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 “These shoes were made for walkin.”  Walking and running shoes are not the same and proper footwear is essential in making excellent happen. Choose shoes with a low, rounded or beveled heel and look for a noticeable bend upward at the toe. Opt for a shoe with a midfoot stability feature or a shoe with a full ground contact bottom.
Check your old shoes for signs of overpronation or underpronation as this will help guide you to the perfect fit. New Balance suggests you take your next step in the official shoe of the 3-Day for the Cure, the 860 walking shoe.

Skip to Your Fundraising Step of the Week: Build a Team of Fundraising Helpers

Training Tip of the Week: Choosing New Shoes
At this point in your training you should be looking for a new pair of shoes. You should plan on having two worn in pairs of shoes for the 3-Day. The best way to find the shoe for you is to seek a technical running store or full service shoe store and get fitted. Walking and running are not the same. In the walking stride, your foot strikes the ground further back on the heel with your toes higher in the air than in the running stride. A walking shoe should have a fairly low, rounded or beveled heel. In fact, a thick, squared-off running heel can lead to shin splints because, as the toes slap down, the foot pulls on the shin muscle. A walker also rolls further off the toes at the end of each stride than a runner. Therefore, your shoe needs to be flexible through the ball of the foot.

Your gait will also determine what kind of shoe you need. Check your old shoes for signs of overpronation or increase in an inner roll of your heel every time your foot strikes the ground. Set your shoes side by side on a table and view them from behind. If the heel cups lean in toward each other, then you probably overpronate. Choose a walking shoe with a medial post or motion control feature. If the heel cups lean outward, you probably underpronate. Choose a walking shoe that is well cushioned with air, gel or other high-density foam, in the heel.

In summary:

1. Walking and running shoes are not the same. Choose a shoe that works for you. Some types of running shoes may be OK for long distance walking but others may not.
2. Choose shoes with a low, rounded or beveled heel.
3. There should be a noticeable bend upward at the toe of the shoe (called toe spring).
4. Check for arch support: midfoot stability feature or a shoe with a full ground contact bottom.
5. Overpronators: Choose a supported heel or consider adding an over-the-counter orthotic insert.
6. Underpronators: Choose a shoe with extra cushion or consider adding an over-the-counter orthotic insert.
7. Buy your shoes from a reputable technical walking or running store, not a department store.

Visit one of our 3-Day outfitters for discounts on shoes and apparel.

Your Fundraising Step of the Week: Build a Team of Fundraising Helpers

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.