People like to say that if you can walk you can snowshoe, but fitness fans know there’s more to the sport than a simple stroll on the white stuff.
Try the fact that you can burn between 400 and 1,000 calories an hour on those scenic trails. Or that research has shown that those who substitute snowshoeing for running in the winter improve their running fitness compared with those who primarily run for their winter training, since they’re building endurance levels and strengthening quadricep muscles, among other benefits.
Snowshoeing on a level surface uses about 30 percent more calories than walking on level ground, primarily because of the resistance provided by the snowshoe, according to Ray Browning, assistant professor in the department of health and exercise science at Colorado State University.
“Your heart rate goes up, and you use more muscles to propel forward than level walking. It all adds up to a low-impact form of exercise that has both cardiovascular and aerobic benefits, as well as some resistance,” says Browning, adding that CSU’s physical activity laboratory has done industry-sponsored research on snowshoeing.
What’s more, snowshoeing uses every major muscle group and can work the hip flexors and extensors more than simply walking. And if you use poles, the upper body gets moving as well, conditioning muscles in the arms, shoulders and back.
Let’s not forget that the scenery is beautiful, the sport requires minimal equipment, and you can do it in many places — often for free.
Some of these things might explain why last year, 3.4 million people strapped on a pair of snowshoes and hit the trails, an increase of more than 1 million from 2007, according to the Sporting Good Manufacturers Association’s Sports & Fitness Participation Topline Report.
The typical snowshoer is 38 years old; about 58 percent are men and 42 percent are women, according to Reese Brown, administrator of Winter Trails, a national program that encourages participation in snow sports.
Brown attributes growth in snowshoeing to the fact that baby boomers are aging and can’t spend as much time downhill skiing as they used to. “Who can ski until 4 o’clock?” he asks. “With high-speed lifts you can get a lot of runs in early in the day and it’s still beautiful out, so people ask, ‘What else can we do?’ Snowshoeing.”
Brown also says the equipment is making it easier for people to enter the sport. “The shoes are so functional, light and small, and the binding technology has changed a lot in five years. They’re easy to get into and stay on. That has helped the sport grow.”
Despite the apparent ease of taking up snowshoeing, “a lot of people are mystified about what they need to know to get started,” says Katie Herod, marketing manager for Tubbs Snowshoes, a division of K2 Sports.
With so many models of snowshoes to choose from, it pays to do some research before buying a pair, Herod says. A couple of good places to start learning the basics about equipment are and .
Beginners can always rent equipment at a resort, nordic center or retailer like REI to find out if they even like the sport. Buying used equipment is an option as well.
If you decide to purchase equipment, the first thing to consider is the kind of snowshoeing you want to do. “If you go to the local golf course a few times a year, you’ll need a basic trail snowshoe, but not one with a heel lift or aggressive traction,” Herod says.
Snowshoes are sized for men, women and children according to weight and the type of trail you’ll be on. The basic types are entry level trail snowshoes, which are used mostly on fairly flat, packed surfaces; hiking or all-mountain shoes meant for a little more varied terrain; and backcountry snowshoes for tackling steeper slopes.
Just the FACTs
When it comes to features of the snowshoe, the industry likes to refer to the acronym FACT when determining features on a snowshoe:
F: Flotation is determined by how big the snowshoe is. The deeper and more unpacked the terrain, the bigger the shoe should be.
A: Articulation, or how the binding interfaces with the base — is it free-rotating, fitted or a hybrid? The more free-rotating, the more likely it is to be used for something like racing, versus backcountry trekking.
C: Control refers to how the binding fits your foot and shoe.
T: Traction is determined by how aggressive the crampons are. Serrated teeth are frequently added along the frame for stability when traversing.
Prioritize based on where you plan to snowshoe, Herod suggests, and then go to a dealer for testing. Take with you the pair of waterproof boots you plan to wear with the shoes and try them on to see if the fit is comfortable and the bindings are easy to adjust.
Then, get out there and enjoy it, recommends Ray Browning of CSU, who says there are tremendous psychological as well as physical benefits to snowshoeing. “Any reason to celebrate rather than tolerate winter is a good thing.”
Suzanne S. Brown: 303-954-1697 or sbrown@denverpost.com
Find a scenic snowshoeing trail
lists events as well more than 3,300 trails nationwide in a clickable map. The site has a lot of user-generated content, including forums on equipment, advice on how to dress and tips on techniques.
The Breckenridge and Frisco nordic centers each have 20 kilometers of singletrack snowshoe trails. Rentals and tours are available. The Frisco trails along Lake Dillon have scenic overlooks, and there are dog-friendly snowshoe trails for leashed pets. ǰ
Devil’s Thumb Ranch near Tabernash has more than 20 kilometers of marked snowshoe trails. Daily trail passes, equipment rentals and snack shop on site.
Leadville and Lake County have a groomed trail network that includes the Mineral Belt Trail as well as a new network at the Mount Massive Golf Course and a snowshoe trail to Interlaken in Twin Lakes. Trail use is free, but donation boxes are located along some routes.
Events
Feb. 12: Romp & Stomp fundraiser for Grand County Pet Pals, 10 a.m. to noon; snowshoe or cross country ski at the Grand Lake Nordic Center on the designated dog loop. Suggested donation $10 per person.
March 5: Tubbs Romp to Stomp in Frisco, a benefit for Susan G. Komen for the Cure. Free use of Tubbs demo snowshoes on a first-come, first-served basis for the 3K or 5K snowshoe walk or 3K snowshoe race; event/co
March 19: Crested Butte Nordic Council’s annual Progressive Bonfire Dinner takes participants snowshoeing or cross country skiing along a luminaria-lit 4K trail for a four-star, four-course meal. The event benefits the Gunnison/Crested Butte Junior Nordic Ski Team. Reservations are required, with seatings beginning every half-hour starting at 5 p.m. and concluding at 6:30 p.m. Tickets are $40 for adults and $15 for children. Crested Butte Nordic Center, 970-349-1707
