harper
How do you fit training or working out into your daily life? Tell us the ways you get moving, and put a smile on your face, every day!
REMINDER: The health, safety and training information contained in this blog post, or otherwise 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 3-Day or any athletic event, you should first consult a physician and have a physical examination.
Making the Susan G. Komen 3-Day® your home away from home for three days requires some planning, and for many Komen 3-Day walkers and crew members, those plans include traveling from their hometown to their 3-Day® destination. If you’re thinking about making your way to an out-of-town 3-Day, read this post about why you should, then check out some quick tips below to make your travel a little easier.
Let Your Participant Center Guide You! – Travel information for every 3-Day event has been posted to the Participant Center (look for the Travel Info link under the “Prepare” menu), starting with basic information about Opening and Closing Ceremony locations and host hotels. As we get closer to the events, approximately 2 months out, more details will be added to this page, so check back to stay up to date. There’s also a great Travel FAQ.
In Thursday, Out Monday – If you’re not local in your 3-Day city, we strongly recommend that you arrive into town early on the Thursday before your event, rather than flying in late at night. Day 1 starts very early on Friday morning, and you will definitely want to be well rested. Even if you’re driving into town rather than flying, we recommend arriving on Thursday to avoid making your Friday morning wake-up call even earlier than it will have to be already. Similarly, if you’re able to arrange your plans so that you can head home on Monday, rather than Sunday night, you won’t have to worry about rushing out of Closing Ceremony, tired and dirty, and racing to catch a flight on Sunday evening. The 3-Day host hotels have rooms available on both Thursday and Sunday nights for this very reason (but be sure to book early, because they do fill up!).
Consider Your Car Time – If you do need to leave your 3-Day to head home on Sunday, be sure to factor in drive time from the Closing Ceremony to the airport when you choose your flight time.
Packing Hacks – Looking for some creative ways to pack for camping? Check out this post.
Borrow When You Can – If you’re traveling by plane or train, you’ll want be as conservative as possible with your packing. Who wants to haul a sleeping bag or air mattress halfway across the country? Reach out to friends or family members who live near where you’ll be walking and ask about borrowing these bulkier items.
Make Local Friends – Don’t know anyone in the city you’re traveling to? Social media makes it easy to connect with people in your destination city. Post to the 3-Day’s Facebook page, or the Facebook Event posting for whichever event you’re participating in, and make new friends that way! The Message Boards on your 3-Day Participant Center also have a sub-category for Out of Towners within every event’s board.