Countdown: 11 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: Tribute Donations

Training Tip of the Week: Stretching
Stretching is the key to helping you maintain flexibility and avoid injury. You will be amazed by how much it helps your walking. To help increase your flexibility you might want to consider adding a yoga or Pilates class into your training program.

Some guidelines for stretching are:

•    Warm up first (walk for 3 to 5 minutes).
•    Hold each stretch for 10 to 15 seconds.
•    Achieve the stretching position gently. Do not bounce.
•    Only stretch within your limits. If you feel any discomfort, stop.
•    Remember to breathe while stretching.
•    The most important stretch is after your exercise.

Here are some stretching tips to follow while on the event:

•    Stretch 5 minutes per hour.
•    Stretch in the morning before you hit the road.
•    Stretch at all the pit stops.
•    Stretch waiting for the port-a-potty.
•    Stretch at a red light.
•    Stretch at a green light.
•    Stretch when you come into camp.
•    Participate in organized stretching in camp each evening.

You will find a list of recommended stretches in your 3-Day Walker Training Handbook.

Your Fundraising Step of the Week: Tribute Donations
Encourage your donors to make their donations in honor, support or memory of someone they know who has been affected by breast cancer. This is a great way to let them feel very much a part of your experience. In return for their donation, have them sign a shirt or a placard that you will carry with you on the 3-Day^®, or print their names on a twist of pink ribbon that you will pin to your shirt.

Visit the Tribute Cards page to print an acknowledgement card for a tribute donation.

		New Balance Training Corner There are two times that stretching is important for walkers and they have very different considerations.
Pre-workout: Despite what some fitness professionals say, it is safe and helpful to perform some easy stretches prior to your activity. The key here is to start gently with the goal being to ease out muscle restriction and lightly stretch the given muscle group. Pre-workout stretching must be conservative. Think of it as simply “loosening up” rather than deeply increasing your flexibility. Pre-workout stretching serves to release muscle and joint tightness so that those muscles and joints can move freely during your activity in an effort to avoid injury.   Post-workout: The goal here is to release muscular tightness and restriction that may have developed during your walk; and to improve your natural flexibility. Because the body is warm from activity, this is a great time to spend 10-15 minutes on focused, moderate stretching. Post-workout stretching can be slightly deeper than pre-workout stretching. A good rule of thumb is that you are over-stretching if the sensation of stretch increases the longer you hold a given pose. As the time increases during a stretch, you want the sensation to mellow out and feel relaxed. Concentrated stretching should never be intense, uncomfortable or painful. Be sure to breathe during each stretch. This helps facilitate relaxation in the muscles and joints. Aim to relax into each stretch for 10-30 seconds depending on your goal. Stretching for warm up? 10 seconds. Stretching for cool down and flexibility? 30 seconds. Specific stretches to include pre- and post-workout, in this order: 1.    Calves 2.    Hamstrings 3.    Inner thighs 4.    Glutes 5.    Quadriceps 6.    Hip Flexors 7.    Torso twisting As recommended by Holly Perkins, New Balance Fitness Ambassador

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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.