Cross-country skiing can provide a peaceful view of winter, but it's also an intense workout. It burns more calories than alpine skiing and provides a better total body work out. It's a great cross-training option for runners who live in snowy winter climates, or for anyone who wants to stay fit. There are two styles of cross-country skiing: classic and skate. Most people start off by learning how to use classic skis and then progress onto the more advanced techniques of skate skiing.
Classic Skiing
Step 1
Examine ski bindings and boots. A bar across the front of your boot will slip into a groove at the front of your ski binding when you apply pressure. Place your skis on flat ground. Use your poles to support your body weight, and step onto your ski toe first, with your toe bar positioned over your binding. Listen for a click to ensure that the boot is locked into the binding.
Step 2
Get comfortable balancing on one ski. After you find your center of gravity, put your other ski on. Place your poles aside for now; they will be easier to integrate once your feet find their rhythm.
Step 3
Walk with both skis on for a few minutes. Note how the back of the ski is not attached to your boot. This allows your foot a greater range of movement and lets you propel yourself forward more easily.
Step 4
Perfect your body position. Bend your knees and lean forward slightly at your ankles and waist.
Step 5
Practice a glide. Start balanced evenly on both feet. Slowly shift your weight to your right foot as you glide that leg forward. Switch legs and repeat. Neither ski should leave the surface of the snow. Keep skis parallel by centering your weight in the middle of each foot, two-thirds of the way up from your heel.
Step 6
Add your poles to increase speed, balance and calorie burn. When you push with your left foot, your right pole should be forward and vice versa. This basic movement is called the diagonal stride.
Step 7
Master the basic movement, and then attempt a turn. Decide which direction you want to turn and lift that foot up slightly before performing the glide motion. For example, if you want to turn left, begin the turn with your left leg. Follow with the other leg.
Step 8
Learn to fall and get up. Rehearsing the inevitable will give you more confidence on your skis. Gliding slowly along, lean back and sideways until you find yourself sitting in the snow. Take a moment to collect your poles in one hand and observe your surroundings. Roll back slightly and adjust your skis so they are parallel to each other and perpendicular to the slope of the hill. Bend your legs at the knee, dig your uphill edges into the snow, and push up off your back hand.
Tips and Warnings
- Keep your weight forward at all times. Leaning back is a surefire way to fall.
- When you are starting, out avoid cold, icy days. Ice creates fast conditions that can be dangerous for beginners.
Things You'll Need
- Nordic Skis
- Ski poles (optional at first)
- Nordic-style ski boots
- Appropriate winter clothing
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