Snowshoe Training Program; From Beginners to Athletes

Snowshoeing is an ideal winter sport because nearly everyone can do it. If you can walk, you can snowshoe.

But you will find walking on snowshoes requires more stamina than strolling at the mall. Therefore, start slowly. Most people who go out for their very first snowshoe walk have had enough after one-half mile or less -- usually because their thighs are tired and burning over that short distance. This is partly due to using new muscle groups and somewhat due to incorrect technique.

First, the technique

Most people's first instinct on snowshoes is to raise their knees to try to lift the snowshoes off the ground -- sort of like stepping through knee-deep water. This is extremely tiring, and it's not correct technique. Some feel that because they have wider "things" on their feet, they have to walk straddle-legged. This is also untrue. You need to teach yourself to swing your legs more from the hips than to lift your knees. You will find this does not require you to hold your legs unnaturally apart; one snowshoe will easily swing past your other leg.

At the same time, you will lift your toe slightly (but not a lot) to keep the front of the snowshoe tipped up so it does not catch on the snow. You will know if you are getting this right if you develop slightly sore ankles for the first few days. Let the natural balance of the snowshoe keep the toe up and the tail down until you place your foot back on the snow. Soon this will just come naturally.

Time counts, not distance

Because snowshoeing is an aerobic activity, give yourself points for time spent not distance covered. For your first time out, take a slow wander. Set a time you will spend (maybe only 20 minutes if you are really new), and explore some pathway or open woods. One great thing about snowshoeing is that unless you are out in a nasty snowstorm, you can always follow your tracks back to the starting location. And if you broke new trail going out, your return walk will be easier on the packed trail you have made.

Once you have taken enough short walks and you are more comfortable (maybe after two or three weeks of regular walks) you can begin monitoring your heart rate to really improve your fitness ability. Calculate your maximum rate. You can use this calculator to determine what is right for you. Learn how to check your own pulse. Convenient locations to do this are the wrist and the neck. Always check with your fingers, not your thumb. For more information on how to take your own pulse, see HealthSquare.com. Serious athletes may have or want to buy a heart rate monitor.

Start your training by targeting 55 percent of your maximum heart rate for 30 minutes and build toward 70 percent of maximum heart rate for 45 minutes. Serious athletes can progress to high-intensity workouts at 80 to 90 percent of maximum. This includes a warm-up and cool-down, although most of us won't get to this level.

This program gets you outside, and it's much more interesting than staring at the walls or someone else's body as you all work out in the exercise room. Even if you usually snowshoe in the same general location, the snowfall, weather and wildlife will always provide you with new experiences for your exercise time.

Fun snowshoe activities

Here are some ideas for fun after you have progressed beyond the slow wander -- or even the long, slow wander.

Loop-the-loop

In new snow, make a loop that takes anywhere from three to 15 minutes to complete as you break trail. Aim for 80 percent maximum heart rate. Rest for 20 percent of the time it took you to make the loop. Then repeat the loop three to six times, increasing your speed with each repetition. (This is from the American Hiking Society.)

Snow Maze

In a large open area, create a maze in the snow by stomping down paths with the snowshoes. Make lots of twists and turns, intersections and dead ends. One person is "it" and counts to 10 while the other players go to locations in the maze, while staying only on the trails. "It" will then chase the other players, trying to tag them. But everyone must stay only on the packed trails. The next person who is tagged then becomes "it." (This game is courtesy of Snowshoe Magazine.)

Snow Writing

Try to write your name in the snow, in cursive, and then run backward over it to reach the beginning. (This is from the Special Olympics Coaching Guide.)

Sleds 'N' Shoes.

Round up some kids and their sleds and head for a good long hill. Try to find one that takes one to five minutes to climb. Pull a sled load of kids to the top. Then race the kids down the hill -- the kids on their sleds and you on your snowshoes. If you do this a few times, you'll know you've had a good workout! (Thanks to the American Hiking Society for this game.)

Most chasing or tagging games can be adapted for outdoor play on snowshoes.

And even if you prefer to remain a long, slow wanderer, you've still increased your fitness level from staying inside or walking at the mall.

Sources:

1. American Hiker, "Getting Started," December 2000, a publication of the American Hiking Society

2. SnowshoeMagazine.com

3. Special Olympics Coaching Guide