Countdown: 13 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

Skip to Your Fundraising Step of the Week: Ask Every Donor for a Matching Gift

Training Tip of the Week: Course-Specific Training
Part of your training for the 3-Day^® includes practicing conditions of the event.

It's a good idea for training walks to include hills of different grades, as well as walking on flat surfaces. This will help prepare you for any hills you may encounter on the event.

What is the climate expected to be? If it is cool and rainy, try out your rain gear ahead of time. Consider rubber covers for your walking shoes. Practice layering moisture wicking long sleeved shirts under your windbreaker or rain jacket. Take note of your hydration in cool temperatures. Weigh yourself before and after a walk to assess your rehydration status. Often you will not drink enough in cooler weather.

If the climate is expected to be hot, use your shorter training days or walk part of your long walks in the heat to increase your heat tolerance. Exercise at least twice a week in the heat during the last 8 weeks of training. Take extra safety precautions during heat training. Walk with a buddy and be sure to choose a course where you can rest in the shade. Carry your sunscreen with you and reapply it during long walks.

Pre-exercise hydration is very important. Drink at least 16 ounces of fluid 2 hours prior to exercise. Then carry extra water and sports drink with you. Your body requires extra energy to cool your core body temperature down. This can decrease your exercise endurance. Stop if you become fatigued, dizzy or lightheaded.

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

New Balance Training Corner: Course-Specific Training Mother Nature doesn’t always allow you to predict what the conditions will be like during your Komen 3-Day weekend. Be sure to wear gear that keeps you comfortable in all types of weather! New Balance suggests that, while training for the 3-Day, you identify which apparel and shoes http://www.newbalance.com/women/collection/Lace-Up-for-the-Cure/268000,default,sc.html work best for you, to ensure that you can enjoy every step of your 60-mile journey.

Your Fundraising Step of the Week: Ask Every Donor for a Matching Gift
Many of your donors may work for companies that have a corporate matching gifts program. Their donation may be doubled by simply filling out a form from their Human Resources department and following the steps to submit a matching gift. In 2012, 3-Day participants raised more than $32 million through matching gifts alone.

Visit the Matching Gifts page today to see if your employer (or your donors’ employers) match for the 3-Day.

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.