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Transitioning from Trail Running to Snowshoeing

December 5, 2011
by Stephen R. Santangelo

http://www.primalfitness-systems.com/articles/archives/2011/exercises/transitioning-from-trail-running-to-snowshoeing.html

As trail running season comes to an end, fall forward to snowshoeing. Trail runners have long pounded the wilderness with miles and miles of long runs. By the time the season has ended much of the strength has been lost in favor of long aerobic workouts. Mid and late fall is the time to restore the body, rest the central nervous system and rebuild muscular strength; muscular strength as it applies to endurance athletes, not gym goers.

Consider taking a 4-6 week hiatus from aerobic training in favor of short term strength training. Dry training with snow shoes will not only provide restoration, it will begin to build the needed strength for snowshoe comps. Snowshoe racing demands more quad and hip flexor activation than trail running. Dry training is done with snowshoes. I highly suggest using an inexpensive pair of general purpose snowshoes. As seen in the first picture, I am walking up a grassy hill with a back pack which is half my body weight; 82 lbs. I suggest beginning with 20% body weight and increase poundage as strength increases. Find a steep hill and power walk as fast as possible; do not run. Attack the hill. Do as many repetitions as needed to feel the muscles exerting force.

   

A second exercise to perform on dry land is to walk, forcefully, while maintaining an extreme dorsi flexion of the feet the entire time while emphasizing knee lift. You must maintain this position. It will become an isometric exercise while moving the body forward. You will feel the front of your shin burn. When racing in snow, deeper than 4 inches, knee lift and hip flexion become extreme. Notice in the picture, illustrating dorsi flexion, the placement of the foot in the shoe. I have my foot moved forward enough so the shoe always remains parallel to the ground. This is very important. The action is similar to marching as fast as possible.

Both exercises should not last more than 60 seconds for each repetition.  Total workout time excluding warm up and cool down, needs to be only about 20 minutes, 2-3 times per week. The other days do lots of stretching and other physical activities such as basketball, swimming, pushups, yoga or any activity which is just for fun while working up a sweat. Remember, this is all about restoration, regaining your strength and preparing yourself for the upcoming snow shoe competitions.