Countdown: 4 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: Never Miss an Opportunity

Training Tip of the Week: How to Handle the Heat
To help prepare for hot weather conditions that you may experience during the 3-Day^® you must train under conditions similar to those of the event itself. It will be cool when the walk begins in the early morning but quickly heat up by the afternoon. For these reasons, you must include training walks during the hotter parts of the day. You also should vary your walking terrain to include sidewalks, trails, asphalt and hills. Conditions that mimic the actual 3-Day will help your body adjust and be prepared for the event.

Carry a water bottle with you at all times to help you monitor how much fluid you are consuming. For long walks over 45 minutes add a sports drink as well. Hydration is key to keeping you cool. There will be trays of cold water at all of the pit stops along the route. Bring a bandana or two to dip in the ice water and wrap it on your head or neck. Do this at every pit stop.

Dress in layers so that you can remove clothing as the day becomes hotter. Apply sunscreen and carry it with you on your walks to reapply. Most importantly, pay close attention to your body and stop and rest in the shade if you get too hot or tired.

If you begin to get hot, do not push yourself. Rest at the pit stop and get fluids and a snack. If you need help getting to the next pit stop, signal a sweep vehicle to take you there. Take advantage of the air conditioned sweep vehicles to cool down and rest. Check in with medical at the pit stop if you have any signs of dizziness, nausea or chills. If you need to get off the route, there are buses that will take you to lunch to await the opening of camp. Once camp is open, you will be taken there by bus.

Once in camp, do not go immediately to the showers. Give your body time to rest and equilibrate. It is best to rest, get a snack and something to drink. Do not rest in your tent if it is too hot as you can overheat. Find a shady spot in camp and rest there. Once you are rested, then go to the showers.

The right apparel is a big factor in your enjoyment of the 3-Day. That’s why it’s important to look for fabrics that will help keep you dry and comfortable during your journey.

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

		New Balance Training Corner About 60% of the human body is made up of water, therefore fluid intake is essential for any athlete before, during and post exercise. Add heat as a variable to any workout regime and it makes staying hydrated even more crucial! Don’t lose your cool during 3-Day training walks in warm weather. Even if you don’t feel thirsty, drink at least 8 oz. of fluid each hour; by continuing a high water intake, you’ll improve your body’s natural cooling mechanisms.
Wearing the right apparel is another key factor in your enjoyment of the 3-Day. Stay comfortable by wearing lightweight, moisture-wicking fabrics to keep dry. Now turn up the heat and Make Excellent Happen!

Your Fundraising Step of the Week: Never Miss an Opportunity
Now is not the time to be shy. Let everyone know that you are training to walk 60 miles. Let them know your hope and purpose is to eradicate breast cancer. Let them know what your fundraising goal is and then ask for a donation. This is a great opportunity to educate your community and fundraise at the same time.

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.