Many exercise physiologists consider Nordic skiing, also known as cross-country skiing, to be the best exercise you can do. The sport not only involves your legs and your arms, but it also engages your mind as you work to coordinate your actions to achieve balance and speed. While basic Nordic skiing is easy to learn, it is difficult to master. But the practice you put in improving your Nordic skiing technique will be time well spent.
Step 1
Decide what type of Nordic skiing you want to try. There are two types--the "classic" or diagonal stride technique that most people associate with cross-country skiing, or the skating or "freestyle" technique, which involves moving across the snow like a hockey skater. Beginners are encouraged to learn the classic style of Nordic skiing before attempting the skating technique.
Step 2
Ski for the first time at an established cross-country area with groomed trails. The trails are packed down, and diagonal grooves cut into the snow for classic skiing will make it much easier to learn. You can also rent the equipment you need and get a lesson at most cross-country ski areas.
Step 3
Find a flat section of trail and set your ski poles to the side of the trail and simply start walking in the parallel tracks with your arms swinging naturally at your side. Try to keep your body straight and slightly forward over your skis. Avoid leaning back on your heels; this will cause you skis to shoot forward and could leave you sitting in snow.
Step 4
Imagine yourself wearing a pair of socks and sliding across a slippery tile or linoleum floor. Press the balls of one foot into the ski and drive your foot and leg back gently, at the same time shifting your weight from your driving leg to your other ski. You should feel a gentle glide in that ski. As your glide slowly fades, press the balls of your gliding foot into the ski and gently drive that foot and leg back, shifting now to the opposite ski as you bring it forward for the glide.
Step 5
Continue kicking and gliding from ski to ski, concentrating on keeping your weight balanced over your gliding ski and slightly forward, over that gliding ski. Your legs should be nearly straight--comfortably bent, but not so that you are crouching. As your balance improves, increase the power of your driving leg and let yourself enjoy a longer glide.
Step 6
Swing your arms naturally at your side. Each arm should swing synchronously with the leg opposite it--your right arm swinging forward as your left leg glides forward and vice versa.
Step 7
Use your poles. Plant your pole tips in the snow opposite your driving foot with your arm almost fully extended, and push backward and down on the pole as you kick your opposite leg back. This should be a natural motion. As your foot glides forward, bring the arm on the opposite side simultaneously forward and plant your pole tip in the snow. Bring your arm back smoothly past your hip and extend it behind you.
Tips and Warnings
- Rent waxless skis--the kind with fish scales on the base beneath the binding--the first few times you go out. They're not as fast as racing skis, but they are easier to learn on. Take frequent breaks. Nordic skiing uses a lot of muscles and energy.
- The first few times out, stay away from hills. Climbing and descending hills on Nordic skis is very challenging, so gain some confidence before you take on hills. Avoid off-trail Nordic skiing until you're confident skiing on groomed trails. Breaking your own trail through the backcountry can be difficult and frustrating for beginners.
Things You'll Need
- Waxless cross-country skis with fitted bindings
- Ski poles
- Cross-country ski boots
- Gloves
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