The Susan G. Komen 3-Day
3 Beautiful Days
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Susan G. Komen 3-Day

Countdown: 23 Weeks

Susan G. Komen 3-Day® would like to thank New Balance, the official training partner of the Komen 3-Day, for sponsoring the Virtual Personal Trainer.

Your 24-Week Training Schedule for This Week

Monday   Rest    
Tuesday   3 miles   Easy walking
Wednesday          Rest    
Thursday   3 miles   Moderate walking
Friday   30 minutes   Easy cross-training
Saturday   4 miles   Easy walking
Sunday   3 miles   Easy walking

Skip to Your Fundraising Step of the Week: Add The3Day.org to Your Email Signature

Training Tip of the Week: Foot Care - Shoes and Socks
Proper shoe and sock selection before the event is key to keeping your feet healthy and preventing blisters and other problems with your feet. Buy shoes at the end of the day when your feet are a little swollen and ensure that your shoes are the correct size and fit the architecture of your foot. Have your foot measured for length and width for proper fit.

As you train for the 3-Day®, you may want shoes designed specifically for walking. These shoes have:

1.    Thinner midsoles, because walkers apply less force than runners.
2.    A different center of pressure to allow for walkers’ straighter strike path.
3.    A smaller heel cleft angle since heel cleft changes relative to speed.

Plan on getting two pairs of walking shoes for training and two pairs that have been broken-in four to six weeks in advance for the 3-Day itself.

Choose a sock that pulls moisture away from your feet. Synthetic socks such as “Coolmax” or “Dryfit,” or wool socks are better than pure cotton for keeping your feet dry. Try wearing two socks or double-layered socks. Make sure that the socks fit well and don’t bunch up in any areas. Plan on changing to clean, dry socks halfway through the day. Plan on two pairs of clean, dry socks for each day of the event. If your socks are still wet, try foot powder or spraying your feet with antiperspirant.

Use powders that are especially designed for feet. Cornstarch has a sugar base and may not be a good choice if you are prone to fungal infections or athlete’s foot. You also may try Glide or Vaseline® to help prevent friction.

Your Fundraising Step of the Week: Add The3Day.org to Your Email Signature
Create an email signature for your personal email account that includes a short message about your participation in the 3-Day and a link to your personal fundraising webpage. For example:

Please support me as I walk 60 miles over 3 days in the Susan G. Komen 3-Day®! Visit my personal webpage at The3Day.org/goto/suziewalker.

Set up your personal URL right now in your Participant Center, to give yourself an easy-to-remember link like the one above.


New Balance shim New Balance Training Corner: Why Wear a Walking Shoe?
You’re making excellent happen with every step! Ensure that you’re taking care of your body and don’t forget about its two most valuable players – your feet!
The right shoes will help you to maximize your 3-Day experience – from logging the miles during training to walking each step of the 60-mile journey. The demands of walking are quite different than those of running, so it is important to have a proper walking shoe, one that works with your style and speed of walking. From strategically-placed heel pads, which ensure that the shock absorption is in the right place for your foot, to mid-foot support, stability and comfort for the moment when your foot makes full contact with the ground. Finally, forefoot cushioning and flexibility, allowing your toes to flex in order to minimize the force you need to continue your stride, provide ultimate comfort on the push-off through your toes.

The 1765 walking shoe, the official shoe of the Susan G. Komen 3-Day, looks great, while providing the ultimate in N2 comfort, REVlite for lightweight cushioning, Fantom Fit controlled flexibility and best in class support designed for longer and more vigorous performance walking. Through the sales of the 1765, as well as other items from the Lace Up for the Cure® collection, New Balance is proud to contribute 5% of the suggested retail price of sales to Susan G. Komen for the Cure®, with a guaranteed minimum donation of $500,000. Let’s Make A Cure Happen!

NOTE: Each 3-Day participant is solely responsible for all fundraising efforts in connection with his or her participation in the 3-Day, including compliance with all applicable laws. Before fundraising, be sure that your fundraising idea or event complies with all applicable rules and laws.

NOTE: The health, safety and training information provided to you in connection with your participation in the 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, you should first consult a physician and have a physical examination.

 

For more information about the Susan G. Komen 3-Day™, visit The3Day.org.
For more information about Susan G. Komen™, visit komen.org.

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