Are you in the mood for snow and being active outdoors in winter? Then why not try cross-country skiing! This endurance sport has many benefits. Our guide will explain what you need to get started and how to enjoy yourself as a beginner on a cross-country ski trail.
Cross-country skiing: table of content
Cross-country skiing – being active in winter
Cool air, white snow – in winter, you can experience nature in a very special way. No surprise then that people are attracted to the great outdoors even in sub-zero temperatures. Perhaps you regularly go hiking in winter and now you want to challenge yourself a bit more. Then cross-country skiing is your chance to combine a unique experience in nature with great endurance training.
Cross-country skiing and your health
During cross-country skiing, you glide across the snow using rhythmical movements on special cross-country skis, while additionally pushing with ski poles. All your limbs are therefore involved in the action meaning that cross-country skiing represents endurance training with a whole-body workout. In addition to your muscles, your cardiovascular system will also benefit. And don’t forget: moderate endurance training is beneficial for the immune system and can prevent colds, for example.
During cross-country skiing, you don’t just work on fitness but balance and coordination as well. A lot of cross-country skiers also say that the gliding, even motions have a kind of meditative effect. In general, it’s true to say that being surrounded by nature and exercising in the fresh air, moving through the picturesque countryside, is an absolute treat for body and soul.
Is cross-country skiing suitable for everyone?
If you’re generally active and enjoy exercising, starting cross-country skiing won’t be difficult for you. Even if you’ve only just discovered the joy of being active, cross-country skiing will be a good choice. You determine your speed and where you go, meaning you’re in control of the intensity so your body can get used to this new type of exertion. You don’t have to go all out either – on the contrary: moderate endurance training adapted to your fitness level is enough so you can benefit from the positive health effects of cross-country skiing.
But you must be careful if you suffer from (existing) conditions or previous and painful joint injuries. That also applies if you haven’t exercised for a while or you may be worried how much strain you can subject your body to. Our key advice is therefore: speak to your physician before starting cross-country skiing if you’re not sure. Your physician will let you know how to start, what you need to bear in mind, and which precautions you should consider.
Cross-country skiing can put a strain on the knees, for example. If your knees are causing you problems, wearing a knee support, such as the GenuTrain, can help. It will stabilize your joint, thus providing you with an additional sense of confidence.
Cross-country skiing techniques: classic vs skating
Cross-country skiing generally differentiates between two techniques: “classic” and “skating”:
Classic cross-country skiing takes place on a cross-country ski trail with tracks. That means there are two parallel grooves in which your skis are positioned. The classic technique is based on what is known as the diagonal stride: you push off powerfully with the right foot while inserting the pole with the left arm at the same time. The left foot glides ahead in the groove. Make full use of this gliding phase before switching sides – hectic movements are not needed. If you want to go faster, you can use the “double-pole push”: during this method, both arms move forward with the poles to push off. Your legs stay parallel.
Skating is generally seen as the more demanding technique of cross-country skiing. Here, you move ahead using what is known as the ice-skating stride, which is similar to the leg movement during inline skating: the skis are in a V position diagonal to the direction of movement. You push off with alternate legs. There are various sub-techniques for the use of the poles – depending on the route – from double-pole push to diagonal arm movements. Cross-country ski trails for skating don’t have parallel grooves but look more like a wide, flattened expanse of snow.
Skating is not just considered more technically demanding; this type of cross-country skiing is also more dynamic and greater speed can be achieved. That’s why skating is generally said to be more exhausting. All in all, you need a better level of fitness and coordination.
Cross-country skiing: tips for beginners
Compared to other types of winter sports, starting cross-country skiing is relatively easy. As you might have guessed, the classic technique is generally recommended for beginners. It mimics a normal way of walking where the arms are moved in opposite directions to the legs. But beware: even that requires certain coordination skills and you have to get used to the movements.
As a general rule, you shouldn’t underestimate cross-country skiing. Just launching yourself into it is not a good idea. It may sound easy but the implementation can be a little more complicated. There’s always a risk of performing the cross-country skiing technique incorrectly.
So if you don’t have any experience yet, you should ideally visit a course for beginners. Not only will you learn the technique for moving forward, but also how to stop and – just in case – how to fall “correctly”. When being instructed by a good teacher, you’ll soon enjoy cross-country skiing even more.
And another thought: if you’ve never done any winter sports, being active in the cold air may take a little getting used to. Give your body time to acclimate and gently familiarize yourself with this new type of exertion.
The right equipment
During cross-country skiing, the correct clothing is an absolute must. If you have winter clothing for running or cycling, you’re quite well equipped. If that’s not the case, make sure that your top and pants are made of breathable and moisture-regulating materials. Avoid cotton because it absorbs sweat.
Beginners often dress too warmly. Ideally, go with the onion principle and wear several thin layers. If you realize that you overdid the weather protection, you can take off a layer.
Gloves are very important during cross-country skiing: not only do they keep your hands warm but also provide protection in the event of a fall and prevent blisters. If you want to improve your performance, sports compression products, such as compression sleeves for the arms and legs, can be useful.
What about skis, boots, and poles? If you’re only just starting out, it’s better to rent these items than to buy them. You can try out different models and styles to determine what equipment is best for you. That’s also important because the equipment is different for the two techniques. You may start with the classic style but then want to try skating. Once you’ve found your passion for cross-country skiing and you’ve gained experience, you can always go and buy the equipment suitable for you.
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