Check out a brief
video of snowshoe running in the cornfields of Minnesota at: https://vimeo.com/yellowbirdflight/snowshoerunning
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been around for thousands of years and were originally made from a heavy frame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.
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.
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Article also printed on EnduranceBuzz.com blog, with permission. 2015.
Forging new trails in fresh snow.
Article also printed on EnduranceBuzz.com blog, with permission. 2015.