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

Countdown: 6 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   5 miles   Easy walking
Wednesday          45 minutes   Moderate cross-training
Thursday   6 miles   Moderate walking
Friday   45 minutes       Easy cross-training
Saturday   10 miles   Easy walking
Sunday   6 miles   Easy walking

Skip to Your Fundraising Step of the Week: Raise Money While Your Friends Get Fit

Training Tip of the Week: Heel Pain
“Whenever I put pressure down on my heel, I get a severe, sharp pain under my heel.”
“It’s like the bottom of my heel is bruised.”
“My feet hurt so much in the morning I have to walk on my tiptoes.”
“My flat feet never bothered me until I started to increase my walking.”

If these are your symptoms you may have developed plantar fasciitis.

What is plantar fasciitis?
Plantar fasciitis is a painful inflammation of a ligament between the ball of the foot and the heel. It can occur from:

  • Increased walking (especially on asphalt or concrete)
  • Prolonged standing
  • Gaining weight
  • Poorly fitted shoes

The pain occurs because you are stretching the plantar fascia. The pain usually lessens with more walking, but it may occur again after periods of rest. Walkers may get plantar fasciitis when they change their workout and increase their mileage and frequency of workouts. It also can occur with a change in exercise surface or terrain, or if your shoes are worn out and don’t provide enough cushion for your heels. If the arches of your feet are abnormally high or low, you are more likely to develop plantar fasciitis than if your arches are normal.

How is it treated?

  • Give your painful heels lots of rest. You may need to stay completely off your feet for several days when the pain is severe.
  • Anti-inflammatory medications, such as ibuprofen taken for 7 days, may help (DO NOT take more than the recommended dose).
  • Roll a frozen water bottle over the sole of your foot for 5 minutes, 2 to 3 times a day.
  • Try to cushion your foot. Wear comfortable supporting athletic shoes, even at work, for a while. Cushion the heel with heel cups or insoles. They are most helpful if you are overweight or elderly. Wear over-the-counter full-length orthotic sole supports (e.g., Spenco or Superfeet). These can be particularly helpful if you have flat feet or high arches.
  • Most importantly, start Achilles tendon stretches as demonstrated below. Stretch, stretch, stretch. (See below.) If the pain persists despite this treatment, seek medical advice.

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

Your Fundraising Step of the Week: Raise Money While Your Friends Get Fit
Invite your friends to attend a special yoga/aerobics/Pilates class donated by a personal trainer or exercise instructor. Their suggested admission fee of $20 payable to the 3-Day® becomes a donation, and the trainer gets the chance to build their client base. It’s a win-win for all.

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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