Get fit and away from it all this winter on snowshoes
Physical and mental benefits associated with activity, experts say
It’s the season for snowshoeing. In a region known for its mountainous and forested trails, ski slopes and back-country terrain, snowshoeing is the fastest growing outdoor winter sport in North America, according to Kathryn Stanton, the race director for 5 Peaks Adventures and Yeti Snowshoe Series.
“More and more runners are participating every year,” Stanton said.
According to Tubbs Snowshoes, a U.S. snowshoe manufacturer since 1906, 5.5 million Americans made 22 million snowshoeing outings last year. The frosty, fresh-air sport is excellent cross-training for runners and walkers. Snowshoes, Stanton explains, can be specified for running or hiking.
“Both will feel like walking (or) running in the sand,” she said. “If you can walk, then you can snowshoe and if you run, then you can run on snowshoes. It is a ton of fun and anyone can do it.”
Snowshoeing can be a challenging cardiovascular activity that demands more energy needed to walk or run on pavement or trails. “One can adjust their speed and terrain to meet personal comfort levels, but compared to walking or running, a rule of thumb is: snowshoe activities use 50 per cent more energy,” said Phillip Gary Smith, the senior editor at
Snowshoe Magazine. “A 12-minute
If you can walk, then you can snowshoe and if you can run, then you can run on snowshoes. Kathryn Stanton, race director for 5 Peaks Adventures and Yeti Snowshoe Series
mile running equates to about an 18-minute mile pace snowshoeing.”
Passionate about the outdoor winter sport, Smith also said the “sheer beauty found when shoeing” is “legend.”
“One could wax poetic about it and has, in volumes. Taking in Mother Nature after a snowfall or even during one, a particular freshness is found with the air clean and crisp and the bows of trees covered with white, while the quiet is overwhelmingly silent. Answers to questions you may never have thought of come to fruition in these settings,” he said.
“The physical benefits of snowshoeing are truly remarkable; however, the mental gains one makes with peace of mind and the sense of calm on trails exceed the physical gains. Add the two together and one begins to experience the ecstasy of being.”
Indeed, snowshoeing brings a unique serenity to your cardio work- out. Registered physical therapist Eric Hoppe says that snowshoeing replicates the benefits of walking and running.
“Snowshoeing is a good cross-training activity for runners as it involves a similar movement and uses many of the same muscles as running on a road or trail. Snowshoeing is also good for aerobic training as the weight of the snowshoes and the relative softness of the snow result in a higher level of aerobic workout in a shorter period of time,” he said.
Hoppe said running on snow lessens the impact of each step and can help prevent or recover from injury. He noted one technical distinction between the activities.
“One important difference is the amount of hip flexion required — the legs have to be lifted higher (on snow) than a regular running style on the road.”
Today’s snowshoes are lighter and more technical their wood prototypes. They come in three general types: large, heavy-duty snowshoes for back-country treks, medium snowshoes for moderate distances on back-country trails and small, lightweight snowshoes for running and aerobic workouts. Regular runners or hiking shoes are appropriate.
Remember to dress in layers, reminds Stanton of the Yeti Series. “Don’t overdress by wearing a heavy jacket or one that can’t breathe fast enough,” she said.