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 16-Week Training Schedule for This Week

		New Balance Training Corner All of us need a change at times.  Change of scenery, change of pace, change of workout routine. Cross-training provides that much needed change and its own much needed benefits that make it an important part of any training routine.
Jenny Barringer Simpson, New Balance Elite Athlete and American Record Holder in the 3000m Steeplechase, believes that it’s all about balance: between training and competition, between cross-training and running, between confidence and humility and even between the two sides of one’s own body. New Balance Fitness Ambassador, Holly Perkins, provides some training videos to benefit the walker. One thing that’s not changing, though, is New Balance and Susan G. Komen for the Cure®, together making excellent happen.

Skip to Your Fundraising Step of the Week: Plan a Benefit Night

Training Tip of the Week: Cross-Training
Cross-training can be a helpful addition to your 3-Day training program. It allows you to build muscle endurance while decreasing overuse injuries. Remember the 10% rule: you should increase your activity 10% each week in order to give your body time to recover between your training walks. It is possible to do too much, too soon. Pace yourself and pay attention to how your body feels at all times. While walking is the most important preparation, other types of training that will help increase your stamina and strengthen walking muscles include:

• Elliptical Trainer
• Bicycling
• Stair Stepping
• Rollerblading
• Pilates

Strength training through resistive bands or low weights is also an important part of your training program because it can build muscle. Muscle increases your endurance and burns fat better than fat does. It need not be an extensive weight lifting program. Interval or circuit training (i.e. Curves classes) alternate aerobic activity with strength exercises. They can be an efficient complement to your training program.

Your Fundraising Step of the Week: Plan a Benefit Night
Looking for a new, creative way to fundraise? Throw a fundraising party at a local establishment. Ask your guests for a suggested donation at the door. But also make sure to ask the restaurant to support you with a donation of 10% (or more!) of the night’s sales. You can offer to generate a flyer to promote patrons coming to their establishment to help increase their business, and thus your percentage. (Don’t forget to read our fundraising policies before creating your flyer.)

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.

Breast Cancer Fact: Incidence rates are increasing five percent annually in low-resource countries.