Learning to cross-country ski can be challenging but rewarding, whether a beginner or an expert. If you’re new to the sport, you should know a few things before getting started.
The most important thing is to dress appropriately, especially skiing in extreme conditions. Hypothermia and frostbite are possible risks.
Basics
Cross-country skiing is a perfect choice if you’re looking for a fun winter activity that’s great for the entire family. The sport is easy to learn, requires minimal equipment, and offers a full-body workout that keeps you fresh and energized.
Whether you’re a beginner or an advanced skier, both styles’ basics are the same. Start by learning the kick-and-glide motion of classic cross-country skiing, which involves pushing off one ski and gliding along the other.
When ready, move on to skate skiing, which requires more balance and coordination. Using v-patterns as you push off each ski, skate skiing is similar to rollerblading or ice skating.
Once you’ve mastered the basics, explore your local trails. Make sure to choose a place where the snow is smooth and well-groomed, with tracks.
Equipment
If you’re not a skier but want to get out and enjoy the winter outdoors, cross-country skiing is an excellent option. It’s easy to start and a good way to get a healthy dose of exercise.
You’ll need a pair of skis and boots to get started. There are two main types of cross-country skis: classic (skis move straight) and skate (skis move laterally like ice skates).
Skate skis have a kick zone in the middle and two glide zones at the tip and tail. They are typically wider at the tips and are stiffer than traditional XC skis.
To start, choose a set of classic touring skis about 15 to 20 centimeters taller than you are. This will give you better control and keep you from slipping.
Safety
If you’re a beginner cross-country skier, it is important to remember that safety is of the utmost importance. Whether you are on groomed trails or untracked ski terrain, you must be safe and follow the rules.
Using the proper technique is key to skiing safely. Classic techniques are based on what is known as the ‘diagonal step,’ where your arms and poles are held out in front of you with your legs behind you.
In addition, keeping your weight centered on the balls of your feet is vital. This helps you avoid slipping and push off when you’re ready to glide.
As a beginner, it is best to start with easy-to-reach, well-marked trails and stay on them as much as possible. Moving on to steeper, more difficult trails too soon can increase your risk of injury or death.
Training
Cross-country skiing is a great cardiovascular activity that works for all major muscle groups and reduces joint stress. It also burns more calories than running.
You can train for cross-country skiing by following a training plan that includes strength and endurance exercises and core/stabilization. It is also a great way to get more exposure to the outdoors and increase your overall fitness.
The first step in cross-country ski training is to learn proper balance. Stand upright but relaxed, with your feet shoulder-width apart. Bend slightly at your ankles and knees to feel pressure underneath your feet.
Once you’re comfortable, place your skis in front of you in a V-shape. Turn your right foot onto the little toe, setting the outward edge of your ski against the snow.
Then, push off with your left foot and glide along on your right ski. Alternate between the two to practice gliding in a smooth, powerful manner.
