Your Training Schedule for This Week:
|Tuesday||3 miles||Easy walking|
|Wednesday||15 minutes||Moderate cross-training|
|Thursday||5 miles||Moderate walking|
|Friday||30 minutes||Easy cross-training|
|Saturday||10 miles||Easy walking|
|Sunday||6 miles||Easy walking|
Training Tip of the Week: Pregnancy
Walking is a great exercise for you to continue with during pregnancy. Studies have shown that continuing to exercise during all three trimesters of pregnancy can improve your sense of well-being, decrease your risk of postpartum obesity, and decrease your recovery time after delivery. Some studies have shown shorter labor times, lower caesarean rates and children with higher neuro-developmental scores at 1 and 5 years of age in mothers who exercised during their pregnancy.
Having said all of this, remember that you must have a written letter of clearance from your obstetrician prior to participating in the Breast Cancer 3-Day during your pregnancy. Most normal, uncomplicated pregnancies will have no contraindication to walking. If you have never exercised, or are not a walker, now is not the time to train for a long walk.
There are several changes that occur to your body during pregnancy and a few tips to remember. Pregnancy increases your metabolic rate and you will burn an extra 300 kcal/day. This means that you will fatigue quicker than you did previously. It also is easier for your body to overheat. Be sure to walk early in the morning or late afternoon. If you are feeling hot, stop and rest in a cool place. Heat exhaustion and dehydration can stimulate premature labor. Listen to your body and don’t push yourself to the point of fatigue.
In addition, as you progress through your pregnancy there is an increase in the hormone relaxin. This hormone increases your flexibility to help your pelvis during labor. However, you can also overextend your joints while stretching or overstriding. Be sure to shorten your stride during walking and be careful not to overstretch.
Discuss your walking plan with your obstetrician. Have realistic goals of your participation in the Breast Cancer 3-Day. A successful event does not have to include walking all 60 miles.
Click here to search for a Breast Cancer 3-Day training walk near you. Visit one of our 3-Day outfitters for great discounts on shoes and apparel.
Fundraising Tip of the Week: Corporate Matching
Take advantage of corporate matching gifts programs. Many of your donors may work for companies that have a program like this - their donation could double simply by filling out a form from their Human Resources department and following the steps to submit a matching gift (go to http://www.the3day.org/, Donate Now > Information for Donors > About Matching Gifts for further information).