Learning to cross-country ski: the right techniques and routes
Cross-country skiing is becoming more and more popular, especially with younger athletes who are discovering this great endurance sport. It works all the major muscle groups, and can easily burn as much as 6,000 calories per hour. The smooth action involved also has a very low incidence of sports injuries.
The right cross-country skiing technique for beginners
If you want to learn cross-country skiing, the first question is always which technique to use and, above all, which one is easier? Regardless of your sporting experience, you should first learn one technique and then the other. For beginners, the classic technique is usually recommended because it allows you to get to know and test the trail and equipment first. However, a warm-up phase is a must beforehand, even when cross-country skiing!
The classic cross-country skiing technique for beginners
The classic style is the style that was first used at the Winter Olympics. Reason enough, therefore, to get to grips with this basic technique. The classic technique combines a diagonal step of the legs with the hands. The second variant in the classic style is the double pole thrust, in which the arms are responsible for moving forward.
How does classic cross-country skiing work?
The diagonal stride:
You've already done this step umpteen times - in fact, you do it every day! The diagonal stride is nothing more than moving with steps. One foot is placed in front of the other and the movement is created by lightly pushing off on the ground. The only difference to walking is that in cross-country skiing you have skis under your feet and exert a little more force on the ground. While the skis glide alternately over the snow, you should make sure you keep your balance. Keep your hands diagonal to your legs. It works best if you don't even think about your hands, because this movement diagonal to your legs happens all by itself.
The double pole thrust:
This technique is ideal for slightly sloping trails or on a fast and even surface. In the double pole push, both legs are parallel in the trail. The legs do not generate any propulsion here. The simultaneous and synchronous arm thrust with the poles sets you in motion. The tips of the poles are at the level of the bindings or slightly in front of them, the arms are loosely stretched forward and have the poles in the hands. Your hands should not grip the pole too tightly so that you can maintain momentum when pushing off. Now simply push left and right at the same time and you will glide forward with both legs standing on your skis. Caution: This technique can be very energy-sapping!
Learn to skate: cross-country skiing like the pros
After a few sessions in diagonal stride, you can definitely try your hand at the second technique. You may already be familiar with it from inline skating or ice skating: The skating technique in cross-country skiing is not significantly different. Skating has also been recognized in competitions since the 1970s, but now only skating is used in biathlon. The reason for this is the much faster progress in the snow, but it also requires a lot more strength and endurance.
How does skating work properly?
The more often you have been on cross-country skis, the easier it will be for you to learn this new movement. It is best to try out the movement on a flat trail or without skis first.
Put your poles away - you won't need them for the first few attempts.
Place the two skis together in a large V, with your heels closed to each other.
Shift your weight onto one leg and then push off with the inside edge of the boot/ski onto the other leg!
Skating faster than you thought: Start in a standing position and you will realize that you can hardly hold on. As soon as you start gliding with your second leg, you are already skating. At the end of the gliding phase, push back onto the first leg from the inside edge of the second boot/ski.
Poles: Insert at the height of the binding and bend your arms slightly, the poles should be used closely.
You should also pay attention to the following when using the cross-country skating technique:
your upper body should remain still
the flatter the terrain and the better the technique, the smaller the angle between the skis
long gliding phases that are adapted to the speed
Only add poles when the movement of the legs is automated!
-> Expert tip: The movement can first be internalized without skis with your eyes closed!
Braking while cross-country skiing: the right technique
You should also practise how to stop and stand still when cross-country skiing before you really get going, otherwise a fall is unfortunately inevitable. Similar to skiing, the “snowplow” or “pizza slice” is used to stop when cross-country skiing.
How standing still works:
The body's center of gravity should be shifted to both skis.
Place your hands on your hips to maintain a stable torso position and keep the tips of your poles behind your body
Both knees are bent and the heels are turned outwards.
In other words, the legs do a snowplow and you brake over the inside edges of the ski in the snow!
The emergency fall technique for cross-country skiing
Sometimes the moment has already passed when braking should be initiated. Or you feel: no grip, no stability - the fall is coming! Beginners often have problems, especially on hilly and winding sections. Every cross-country skier should therefore master the emergency fall technique: The cross-country skier drops backwards into a crouch until their buttocks touch the ground. In this way, speed can be taken out or a controlled fall can be carried out. A spontaneous fall to the side can not only be very painful, but could also endanger other cross-country skiers.
Cross-country skiing beginners: the right equipment for cross-country skiing
For beginners, the right cross-country ski set can be rented in many ski resorts or is even provided free of charge as part of a course. Breathable sports clothing is very important. If this is chosen incorrectly, cross-country skiers will sweat very quickly and become tired or even ill. Pay attention to these three factors when choosing your clothing:
Moisture compensation: your clothing should definitely be breathable! Good materials for cross-country skiing are merino wool, synthetic fibers and softshell fabrics.
Range of movement: Pants and top or jacket should fit in such a way that there is enough room to move. Tight-fitting clothing restricts your movements!
Water and wind protection: Even if you won't be racing down the trail at 80 km/h, your clothing should protect you from wind, water and snow. Otherwise you are bound to catch a cold!
Learning to cross-country ski? These ski/cross-country ski areas are ideal for beginners
Beginners in particular are often faced with the question of which ski/cross-country ski areas they should choose. In short: every major ski resort not only offers beginner courses, but also easier and shorter routes for inexperienced cross-country skiers.
Learn cross-country skiing technique in Austria
The stronghold par excellence for cross-country skiing fans is the winter metropolis of Seefeld in Tyrol. The most beautiful high plateau in the Alps, as the town likes to call itself, actually lives up to its name: over 254 kilometers of cross-country trails stretch across a beautiful backdrop. There are also wonderful cross-country ski trails for beginners and advanced skiers in other federal states such as Upper Austria and Salzburg!
Germany: Learn to cross-country ski in the Black Forest, Allgäu or Harz Mountains
There is something for everyone in the Black Forest: whether small circular trails for beginners and children or difficult high-altitude trails for professionals - the picturesque region in the Black Forest invites you all. The Allgäu, Upper Bavaria, the Bavarian Forest and the Harz Mountains are also well-known areas for cross-country skiing, where you can enjoy nature at the same time.
Learn to cross-country ski in Switzerland
There are several opportunities for cross-country skiing throughout Switzerland: A total of 5,500 km if you add them all up! The cross-country skiing areas extend across the whole of Switzerland.
What else you should know about cross-country skiing:
In order to not only perform with the right technique on the trail, we would also like to give you a little know-how about this sport. Background knowledge about the sport you are learning will turn a beginner into an advanced skier:
It all began in Norway: The history of cross-country skiing
In order to get from A to B in snowy regions, people were already using cross-country skiing techniques in the Old Kingdom. The original ski, found during excavations in Sweden, dates back to 2,500 BC and is therefore an indicator of the early use of constructions designed to prevent people from sinking into the snow.
Cross-country skiing finally became competitive in the middle of the 19th century! The first endurance races by cross-country skiers took place in Norway. When Norwegian students brought their skis to Germany, cross-country skiing also became a competitive sport in German-speaking countries from 1870. Cross-country skiing has been an Olympic discipline since 1924, although initially only in the classic style. Since the 1980s, skating has also been officially recognized as a technique.
The advantages of cross-country skiing
If you've read through our entire article, then you're probably convinced that you finally want to learn cross-country skiing. If you now want to know the disadvantages of cross-country skiing, then we have to disappoint you: There are none! Cross-country skiing really only has advantages.
Why you should definitely learn cross-country skiing:
Cross-country skiing is fun and relaxing at the same time.
Cross-country skiing burns a lot of calories (600 Kcal / hour!).
Cross-country skiing improves your stamina.
As grandma used to say: fresh air is good for you!
Pure relaxation: you can enjoy nature to the full!!
The risk of accidents in Nordic cruising is rather low.
Cross-country skiing is effective muscle training, especially when skating!
Cross-country skiing: Tips for beginners
No. 1: Take it slow! To learn cross-country skiing and stay injury-free, you should only gradually increase your speed. Your body first has to get used to the new movements.
No. 2: Learn the classic technique first and skate later! No master has ever fallen from the sky, so it's better to learn step by step - that's how the pros learned it.
No. 3: Set small goals! This way you can motivate yourself and keep cross-country skiing exciting for you.
No. 4: Keep at it! Even if not everything works the way you imagined it would. Regular training will always make you better. So: practise, practise, practise!
No. 5 Enjoy it! The most important rule at the end: enjoy nature and the fresh air!
We've convinced you and you're on your way to the cross-country ski trail or are even already on the trail? Then it remains for us to wish you lots of fun learning to cross-country ski. You should always have fun and it's more important than perfecting your technique!
