Snowshoe Training for Winter Fitness

Are you planning on Snowshoeing this winter? There are a lot of ways to get ready for the sport, even without snow. Training & strengthening your muscles in advance is the key to preparing for a great season of snow adventures. Here are a few things for you to keep in mind when preparing for Snowshoeing.

To get fit and have fun snowshoeing


  • Should currently be able to walk for at least 30 min on flat terrain.
  • Should be free from any current muscle-skeletal injuries (check with doctor before starting a snowshoe program if you have or previously have had any bone or muscle problems).
  • Should be free from heart or lung disease or any problems associated with heart and lungs (check with your doctor to see if a training program is okay for you first).


  • See your doctor to be sure you are fit to start a training program.
  • Purchase a heart rate monitor and learn how to use it properly.
  • Purchase a pair of walking/hiking shoes if you don't already have a good pair (go to a footwear store with professional staff to help you choose a pair right for you). You'll also want to purchase a good pair of snowshoes if you don't already own some.
  • Sign-up for an event if there is one in your area; it will help you keep motivated!
  • Keep a training log of what you actually did, routes, etc

Exercise Regularly

If there are other exercise activities you enjoy doing in the Fall, these will help to build your endurance for Snowshoeing in Winter. Given that endurance is one of the key limiting factors for snowshoeing, this is the attribute that you will want to build prior to the beginning of the season. Exercising in the fall by hiking, biking and jogging will help your breathing, heart rate and stamina so that you’re ready to take on the mountain.


Remember to Stretch

Sore muscles are a Snowshoers worst enemy. Take care of your body by stretching after each workout. Remember that Snowshoeing can be a full body workout, not just concentrated in your legs. Remember to stretch all of your muscle groups, including upper and lower body, after each workout.

Have fun!

Snowshoeing is a great way to get the whole family outside and have a good time! Enjoy the mountains and challenge yourself as you set new goals.


Calculating Heart Rate

  1. 220 - your age = xxx
  2. That number plus and minus 5% is the range
  3. Calculate the values (the range) for 60%, 70%, 80% and 90%, so that number x.6 = __, x.7 = __, x.8 = __, x.9 = __.