Susan G. Komen 3-Day for the Cure^® would like to thank New Balance, the official training partner of the 3-Day for the Cure, for sponsoring the Virtual Personal Trainer.

Your 24-Week Training Schedule for This Week

		New Balance Training Corner There’s nothing like the enthusiasm and encouragement of a team to keep you motivated. We here at New Balance salute you for joining the team of more than 50,000 supporters who will be participating throughout 2011 in the fourteen different
Susan G. Komen 3-Day for the Cure events across the United States. Deb Studebaker, a multi-year veteran of the 3-Day for the Cure, knows how to keep the motivation amongst her team. The motivation of the Boston-based Tough Warrior Princesses is contagious. Together, New Balance and Susan G. Komen for the Cure® are making excellent happen.

Skip to Your Fundraising Step of the Week: Fundraise with Facebook

Training Tip of the Week: Your Training Program
Training for an endurance event like the 3-Day involves three things:

• Developing muscular strength and endurance
• Building cardiovascular fitness
• Experimenting with exercise gear, diet and fluids

Muscular strength and endurance is exercise specific. Walking is not the same as running; your feet hit the ground further back on your heel with your toe higher in the air and then you roll farther off the toes with each stride. Runners may never develop the arch support or mid foot strength needed by a walker. Your brain needs to learn which muscles to use and your body needs to develop the strength to walk. Not just for one mile but for 20 miles. Nothing trains you better functionally for walking than walking itself.

Cardiovascular activity can be developed with any aerobic activity. Cross-training has been included to decrease injury while building muscular strength and cardiovascular fitness. This can include cycling, swimming, rollerblading, Pilates or any whole body physical activity.

Experimenting with walking shoes vs. running shoes, socks, waistpacks, backpacks, shorts vs. tights, etc. is an essential part of training to prevent blisters, chafing and injury. Walking while drinking sports drink, practicing pre-event, on-event and post-event routines for diet and especially fluid management is very individual and may require trial and error.

Your suggested training program allows for all three components of training. Cross-training to build your fitness, many long walks to experiment with equipment and diet, and, most importantly, a graduated increase in walking mileage. Note the moderate intensity training days where you can add periods of increased speed or hills to increase your endurance.

As you train, it is important to listen to your body. Often injuries, strains or areas of inflammation may not show up for 1-2 days after a training session. This program is only a guide, try to do as much as you can, but please do so safely.

Your Fundraising Step of the Week: Fundraise With Facebook


NOTE: Each 3-Day participant is solely responsible for all fundraising efforts in connection with his or her participation in the 3-Day for the Cure, 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 for the Cure, you should first consult a physician and have a physical examination.

Breast Cancer Fact: Breast cancer is the most frequently diagnosed cancer and is the leading cause of death among women worldwide.