Snowshoe Running – Trails Not Required

By Susan Farago, Trailhead Running Coach

Check out a brief video of snowshoe running in the cornfields of Minnesota at: https://vimeo.com/yellowbirdflight/snowshoerunning
 

 If you are lucky enough to find yourself in a snowy destination and are yearning to get in some trail running, give snowshoe running a try! Snowshoe running is a lot like trail running yet the intensity and challenge offer a great way to get your heart racing and your quads burning with only your winter trail running gear and two additional requirements – snowshoes and snow.

Snowshoes have been around for thousands of years and were originally made from a heavy frame wrapped in hide strips designed to create a deck allowing the user to float above soft snow. Today’s snowshoe materials are drastically different but provide the same basic function. However, snowshoe running differs from traditional snowshoeing in a variety of ways. First, the snowshoes are lighter and have a shorter and narrower deck. Adjustable straps are designed to hold running shoes in the binding and a central pivot point allows the foot to rock back and forth while sharp teeth-like crampons allow the snowshoe to dig into ice and snow with every toe-off run movement. Some models also come with interchangeable crampons designed to handle a wide variety of terrain from ice to powder or hard pack. Prices range from $150-$350+ and more popular brands include Dion, Atlas, and Crescent Moon. What about poles? Not required.




Anatomy of a snowshoe used for running.

 




Snowshoe running requires significantly more effort than trail running including higher leg lift and slightly wider gate to accommodate the snowshoes. This slight change in form engages the stabilizing muscle groups in the core and hips. It also works out the ankles and calves thanks to banked, slick, or unpredictable terrain. Plus there are now two pieces of equipment between your bare foot and the ground: the running shoe and the snowshoe – each working in concert to propel you forward…most of the time. The first 10-15 minutes takes a little getting used to, but after a while you forget you have anything on your feet and your run stride only has to slightly adjust to its new form. 

 If you are new to snowshoe running plan to reset your pace expectations. Running a 10K on snowshoes in 2 feet of fresh snow across a rolling meadow can take up to 3-4 more minutes per your typical minute/mile pace than cranking out a 10K on dirt pack through your favorite patch of woods. Being at or above altitude just adds to the lung burning fun. No trails? No worries! Snowshoeing allows you to make your own trail whether it’s through a rural corn field, a mountain forest, or even an urban golf course! The overall experience is like running in slow motion yet your heart rate is sky high.

Snowshoe racing is an officially recognized sport sanctioned by the United States Snowshoe Association (USSSA - www.snowshoeracing.com). Races are held throughout the winter and early spring with distances ranging from 5K all the way up to 135 mile ultra endurance events. But snow is required. If you are thinking about signing up for a race in an area where snow is unpredictable wait until literally the last minute to register – a warming spell or blizzard can make the difference between an event being on or cancelled.

I first tried snowshoe running in 2012 on a trip to Minnesota. I had no gear and no experience but I just decided I wanted to give it a go. I found a website (www.cutemoose.net) that put me in touch with a local group of trail runners who met twice a week throughout the winter to snowshoe run. Luckily they were 15 minutes from where I was staying. One of the guys, who just happened to be the race director for the Braveheart Snowshoe Race Series, had an extra pair of snowshoes and let me use them for the first run. We ran at night on some groomed trails in a local park and after 2 hours I was exhausted, sweaty, and completely hooked on the sport. I bought a pair of snowshoes the next day. I run with the group whenever I am back in Minnesota. I also run in the cornfields and woods next to my parent’s house sometimes following the existing snowmobile tracks and other times forging my own trails.

 

Tips to get started with snowshoe running:



1. Search for a local club, group, or organization to run with or find out about local trails.

 2. Search for a place to rent snowshoes such as a local sports outfitter or resort. Make sure you rent snowshoes designed for running. Standard snowshoes typically used for hunting will work but they are heavier, wider, and can result in banging up the inside of your ankles.

3. Dress in layers. You will start out cold but will quickly warm up and sweat a lot! Plus your butt, calves, and shoes will get wet from the flying snow so best to wear materials that wick or repel water.

4. Bring a hydration pack and some calories.

5. Pace yourself accordingly and plan to take walk or rest breaks. Use this time to stop and enjoy the scenery!

If you do decide to buy your own snowshoes, there are many resources available on the web. When doing your research ask yourself how and where you plan to use the snowshoes (Ice or snow? Flats or hills?) If you plan to do any racing, look at USSSA’s website to ensure your snowshoes meet the sizing requirements for sanctioned events. 

 Snowshoe running is a great way to enjoy the outdoors year round and get in your trail fix during the winter months. And with the right gear, you can make your own trails.





Forging new trails in fresh snow.

 

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Article also printed on EnduranceBuzz.com blog, with permission. 2015.

http://endurancebuzz.com/2015/02/25/snowshoe-running-trails-not-required/

 

Max Cushion Trail Running Shoes

By Richelle Criswell, Trailhead Running Coach

Fifteen years ago, the trail running industry offered a small variety of trail running shoes. Most shoe companies took their road shoes, slapped a beefier tread on the bottom of the shoe, changed the color of the uppers to be more "earthy", and then called it a trail shoe. Today, runners have many choices when buying trail shoes. Multiple shoe companies now carry not just a trail shoe, but an entire line of trail shoes to appeal to multiple foot types, trail terrains, and distances. If your search for a trail shoe has lead you to the max cushion trail shoes, but you aren't quite sure if the shoe is for you, keep reading. . .

My "go to" trail shoes for the past 5 years have been what the industry refers to as "max cushion" shoes. Due to foot issues I would encounter on longer runs, I started running in the Hoka One One Mafate (which is no longer available, but they now have a Mafate Speed). After a few years, Altra Footwear came out with their version of a max cushion trail shoe called the Olympus and I started running in them. Why the switch? What's the difference? The shoes do look different than most and because of the visual differences, many questions tend to come my way.

Hoka One One Mafate

Altra Olympus

What's a max cushion shoe?

Max cushion shoes have thick foam mid-soles which provide an extra-cushioned ride for runners. I refer to the shoes as "marshmallow shoes" or "moon shoes" because that's what they look like (never mind the fact that I have a soft spot for marshmallows). Because the of the size of the shoes, people think the shoe would be heavy, but they are as light, if not lighter than a regular trail shoe. The second misconception is that you'll feel like you are running with "lifts in your shoes" or "in high heels" while wearing max cushion shoes. With the purchase of a shoe that is different from what you've been wearing, there is always a "breaking in" period where you get used to the new feel. The same goes for max cushion shoes. It's "feels" different at first, but after a few runs you'll be used to the shoes.

 

http://www.hokaoneone.com/technology.html

Hoka, Altra, or another max cushion shoe?

Not all max cushion shoes are the same. While the shoes all boast a thick foam mid-sole and extra cushion, some shoes may feel more or less cushy, wider or more narrow, and be "zero-drop" or "minimum drop. As the wearer of the shoe, it's your duty to put a little time and effort into reading up on the specs of the shoe to see what each offers and how they differ.

The biggest differences between Hoka One Ones and Altras are the footbed and the "drop". Altra Footwear is focused on creating shoes with footbeds that follow the nature shape of the foot--specifically the toe box. In keeping with natural foot mechanics, their shoes are also "zero-drop," which means the shoes do not have a built-up heel that tapers to the foot bed. The soles are the same size from heel to toe.

Hoka One One is more about varying the amounts of cushion and firmness. The footbed is more along the lines of what people are used to seeing and their shoes have a heel to toe drop that is minimal (not zero) but less than that of the normal shoe.

http://www.altrarunning.com/webapp/wcs/stores/servlet/Education_-1_15151_18952#FootShaped

What about tread?

Some runners have the luxury of being able to run in any shoe. Others have to decide what is more important to them. Is it more important to be able to run long distances without foot pain or to have "grippy tread" for more technical courses? Is it more important to have a light, fast shoe that feels responsive during a race or to have a shoe that is more like a Cadillac that can cruises over everything?

The Altra Olympus tread leaves a lot to be desired, but I am willing to forgo the tread deficiency in exchange for happy feet. Altra makes trail shoes with more aggressive tread (Lone Peak and Superior 2.0) but they do not have the max cushion I prefer. 

Olympus tread

Suprior 2.0 tread

Lone Peak tread

Hoka One Ones tend to have better tread across the board, but the footbeds tend to be more narrow than the Altras. The Hoka footbeds allow my feet tend to "fall in" which leads to blisters. Hoka One One now has many varieties (with varying widths) to chose from with their new models (and it may take a degree in Hoka-ology to figure out the difference between them). If your foot is indifferent to a natural footbed versus the industry standard footbed, knock yourself out and find the Hoka that is right for you!

Mafate Speed tread

Find a pair for you!

Your feet and running style will dictate which shoe works best for you. My foot likes a roomy toe box for my toes to "splay" while I run. I also prefer a zero-drop shoe (it took a couple weeks for my calves to get use to zero-drop) which is why my feet like to run in Altras (trail and road).  Many of the other shoe companies such as New Balance, Vasque, Brooks have their version of max cushion shoes, but I have not had a chance to personally run in them. If you are fortunate enough to have a specialty run store with a variety of trail shoes near you, then the best way to figure out which shoes works is to go in and try them on. Some of the stores even let you take them for a test run!! If you are not as fortunate, there are some online retailers that have a great return policy.

Stomp Lightly!