Countdown: 12 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 16-Week Training Schedule for This Week

Skip to Your Fundraising Step of the Week: Plan a Benefit Night

Training Tip of the Week: Cross-Training
Cross-training can be a helpful addition to your 3-Day^® training program. It allows you to build muscle endurance while decreasing overuse injuries. Remember the 10% rule: you should increase your activity 10% each week in order to give your body time to recover between your training walks. It is possible to do too much, too soon. Pace yourself and pay attention to how your body feels at all times. While walking is the most important preparation, other types of training that will help increase your stamina and strengthen walking muscles include:

•    Elliptical Trainer
•    Bicycling
•    Stair Stepping
•    Rollerblading
•    Pilates

Strength training through resistive bands or low weights is also an important part of your training program because it can build muscle. Muscle increases your endurance and burns fat better than fat does. It need not be an extensive weight lifting program. Interval or circuit training (i.e. Curves classes) alternate aerobic activity with strength exercises. They can be an efficient complement to your training program.

Your Fundraising Step of the Week: Plan a Benefit Night
Looking for a new, creative way to fundraise? Throw a fundraising party at a local establishment. Ask your guests for a suggested donation at the door. But also make sure to ask the restaurant to support you with a donation of 10% (or more!) of the night’s sales. You can offer to generate a flyer to promote patrons coming to their establishment to help increase their business, and thus your percentage. (Don’t forget to read our fundraising policies before creating your flyer.)

		New Balance Training Corner There are many things you can add to your training program, whether to help you burn additional calories, increase your amount of intense cardio time, or just mix up your routine!
Be sure to incorporate hills Adding intermittent uphill walking will allow you to get more out of your walking workouts. It’s important to vary your terrain to optimize fitness. Adding uphill walking to your routine will: •    Foster cardiovascular fitness by increasing your heart rate for a short time during your steady state walk. •    The incline that a hill provides helps to increase the angle of the foot thereby strengthening the lower leg. •    Uphill walking helps improve the overall strength and power of all leg muscles. Find a set of stairs Find a set of stairs and spend 5-8 minutes walking up and down. This will increase your heart rate and improve leg strength. By incorporating stairs you can make further improvements in your fitness level and keep your walking workouts fresh and effective. Interval training Vary your steps per minute. While keeping your cadence the same, aim to increase your walking speed intermittently throughout your walk. For example, every 5-10 minutes you can walk faster for 1-2 minutes. This kind of interval training will help to inspire improved cardiovascular fitness, increase your calorie burning and increase your overall fitness level. Identify a specific walking route in your area Note the time it takes to complete the route. On your next walk, aim to complete your route faster. Make it social Recruit a friend with similar goals to yours. This way you can inspire each other, and the presence of another helps to ensure adherence, commitment and success. Exercises During your walk stop at a park, curb or bench and perform additional exercises like calf raises, squats, walking lunges and step ups. Monitor your activity level Wear a heart rate monitor to ensure that you are exercising within your target heart rate range for your fitness goals. As provided by Holly Perkins, New Balance Fitness Ambassador

P.S. Click here to add a daily training reminder to your Outlook calendar.

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.