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

Countdown: 10 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   4 miles   Easy walking
Wednesday          30 minutes   Moderate cross-training
Thursday   5 miles   Moderate walking
Friday   45 minutes       Easy cross-training
Saturday   14 miles   Easy walking
Sunday   10 miles   Easy walking

Your Fundraising Step of the Week: Build a Team of Fundraising Helpers

Training Tip of the Week: Walking Technique
I know what you’re thinking. How hard can this be? Everyone knows how to walk. But, when you are walking 60 miles, technique can be the key to preventing injury and increasing your walking speed.

Four common walking errors:

Staring at the ground: Keeping your head down and shoulders slouched can lead to tightness and fatigue in the upper back, neck and shoulders. Focus your gaze off at the horizon and not down at your feet or the ground just in front of you. This will tend to pull your whole body more upright. Pull your shoulders back and chest forward.

Taking an extra long stride: This can lead to sore shins, tightness in the back of the thighs (hamstrings) and a jarring thud with every step. Try rolling, not bouncing, from one stride to the next. Keep your pace fast and your strides short. Don’t reach for the longest possible stride. Feel your body glide along the ground and try not to let your heels bear the brunt of the impact from each step.

Chicken wings: Elbows flailing out to the sides with each arm swing can cause neck, shoulder and upper back pain. Feel your thumb rub the waistband of your pants as your hand swings back and then stop it there. Don’t let it swing any further back. Imagine trying to elbow the walker directly behind you. Don’t let your hips have an exaggerated side-to-side sway.

Hyperextending your back: Excessive arch in the low back can cause tightness in the lower back and upper gluteal (buttock) muscles. Keep your rear end tucked underneath you by gently pulling your navel into your spine and flattening your stomach.

Your Fundraising Step of the Week: Build a Team of Fundraising Helpers
It’s easy to expand your circle of donors beyond your friends and family. With a few simple steps, you can create your own team of personal fundraisers, doing the asking for you. You can reach people you don’t even know.

  • Every time someone agrees to make a donation, ask him or her if they will take an extra donation form and pass it on to someone else.
  • If someone is unable to give this year, ask them if they instead would pass on your donation form to someone they know.
  • Add a P.S. to the bottom of your fundraising emails to ask the recipient to forward your email to 10 friends.
  • Look at your list of Facebook friends. Pick the 5 with the highest number of Facebook friends and ask them each to donate their Facebook status for a week to support the cause. For example: My friend Mary is walking 60 miles in 3 days to end breast cancer. Support her with a donation today! Go to The3Day.org and search for Mary Walker.

New Balance shim New Balance Training Corner
New Balance has partnered with Good Form expert and former Olympian, Grant Robison, fitness expert, Holly Perkins, the New Balance Sports Research Lab, and New Balance footwear engineers to come up with what we call good form for fitness and every-day walking.
The benefits to walking with the proper form include optimal body alignment and the most effective biomechanics, which help to better distribute your body’s energy and help you move with efficiency and in ways that cause less stress to the body. Read all of New Balance's walking tips here.

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.

 

 

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

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