Snowshoeing is a popular winter sport that is easy to learn, is ideal for all ages and abilities, requires minimal equipment, and will enhance your overall fitness in many ways. Snowshoeing is a great low-impact aerobic exercise that burns more calories than running or walking at the same speed. You can burn anywhere from 400-900 calories per hour doing this sport, depending on the terrain, speed and whether poles are used.

Whether you are a runner, cyclist, triathlete, or just looking to be healthy and fit, you are trying to find activities that will help you achieve your goals. Feeling stronger and healthier are what those many hours of training are all about, right. Well, why not put the winter off-season to good use. Integrating snowshoe cross-training into your regular routine will make you stronger, faster, fitter, and a more well-rounded athlete when the warmer months roll around.

Need help preparing for the race?

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Why Snowshoe?

There are a number of reasons to enjoy the benefits of snowshoeing:

• A fun, inexpensive and active way to visit the outdoors
• Simple to learn and easy to access places with snow
• Great cardiovascular exercise for adults and for kids
• An entertaining social group activity

Read more about the sport of snowshoe running

Technique:

The most important thing to remember is to keep your stride natural. Don't try to modify or exaggerate your gait. Walking or running should feel natural, and in either instance the terrain will dictate your stride. You will have the easiest time learning on gentle, flat, or rolling terrain, but the steeper and deeper the terrain gets, the more challenging and intense your hike or run will get!

Another point to remember when beginning snowshoeing is that your snowshoes have a larger "footprint" on the snow than you are probably used to. You might feel awkward for a few hundred yards, but soon your slightly wider stance will feel natural. The solution is to simply concentrate on spreading your feet a bit further apart throughout your stride this helps you avoid knocking your snowshoe frames together and possibly tripping.

The following are some thoughts to keep in mind: remember to lift those knees, think about a wider stance, and avoid dragging or shuffling your feet to prevent the crampons from catching on firm snow.

Uphill/Downhill/Traversing:

When you manoeuvre up steep slopes, a good technique involves aggressive use of the front crampons. Get your knees up and dig the front points of the crampons into the snow. Remember, the fastest way to the top is straight up - but a more practical method is to cross the slope diagonally.

When you are traveling downhill, avoid leaning backwards onto the tails of the snowshoes whenever possible. Try to keep your weight upright and over the center of the snowshoe, and let the front crampons (located under the ball of your foot) grip the snow to prevent sliding. When you are traversing slopes, stay upright and lean into the hill with each step. Keep your weight forward and your crampons beneath you. Short, even strides, as well as traveling with a set of poles, will help avoid slipping and ensure safety.

Deep Snow:

Lift your knees and shorten your stride. Your snowshoes are not designed to completely float above the snow, so you will find that you sink a little bit with each step. If you are traveling most often in deep drifts or light, fluffy powder, you may find that getting the next largest size snowshoe will improve your floatation. When in deep snow it is important to tread lightly and pace yourself.

What should you eat for race day?

Food is fuel. Everything you put into your mouth provides you with energy for activity. Follow these simple guidelines for what to eat before the race.

2 nights before the race

• Eat balanced meals and snacks throughout the day.
• Choose a supper high in complex carbohydrates (whole wheat varieties) and lean protein. Think whole wheat pasta with turkey meatballs, or fish and brown rice. (400-450 calories) You want to build up your energy stores in your liver and muscles.
• Stay away from sugary foods, gassy high fibre foods (beans/lentils), and high fat foods. No soda pop.
• Limit caffeine and have at least one cup of water at each meal and snack.
• Make sure you have a balanced high protein snack 1 hour before bed.

1 night before the race

• Again, balance meals and snacks throughout the day. Eat small portions every 3 hours.
• Choose a supper similar to the one the night before, high in complex carbs and lean protein. (450-500 calories) Prioritize carbohydrates at this meal (ie. add ½ cup grain over your usual meal portion).
• Instead of an evening snack, drink 2 -80z. glasses of water to hydrate your body. You ate extra energy at supper, so the key here is to hydrate. Do this at least 90 minutes before bed so you do not wake up in the middle of the night to head to the bathroom, you need your rest!

Race morning

• Drink 2 -8oz glasses of water right when you wake up to replace losses filtered to your kidneys overnight.
• For races 1-3 hours long, choose a 200-250 calorie snack, high in carbohydrate and a little protein (low in fat, sugar and fibre). Eat 1-2 hours before race.
• If you regularly drink caffeine in the morning, have your regular fix to avoid withdrawal during the race.
• Example breakfast: 1 cup smoothie with 1/3c. fruit yogurt, 1/2c. skim/soy milk, 1/3c. berries.
• Example breakfast: 1 egg scrambled. 1 1/2 pieces whole grain toast.
• Example breakfast for caffeine drinkers: A skim milk latte with a whole grain waffle.

During race
Drink 5 oz sports drink every 3o minutes. You may hydrate with water in between.