Countdown: 8 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: Email Ten Friends Today

Training Tip of the Week: Shin Splints
Shin splints is a term broadly used to describe pain in the lower extremity. Most commonly it refers to medial tibial stress syndrome. People will describe pain in the inner part of the lower half of the shin. At first the pain may begin at the start of exercise and then decrease after a warm up period. However, with continued exercise the pain can become constant.

Shin splints are caused by overuse from repetitive activity. Walking increases the size and strength of your calf muscles. The calf muscles on the back of your leg can create an imbalance of forces on your anterior leg and cause inflammation. To prevent shin splints, adequately warm up your anterior and posterior leg muscles before exercise. See the stretching tips in your 3-Day Walker Training Handbook.

If you experience shin splint pain, decrease your walking mileage and focus on stretching. Start with the runners lunge stretch for the calf or put a towel around your foot and pull your toes up towards your head. If you can, try sitting on your knees and feet to really stretch the front part of your leg. Be careful because this is hard on your knees. Freeze water in a paper cup and ice your shins right on the bone for five minutes, three times a day. Consider adding an over-the-counter arch support and check your shoes for adequate shock absorption.

Once you have stretched and your pain has decreased, begin strengthening exercises. Start with toe taps, first straight up and down and then right and left. Add heel raises and toes raises. Finally, put a towel on the floor and, keeping your heel on the floor, use your toes to grab an edge of it, pulling it towards you. Try to increase your walking gradually and alter your walking surfaces to include grass, dirt and track surfaces as much as possible. If your symptoms do not improve or get worse, see your doctor for evaluation.

Your Fundraising Step of the Week: Email Ten Friends Today
Send out ten fundraising emails from your online Participant Center today. It only takes a few minutes, and it could put money in your fundraising account today. We have found a direct link between the number of emails participants send and the amount of funds they raise.

1.    Log in to your Participant Center right now, and go to the Email tab.
2.    Click Email and Contacts > Contacts > Import Contacts to import your email address book directly from your email program or enter the email
       addresses individually.

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.