Beginner - So, You're New At This

    Snowshoeing, if you have never done it before, is very similar to walking.  If you can walk, more than likely you will be able to snowshoe.  To train as a beginner in snowshoeing, begin by getting a physical from your doctor.

    For you beginners, the Perkinstown Tramp race probably isn't something you're going to win outright.  However, finishing the race may be a bigger "win" then coming in first place.  You have the option of going 3 kilometers (km) or 6 km.  3 km is about 1.86 miles.  6 km is about 3.72 miles.  Most beginners will opt for the 3 km race.  For those who haven't really worked out in a while, two miles per hour is a pretty good clip while walking.  So, your initial training's objective is to get you capable of walking 2 miles in 60 minutes.  Snowshoeing will take a little more effort and is a little bit slower than walking.  Fortunately, the 3 km race is shorter than 2 miles and you are limited to 60 minutes.  

Phase 1 - Six Weeks of Just Walking

    Once you're checked out by the doctor, start your first phase of training by just walking.  During your walks, don't overdue it.  Focus on adding 5 minutes of walking per week during the first three weeks.  Walk five times a week at minimum to prepare for the Perkinstown Tramp.  Follow the schedule below:

Week 1:  Start with a daily 15 minute walk at an easy pace.
Walk five days the first week.  We want to build a habit, so consistency is important.  Spread out your rest days, such as making day 3 a rest day and day 6 a rest day.  Don't worry about how far you walked - just walk. 
Weekly total goal: 75 minutes.

Week 2:  Start with a daily 20 minute walk at an easy pace.
Walk five days the second week for 5 minutes longer per day.  Again, spread out your rest days, such as making day 3 a rest day and day 6 a rest day.  
Weekly total goal: 100 minutes.

Week 3:  Add 5 minutes a day so you are walking 25 minutes, 5 days a week. Or you may wish to extend yourself more on some days, followed by a rest day.
Weekly total goal: 125 minutes.

Week 4:  Add 10 minutes a day so you are walking 35 minutes, 5 days a week.  Sometime after each walk, determine how far you walked with your car's odometer or a pedometer.
Weekly total goal: 175 minutes.

Week 5:  Add 10 minutes a day to walk 45 minutes, 5 days a week.
Weekly total goal: 225 minutes.  Again, determine what distance you walked per day. 

Week 6: Add 15 minutes a day to walk 60 minutes, 5 days a week.
Weekly total goal: 300 minutes.  Determine what distance you have walked each day.

Snags:  If you find any week to be difficult, repeat that week rather than adding more time, until you are able to progress comfortably.

Graduate:  Once you are able to walk 60 minutes at a time comfortably, move on to Phase 2.


Phase 2 - The Snowshoe Experiment

   Once you've gotten yourself so you can walk a couple of miles comfortably, rent or borrow some snowshoes when the snow first starts to fly, get out in the backyard, and strap those babies on.  Then, walk around in them.  Try them out.  Try going uphill.  Try going sideways.  Try going backward (good luck).  Try going downhill.  Get a good feel for what they can do.

   Once you have tried that, walk through your yard in an area that you haven't walked before.  This is called "packing" the trail.  Notice the effort you have to make to pack the snow.  Now turn around and walk back on the packed trail you made.  Notice how much easier it is.

   If you find yourself a little unsure of yourself, unsteady, try using some cross country skiing poles.  The truth is, that using the poles while snowshoeing will not only help balance you, it will also use your upper body muscles and provide a more complete workout for you.