How to get started in cross-country skiing
Cross-country skiing (also known as Nordic skiing) has been growing like crazy in the last few years for many reasons:
- It’s loads of fun.
- You don’t need a ski lift or even mountains.
- It’s one of the best total body aerobic workouts ever.
- It’s a fantastic way to get outside and enjoy yourself in winter.
- It’s the perfect opportunity to join an amazing community of people who love to play outdoors.
Following are a few tips on how to get started…
Get in shape
Cross-country skiing is widely known as one the best (and one of the most fun!) full-body aerobic workouts going, and one of the great things about it is that practically anybody can do it. If there’s snow on the ground and you’ve got the proper equipment it can be as easy as going for a mellow ski in your local park.
On the other hand, as soon as you decide to pick up the pace your entire body – lungs, heart, legs, arms, and core – are going to kick into overdrive to get you around the track.
So to get the most out of your time on the snow, we highly recommend you ramp up your fitness level before it even starts snowing. Do your best to get in as many sessions as possible of any kind of endurance sport – running, biking, swimming, rowing, even fast walks – and you’ll start off with a huge advantage.
Choose the right gear
Cross-country skiing is divided into two basic disciplines: classic cross-country and skate skiing. It’s important to understand the pros and cons of each before you get started so check out our article on the differences between classic and skating.
Total beginners often find the classic technique to be the easiest due to the natural walking stride used. On the other hand, if you’re an ice skater or inline skater then skate skiing should also feel quite natural.
Both disciplines require the same basic gear – skis, boots, bindings and poles – however, with few exceptions, the gear for the two disciplines are different.
When starting out, it’s a good idea to rent your skis, boots and poles so that you can avoid an initial investment that might not eventually be the best gear for you. In the process, you’ll benefit from the expert advice you’ll get from the crew in the ski shop and they’ll also take care of waxing the skis for you.
When renting equipment, make sure you understand how the boots fit into the ski bindings and how to take them out. Be sure to practice this while you’re in the store where you can still ask questions.
If you buy your own skis, be sure to read our article on how to wax cross-country skis before you hit the trails. Fortunately, 80 – 90% of new skis sold today use ski skins underfoot meaning you won’t have to wax for exact snow conditions, which makes things a whole lot easier.
Once you have your skis, be sure to take care of them by learning to carry them properly. This may sound silly, but the camber of Nordic skis and their narrow width makes them notoriously difficult to carry until you learn the tricks. Simple clips at the tip and tail solve the problem masterfully and a well-designed ski bag will not only protect your skis but also the inside of your car on your way to and from the Nordic ski area.
Take a lesson
Cross-country skiing is easy to learn because the basic motion in both classic and skating is fairly intuitive. Nevertheless, there are some subtle details in things like weight shift and body positioning that, if learned early, can save you the frustration of several days of flailing.
Most Nordic tracks have some kind of instruction available so sign up for a lesson to get the basic technique dialed which will enable you to go far and fast as efficiently as possible. And whether you take a lesson or not, you can learn a lot from our article on how to cross-country ski.
Dress for success
Most skiers who are new to the sport underestimate how much heat your body will generate once you get going. When you’re sitting in a warm car looking at a snowy track and a temperature gauge below zero, it’s easy to overdress.
However, after a few sessions, you’ll soon end up with the perfect clothing combo for any and all weather conditions. Until then you can get a big head start by choosing your clothing according to the 3-layer system, which will enable you to add or remove layers as you heat up and cool down. And don’t forget to check the weather forecast to keep any weather surprises to a minimum.
When it comes to gloves and hats, warmth is important but unless it’s crazy cold outside you won’t need heavy gloves or hats. Keep in mind that finger dexterity can be very helpful and the ability to let heat escape from your head and neck areas can greatly increase your comfort as your body gets warmer.
Finally, sun protection is key because snow reflects and intensifies UV rays. High-quality sunglasses are needed to protect your eyes and the right lenses can increase visibility in flat light and low light conditions. Sunblock that protects your face and lips is also essential, even on cloudy days, when you can still easily get burned. It’s always better to wear sunblock and not need it than to need it and not have it!
Hydration and fuel
When you’re planning what to wear, also think about how you’ll carry the layers you aren’t wearing as well as hydration and fuel. When you’re at the track you’ll find that many experienced skiers use a hip belt which provides maximum freedom of movement for their upper body. Because Nordic skiing is a high aerobic sport, be sure to take plenty of fluids with you and hydrate well both before and after you ski.
Hot tip: on really cold days, think about filling your flask with warm water!
You’re also going to burn through a lot of calories so make sure to pack a couple of easily digestible energy bars, gels or snacks. Having a few of these handy will ensure you don’t unexpectedly bonk on that last lap around the track as the sun is going down.
Women’s hydration belts and packs
Men's hydration belts and packs
Hitting the trails
In most places, the first thing you’ll need to do when you get to the cross-country tracks is buy a ski pass. The type of pass used varies: some places issue a card similar to what you get at many alpine ski areas that opens a gate. Other places provide a wrist band that can be checked at random by ski patrollers on the track. Regardless of the system, the cost is far less expensive than an alpine ski pass and goes to maintain the tracks and services, which of course nurtures the local cross-country ski community. So be confident in knowing that the money you’re spending is put to good use.
Trails will in most cases have two sets of tracks – one for classic cross-country skiers and the other for skaters. The classic lane will have two parallel ski tracks that are to be followed in a straight line. Skaters are not allowed on classic tracks because their diagonal stride wreaks havoc on the parallel tracks.
The skating lane is groomed flat and can usually be skied on by skiers using both skate and classic technique. Before you start, be sure to familiarize yourself with the rules about this and other things like which lane to use, overtaking others, what to do in case of an accident, and general ski trail etiquette.
Cross-country ski areas distinguish the difficulty of their tracks using a color code system similar to the one used at alpine ski resorts. Green trails will be shorter and flatter while red and black trails will be longer, more technical and with steeper sections.
Many Nordic ski areas will have sections of the trail where snowshoers and hikers might share the trail for a short section. Understand that some of these outdoor enthusiasts might not understand the nature of cross-country skiing and when you meet them on the trail, be courteous, slow your speed and be prepared to stop unexpectedly.
Now that you understand the trail system, it’s time to go. Hopefully you’ve done this before you’ve gotten far, but if you haven’t already done so, check to make sure the sole of your boot matches the binding. When removing ice and snow from the sole of your boot, resist the overwhelming urge to hit the boot sole with your ski pole because the tungsten tip can damage the boot. Another helpful hint is to avoid overtightening your boot laces, which will reduce blood circulation and cause cold feet. On the other hand, if your laces are too loose, you’ll lose performance so aim for just right and don’t hesitate to pull over and adjust your laces when you’re on the track.
When you’re ready, start slowly with a 10- or 15-minute warmup to help wake up your body, get the blood moving and prevent injury.
Like all sports, cross-country skiing has a learning curve and even the local experts have been in your shoes on their very first day. So, go at your own pace and keep in mind that falling is all a part of this lifelong adventure. Have fun with it and take the opportunity to laugh about how silly you feel every chance you get because before you know it, you’ll be the one gliding along effortlessly in the fast lane. Enjoy!
Discover our other articles on the Cross-country skiing Stories and Guides page.