How Cross Country Skiing Can Make You a Stronger Runner and How to Get Started
Cross-country skiing is an excellent winter activity that can complement and enhance your running performance.
With colder weather and snowy conditions, getting outside in the winter months can become more challenging, and treadmill running indoors can become monotonous. Cross country skiing can be a great sport for getting outside during the running season, staying active, and cross-training to prepare for spring, summer, and fall season events.
In the Midwest, cross-country ski season typically begins in November or December and lasts through March. Plenty of time for you to take on this new sport!
What is cross-country skiing?
Cross-country skiing, also known as Nordic or XC skiing, is a form of skiing that takes place on relatively flat or gently rolling terrain, allowing skiers to move across snow-covered landscapes. Unlike downhill skiing, which focuses on descending slopes, cross-country skiing emphasizes horizontal travel over varied distances.
Cross country skiing includes both classic and skate skiing techniques.
What is classic cross-country skiing?
In classic cross-country skiing, the skier uses a diagonal stride, which mimics the walking or running motion. The skis move parallel to each other in pre-made or groomed tracks on the snow, helping to provide stability during the kick-and-glide motion.
The skis used tend to be longer and often have a grip zone or "wax pocket" under the foot which allows skiers to kick off the snow during the stride phase. Also, classic skiing poles are generally shorter than those used in skate skiing.
What is skate cross-country skiing?
In skate cross-country skiing, the skier uses a side-to-side skating motion, similar to ice skating. The skier pushes off to the side, propelling themselves forward with a more dynamic and fluid movement.
Skate skis are shorter than classic skis and do not have a grip zone. The entire base of the ski is smooth, as skaters rely on a lateral push for forward momentum. Skate skiing poles are longer than classic skiing poles to provide more power and efficiency during the skating motion.
The skate technique involves a V or diagonal stride, with skiers pushing off on a slight angle to each side. It requires a more significant use of upper body strength compared to classic skiing.
Skate skiing is well-suited for wider, groomed trails without the parallel tracks found in classic skiing. Skaters often use the entire width of the trail, making it more versatile in terms of trail conditions.
How to Choose Between Classic and Skate Skiing?
The choice between classic and skate skiing depends on personal preference, skill level, and the type of terrain you plan to explore. Some skiers may even switch between the two techniques during a single outing.
How Can Cross-Country Skiing Make You a Better Runner?
Cross-country skiing can make you a better runner by offering a range of physical and physiological benefits that can positively impact your running performance.
Benefits of Cross-Country Skiing for Runners
Cardiovascular Endurance
Cross-country skiing is an aerobic exercise that engages your cardiovascular system, improving your endurance. This can translate to increased stamina during running.
Full-Body Workout
Unlike running, which primarily targets the lower body, cross-country skiing engages both the upper and lower body. It works the arms, core, and legs, contributing to overall muscle strength and balance.
Low-Impact Exercise
Skiing is a low-impact sport, reducing the stress on your joints compared to running. This is particularly beneficial for runners who may be prone to injuries from repetitive impact.
Increased Leg Strength
The leg movements in cross-country skiing, especially the push-off with the skis, help build strength in the quadriceps, hamstrings, and calves. This added strength can improve your running performance.
Core Stability
Balancing on skis requires a strong core. Improved core stability can enhance your posture and running form, reducing the risk of injuries.
Variety and Active Recovery
Cross-country skiing provides a change of scenery and a break from the monotony of running. It can be a fun and effective form of active recovery, allowing your running muscles to rest while still engaging in a cardiovascular activity.
Getting Started with Cross-Country Skiing
New to cross-country skiing? Here are some tips to get started. Who knows, it may eventually become your favorite sport and season of the year!
Get the Right Skiing Gear
Obtain cross-country skiing equipment, including skis, boots, and poles. Make sure the equipment is suitable for your skill level and the type of terrain you'll be skiing on.
You’ll also want to wear warm clothing that is lightweight, moisture-wicking and comfortable. Visit a local ski shop for tips on what to rent or buy.
We recommend Gear West or Pioneer Midwest if you’re local to the Minneapolis area.
Take a Lesson
If you're new to cross-country skiing, consider taking a lesson from a certified instructor. You can also get tips from a friend who already knows the sport well.
Proper technique is crucial for an effective and enjoyable experience. If you want to take your skiing to the next level, at Outpace Coaching, we offer coaching plans to build your endurance and speed for cross-country skiing race events, as well as other endurance sports.
Start with Groomed Trails
Begin on groomed and flat trails, as they are easier for beginners. As you gain confidence and skill, you can progress to more challenging terrains.
Practice Basic Skills
Proper technique is essential for efficiency and injury prevention. Learn the basics of diagonal stride, double poling, and snowplow techniques.
Start with shorter sessions and gradually increase the duration and intensity as your fitness improves. This approach helps prevent overexertion and minimizes the risk of injury. If you are already a long-distance runner or biker, you may find that you can go a bit longer than your friends who do not have this type of training.
Bring Fuel and Hydration
Bring plenty of food and water to fuel your workout. Hydration packs can also be helpful.
Be Consistent and Have Fun
Consistency is important when learning a new sport. Enjoy the learning process and know there will be improvements over time.
Ready to Become a Stronger Runner with Cross-Country Skiing?
Include cross-country skiing in your training routine as a form of cross-training. Balance it with your running schedule to reap the benefits without overloading your body.
By incorporating cross-country skiing into your routine, you can enjoy a winter-friendly activity that complements your running training, leading to improved overall fitness and performance.