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Snowshoes have been around for thousands of years and were originally made from a heavy frame wrapped in hide strips designed to create a deck allowing the user to float above soft snow.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.

 

_____________
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!

Gear Review: UltraAspire ASTRAL Hydration Pack

The first hydration pack I ever bought was a Nathan brand pack with the 1L bladder. The pack lasted a couple of years and carried everything from band-aids and chap stick to body glide, peanut butter and jelly sandwiches, and electrolyte caps. Aside from my running partner, it was one of most reliable and essential pieces of gear in training for trail races ranging from 10K to 50M. Four years ago, I met the folks at UltrAspire and learned the founder of Nathan had decided to leave Nathan and start his own company (again) called UltrAspire. The idea was to continue to create hydration packs, belts, and handhelds that met a runner's needs with regard to comfort, functionality, and durability.

It took four years to finally get my hands on an UltrAspire pack. Initially, the Utah based company was still working on their production and distribution models making it a little difficult to get my hands on one I am also a firm believer in using something until it's no longer usable. The Nathan packs last quite sometime, even after throwing them into the washer a couple of times. The stars finally aligned and last month the UltrAspire ASTRAL pack arrived on my doorstep.

The ASTRAL is UltrAspire's first women's specific pack. Their description is, "Finally, a vest that doesn’t squish the chest while providing comfortable fit and style for beautifully fit people of all sizes and shapes." The pack is made to fit so that you don't feel like you are wearing a pack. The pack also touts strategically placed pockets including a small waterproof pouch to keep your salt tablets dry (aka safe from sweat). You can read more about the specs on the spec page.

UltrAspire provides an informational video highlighting features that separate the pack from others. Rather than re-state information provided in the specs and the video, I'd like to touch on the four features that made me love this pack.

1) Simplicity. The curbed zipper pulls make it easy to grab while running with sweaty, cold, or tired fingers. The bladder hanger system make it easy to secure the bladder--which is key when refilling your pack at aid stations. The boot hook system used to secure the pack once it's on is much easier and very forgiving--no longer will you fill like you are being squeezed by your pack. Once the pack is on, there are multiple tension straps to help make the fit truly your own. Even the fastener for your drinking tube is magnetic! Get the tube remotely close to the fastener and it snaps into place! When dexterity is hard to come by in the middle of an ultra, opening your pack should not be a challenge. The design of the clasps, zipper pulls, and hooks make this pack easy to open, refill, and take off/put on.

Hydration Tube Fastener	Magnetic Piece on Fastener	Snaps in Place
Boot Hooks	Adjustable Straps	Zipper Pulls

Bladder Hanger

2) Women's Specific. UltrAspire calls it the Curved Harness which translates to no longer having to fasten your pack across your chest. Your "girls" no longer feel like they are propped up on a shelf. Instead the Curve Harness frees your chest from any pressure of fasteners, pockets, or excess anything!

Curved Harness

Side View

3) Compartments. I admit, at first glance, the location of the front two compartments near the rib cage didn't look promising. I thought they would get in the way while I was running. On my first test run, I loaded them up with stuff--winter gloves, arm warmers, 5 gels, and buff. The compartments did not get in the way, they did not bounce-- I hardly noticed them. The compartments quietly did their job as I happily enjoyed my run. The harness straps have a compartment on each side of the chest (specific location depends on how you've strapped yourself in). One compartment is mesh-y zipper pouch (or what I like to call, my chap stick and mini body glide holder). The other compartment is a tyvek-like magnetic clasp pouch that is perfect for your salt tablets because the pouch keeps them DRY!

Waterproof Pocket	Mesh-y Pocket

Large Front Pockets

4) Softness.  The pack is constructed of mico-fiber mesh fabric which means the pack fits to you perfectly while being light-weight and allowing for circulation as your body temp rises. Your mind will be able to focus on your run instead of, "This $@#$@ pack is weighing me down!"

Light Weight Micro-Fabric Mesh

Light Weight Micro-Fabric Mesh

Light Weight Micro-Fabric Mesh

Running gear is personal. Trail running women come in all shapes and sizes and this pack does a fantastic job at providing a one-size fits all women option. To find the ASTRAL pack, check in with your local dealer. If there isn't a local dealer, you can also purchase one online either on UltrAspire's webpage or at one of the online dealers. When in doubt, give the fine folks at UltrAspire a call. They are always happy to answer any questions you may have.

Socks and Gaiters

By Richelle Criswell, Trailhead Running Coach

There are a variety of ways to ensure your feet are happy on the trails. Next to shoes, socks and gaiters play a key role. Here's what we've discovered.

Technical Socks
There are many types of socks available to trail runners - thin, cushioned, moisture wicking, breathable, etc. The most important thing is to find socks that are comfortable to you. It may take a few tries but finding the right socks makes a big difference in your overall foot comfort.

Knee Socks
Knees socks are fun and can also protect your skin against poison ivy and other things that can scrape up your legs, especially when trails become overgrown. Socks vary in function (compression, protection) and style but our favorite place to go is Proud Runner.

Gaiters
Gaiters help keep rocks and debris out of your shoes and are a fun way to add a little pizzas to your trail wardrobe. Our go-to place for gaiters is Dirty Girl Gaiters. Gaiters also come in heavier fabric for winter trail running and help keep snow out of your shoes. We don't have much need for that in Central Texas!

Hydration Packs

By Richelle Criswell, Trailhead Running Coach

Staying hydrated is a critical component to trail running. Frequently there are no drinking water sources on the trails so you have to carry your water. There are many hydration options to choose from but the important thing is to find what works best for you. Below are some of our favorites!

Nathan Hydration Pack
Our Pick -> Nathan Sports Race Vests
We have run with Nathan brand hydration packs for years. They fit well and the soft, light weight fabric provides virtually no chafing against bare skin for most runners. Some of the hydration packs come with a 1.5 liter (~3.3 lbs fluid) or 2 liter (~4.4 lbs fluid) hydration bladder that fits into the back of the pack. We have found that the 1.5 liter works best for most women (the 2 liter will be heavier but can be worth it for having the extra fluid in the Texas heat). The Nathan packs also have a few extra pockets and pouches which are great for carrying keys, gels, bars, or even a thin jacket. Nathan makes a wide variety of packs, but our "go to" pack is the HPL-008, HPL-020, or Intensity.

Waist Packs
Waist pack water bottle holders come in a wide variety of shapes and sizes. Some carry one bottle while others can carry multiple bottles. Because each person is build uniquely, it is best to try on a waist pack before you buy it. Don't forget that you'll be carrying 1-2 extra pounds of water while running (16oz = 1 pound) so make sure the waist pack fits and won't chafe or bind. Some runners may also experience GI (gastrointestinal) issues with the extra pressure on their abdomens while running so that may be another consideration.

Hand Held Bottles
Many trail runners use hand held carriers to carry a water bottle. There are a variety of brands including Nathan, CleanBottle, and others. Our personal preference is to keep our hands free while trail running. Carrying a bottle (or anything for that matter) in one hand can also alter your running gait and impact your form. So if you can, opt for a back pack or waist pack style hydration system and keep your hands free and your body balanced.

Camelbak Hydration - Why We Don't Recommend these for Running
Camelbak packs are predominantly built for mountain biking and they work great in that application. But for running, the packs are just a little too heavy, rugged, and stiff for a comfortable, light weight fit.

Hydration packs can be found at local Austin retailers such as REI. Otherwise they can be ordered on line. If you are opting for a hydration pack that straps to your back or around your waist, it's best to "try before you buy" to make sure it fits you properly.

Headlamps for Night Trail Running

By Susan V. Farago, Trailhead Running Coach

Planning to trail run at night? Or get an early start to your day by running before dawn? Headlamps are a key piece of equipment that enables you to enjoy the trails in a whole different light!
When it comes to headlamps there are here are a few key points to keep in mind:   1) Lumens, Beam Distance and Run Time
When you head out to buy a lamp, there are three things you'll want to look for on the package. Most headlamp companies are quick to boast about their Lumens, Beam Distance and Run Time. Lumens (tell you how intensely a light glows at its source) will tell you how bright the headlamp shines, but that doesn't tell you how far it goes. That is when you'll look for beam distance on the package so you can know how for you can see with your headlamp. Headlamp makers calculate run time until lights can no longer produce usable light (the light of a full moon) at 2 meters. Look for a clock icon plus a number of hours (usually shown in abbreviated form, such as 50h).
 
2) Cost
The more battery, the more power for light brightness and duration. If you buy the "least expensive" headlamp, don't be surprised if it barely lights the area around your forehead. If you invest a little more in your headlamp, the $30 - $40 range, you'll most likely be getting a headlamp that has multiple brightness settings for you to choose from. If you were buying a headlamp to use for camping, and only need it for being able to see in your tent, or walking to and from the tent to the bathrooms, an the lesser expensive headlamp would do the trick. If you plan to be running, on trail and at night, you'll want to be able to see a little further ahead of where you are, which would lead you to pay a little more for a headlamp.
    
3) Batteries
If you choose a headlamp that comes with a battery pack (which is usually rechargeable battery), be sure to check where the batter pack mounts. Can is be carried in a waist pack or is it mounted to a head strap that you wear? Keep Batteries Fresh! Once you get a headlamp, check your headlamp's batteries to make sure they are fully charged and ready to go. If it's been a while since you've used your headlamp and/or changed it's batteries, it might be good to go ahead and buy new batteries. If your batteries are rechargeable, make sure you have a fresh and full charge each time you head out.
    
4) Ask for Input
We have found the sales staff at REI and Whole Earth Provisions are great resources when you are shopping for headlamps. Do not be afraid to ask questions. Let the sales staff know exactly how you plan to use the headlamp. When in doubt you can always ask us for our input--we have tried all sorts of headlamps. We have also tried wearing headlamps in different places (on head, around waist, in hand), and while the waist or in hand provides additional help with depth perception, the most traditional placement is on the head. Here are some common and trusted headlamp brands: Petzl, Black Diamond, Princeton, and Ay-Up <- Our personal favorite! REI provides a great Headlamp Product Info sheet as well as a list of the headlamp brands they carry.