An old outdoor enthusiast adage says "if you can walk, you can snowshoe," but running on snowshoes takes a little more practice. The movement can feel awkward at first. The pace is slower than road or trail running. The energy required can climb dramatically depending on terrain and the runner's overall fitness. But with a little practice, snowshoe running can provide an alternative cardiovascular workout.
Step 1
Put snowshoes on according to manufacturer's directions, making sure straps or latches are tight enough to keep the snowshoe secure, but not so tight as to obstruct blood circulation in feet.
Step 2
Take a few steps and adjust straps as necessary. The stance includes a slight straddle, but you should be able to walk normally.
Step 3
Walk in the snowshoes until comfortable with the movement of the snowshoe on your feet.
Step 4
Start running normally. Stay relaxed and focused on your natural stride. An exaggerated straddle or wide stance can tire thighs, calves and ankles or lead to falls and injury.
Step 5
Run for short intervals and progress gradually as you become more comfortable. Alternate running and walking to build endurance.
Tips and Warnings
- Do not try to back up when walking or running in snowshoes. Make full circles to the left or right to turn around or use a "T" step: when stopped, place one snowshoe at a 90-degree angle in front of the other and shift your body to bring the other shoe parallel to the lead shoe. Continue until turned around. To go uphill, shift your weight forward on your toes and plant the snowshoe's front cleat into the snow for stability. To go downhill, keep knees flexed with your weight centered over the shoe or, for very steep declines, on your heels. Avoid leaning backward. Runner's World magazine recommends wearing a lightweight running shoe a half-size larger than normal to accommodate heavier wicking winter socks. Gortex running shoes will keep feet dry and warm. Dress in light layers as body heat builds up faster than regular running. Start out heading into any wind so that the return trip will be easier with the wind at your back.
- As with any outdoor exercise, discontinue snowshoe running if you become weak, dizzy or disoriented. Drink plenty of water to stay hydrated. If snowshoeing alone, make sure someone knows where you are going.
Things You'll Need
- Running or racing snowshoes
- Running shoes or boots
- Wicking socks
- Layered winter running clothing
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