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

Countdown: 9 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

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: Garage Sale

Training Tip of the Week: Choosing New Shoes
At this point in your training you should be looking for a new pair of shoes. You should plan on having two worn in pairs of shoes for the 3-Day®. The best way to find the shoe for you is to seek a technical running store or full service shoe store and get fitted. Walking and running are not the same. In the walking stride, your foot strikes the ground further back on the heel with your toes higher in the air than in the running stride. A walking shoe should have a fairly low, rounded or beveled heel. In fact, a thick, squared-off running heel can lead to shin splints because, as the toes slap down, the foot pulls on the shin muscle. A walker also rolls further off the toes at the end of each stride than a runner. Therefore, your shoe needs to be flexible through the ball of the foot.

Your gait will also determine what kind of shoe you need. Check your old shoes for signs of overpronation or increase in an inner roll of your heel every time your foot strikes the ground. Set your shoes side by side on a table and view them from behind. If the heel cups lean in toward each other, then you probably overpronate. Choose a walking shoe with a medial post or motion control feature. If the heel cups lean outward, you probably underpronate. Choose a walking shoe that is well cushioned with air, gel or other high-density foam, in the heel.

In summary:

  • Walking and running shoes are not the same. Choose a shoe that works for you. Some types of running shoes may be OK for long distance walking but others may not.
  • Choose shoes with a low, rounded or beveled heel.
  • There should be a noticeable bend upward at the toe of the shoe (called toe spring).
  • Check for arch support: midfoot stability feature or a shoe with a full ground contact bottom.
  • Overpronators: Choose a supported heel or consider adding an over-the-counter orthotic insert.
  • Underpronators: Choose a shoe with extra cushion or consider adding an over-the-counter orthotic insert.
  • Buy your shoes from a reputable technical walking or running store, not a department store. Visit one of our 3-Day outfitters for discounts on shoes and apparel.

Your Fundraising Step of the Week: Garage Sale
Ask all of your friends and neighbors to participate by donating items for sale. Make signs that indicate all proceeds are going to the 3-Day. Ask your local paper to run an ad as their contribution. Add a bake sale and/or lemonade stand, and have a straight donation jar visibly displayed. Don’t forget to have plenty of donation forms on hand!


New Balance shim New Balance Training Corner: The Importance of Wearing a Walking Shoe

Walking: An Activity All Its Own
Although walking may seem to some like a slowed-down version of running, it is actually a movement all its own. The New Balance Sports Research Lab and Engineering Department have studied it, and can tell you that there are important differences between the two that drastically affect the way we make our walking shoes.
Walking differentiates itself from running in many ways. For starters, the nature of the motion is smoother and more pendulum-like. Plus, walking involves constant ground contact and less pronation, the rolling from the outside of the foot to the inside. This means less impact and stress on the body and the foot.

The New Balance Approach to Walking Shoes
New Balance has spent decades growing our expertise in walking. We've carefully considered the walking motion, paying special attention to how the foot makes contact with the ground, particularly in three areas: the landing (or heel strike); full ground contact; and the push-off (toe-off). Each of these movements requires its own shoe feature.
  1. The landing
    As you stride, your heel makes contact with the ground before the rest of your foot. However, where in the heel you hit can vary depending on your speed. That's why the heel crash pad of walking shoes should be strategically placed, as different styles and speeds of walking have different requirements.
  2. Full ground contact
    As your foot rolls from heel to toes, there's a moment when it will be making full contact with the ground. At this point in your stride, mid-foot support, stability, and comfort are key.
  3. The push-off
    As your foot strike reaches the ball of your foot and you push off through your toes, forefoot flexibility and cushioning, as well as the construction of the shoe's upper, are all vital aspects of good walking shoes.
Find Your Perfect Pair
So with the knowledge of what makes walking different, how walking shoes are specifically designed for the activity, and the different elements of a walking shoe to consider, you can follow the below steps to find the best pair for you:
  • Find shoes that closely match your activity or walking level.
  • Try some on to see what fits best and what’s most comfortable.
  • If you’re curious about the amount of support or stability you require, or want to learn more about overall fit, find a retailer that employs knowledgeable sales associates who can advise and fit you appropriately.
Get out there and walk
Walking is a truly unique activity, and you need footwear that can keep up, and keep you moving. Now get out there and walk!

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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