5 Strength Moves for Snowshoe Running
Snowshoe running is a great way to build leg strength and cardiovascular endurance through the winter months, but it can also be a challenge with more demands on your stability and core strength. If you’re hoping to get out on snowshoes this winter, try incorporating these strength moves into your training a couple times each week.
The additional strength and stability work will prepare you for snowshoe running and pay huge dividends in the spring when you get back out on the roads.
Single Leg Deadlift
Using a kettlebell, perform single leg deadlifts by hinging from the hips while extending one leg out behind you and dropping the weight down towards the floor. Keep the supporting leg stable by engaging the glute, remembering that the stability in this move comes from anchoring or driving down through the glute. If you’re having trouble balancing, choose a spot on the floor on which to fix your gaze.
Skaters
These lateral jumps, with a controlled landing will help you build explosive power. Land softly, engaging through the core to maintain stability. Alternate back and forth focusing less on the distance that is covered and more on explosive power and elevation of the jump.
Drop Lunge
If forward lunges have ever bothered your knees or been uncomfortable, this is a good alternative. Drop knee back while maintaining stability through the supporting leg, come back up to neutral or continue to raise the leg in a ‘running’ pose. If you’re having difficulty with weight, consider removing the weight until you’ve gained enough stability to start adding weight back in.
Banded Kick-Outs
These banded kick-outs mimic the stride of skate skiing and are a great way to engage the glutes. Slow it down or speed these up, depending on what you’re comfortable with.
Side Plank with Leg Raise
While every other move here requires core stability, the side plank with a leg raise requires a bit more targeted core strength. If the leg raise is so much, consider simply holding the side plank for 30-60 seconds. Once you’ve gotten to a 60 second hold, add in the leg raises incrementally.
Will you get out on snowshoes this winter?
—Sarah
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