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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
| Monday |
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Rest |
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| Tuesday |
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4 miles |
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Easy walking |
| Wednesday |
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30 minutes |
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Cross-training |
| Thursday |
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5 miles |
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Moderate walking |
| Friday |
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45 minutes |
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Cross-training |
| Saturday |
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12 miles |
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Easy walking |
| Sunday |
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9 miles |
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Easy walking |
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New Balance Training Corner
Regardless of whether you are a 3-Day novice or an annual walker, by now, you have probably become an anatomy expert, knowing first hand where your shins are located. Your body will thank you if you take the time to stretch properly before and after your training sessions. |
| You’re making excellent happen with every step; ensure that you’re taking care of your body with every step. The right shoes will help you to maximize your 3-Day experience - from logging the miles during training to walking each step of the 60 mile journey. With every step, New Balance and Susan G. Komen for the Cure® are making excellent happen. |
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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 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
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.
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Breast Cancer Fact: Komen Founder and CEO Nancy G. Brinker, Goodwill Ambassador for Cancer Control for the U.N.’s World Health Organization, is urging global health officials to include cancer in global health agendas. |
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