Cross-country skiing is an increasingly popular winter sport. It combines the pure joy of gliding through nature with comprehensive physical benefits. Whether you are looking for a peaceful escape in pristine landscapes, a fun family outing, or a full-body cardiovascular and muscular workout, cross-country skiing is the ideal activity.
In this article, we caught up with passionate experts, including Olympic champion Marie Dorin-Habert and former French Junior National Team cross-country skier Baptiste Lorier, to bring you all the essential tips to get started in cross-country skiing and make the most of this accessible, rewarding discipline. Head out into the great outdoors to experience the joys of cross-country skiing!
#1 Essential gear for cross-country skiing
In cross-country skiing, there are 2 different skiing techniques. Gear tailored to each technique is required. In cross-country skiing, you can either use the classic technique (or "diagonal stride"), where the skis stay in the tracks without leaving the snow, or the skate skiing technique (the technique you see on TV during biathlon or cross-country skiing competitions). Starting cross-country skiing is generally easier with the classic technique. On the other hand, skating delivers greater glide and speed sensations.
For the classic technique, your skis never leave the snow. To propel yourself forward and prevent slipping backward, the ski features a skin or grip zone (similar to ski touring). This allows you to push off and glide ahead. Manufacturers build these skis slightly longer than skate skis. Skate skis have no grip skins and feature a stiffer flex.
A skating boot features a rigid ankle cuff for maximum lateral support and foot stability. A classic boot, by contrast, is more flexible to allow natural forefoot roll. On cross-country skiing boots, the heel is free to lift off the ski, unlike alpine skiing bindings. Lastly, skating poles are slightly longer than classic poles. Typically made of carbon, they are stiff, ultralight, and fitted with ergonomic wrist straps for secure handling.
#2 Outfits for getting started in cross-country skiing
The 3-layer system is widely used in cross-country skiing, as in many outdoor sports.
One particularity of cross-country skiing is that, unlike alpine skiing where you only go downhill, you need to propel yourself along flat sections and up climbs, making it much more physically demanding! Here is our advice to help you choose the right cross-country skiing outfit.
Here are the 3 layers typically recommended for the upper body, to be adjusted depending on weather conditions (temperature and wind), with the goal of adapting your layering as your effort changes:
- For the first layer: a thermal base layer with thermoregulating properties. It will provide warmth while remaining highly breathable.
- For the mid-layer: a warm fleece-style jacket, preferably stretchy to provide great freedom of movement and lightweight enough to avoid overheating (steer clear of down jackets or bulky fleeces here).
- For the third layer: a windproof and breathable jacket, ideally waterproof to protect you from falling snow.
For the lower body, the ideal choice is a pair of cross-country skiing tights or trousers with enough stretch, offering wind protection—especially across the thighs where cold headwinds hit hardest on descents.
To complete your kit: a pair of gloves to protect you from the cold and wind, along with a lightweight beanie or thermal headband to keep your ears warm. These extremities are always highly sensitive to the cold. Also, make sure to choose the right cross-country ski size.
#3 Basic skate skiing techniques
Once your gear and outfit are set, it's time to explore the basic skating techniques. Whether on flats, uphills, downhills, or tackling turns, follow the pros' advice!
On flats and uphills
The principle behind the skate skiing technique in cross-country skiing is shifting your body weight from one leg to the other, from one ski to the other. Much like ice skating, you need to find an athletic, balanced position with your hips directly over your foot, keeping knees and ankles slightly flexed.
On flat sections, you use the "one-skate" (V2) technique. With every stride, you push off with your poles. Every leg push is synchronised with a simultaneous pole plant.
On climbs, the "two-skate" (V1) technique is preferred. Here, you plant your poles on every other leg push, always on the same side. Every skier naturally has a dominant side where poling feels more powerful.
Mastering descents
On downhills, let gravity do the work. Remember to look ahead along your line rather than straight down. If you stare at your ski tips and the snow, you will likely lose balance and fall.
To slow down and make turns, 3 main techniques can be used:
- For beginners in cross-country skiing, the snowplough technique is the simplest. Just like in alpine skiing, the key is to lower your centre of gravity and form a V-shape with your skis. The tips remain close together without crossing.
- For an intermediate level, the skid turn allows you both to carve sharp turns quickly and to brake in cross-country skiing. Keep in mind, however, that cross-country skis lack metal edges, making skidding happen much more easily than in alpine skiing!
- For an advanced level, the step turn technique, where you take small steps to the left or right to turn quickly.
To take it a step further, check out our full guide to learning how to tackle descents in cross-country skiing.
#4 Caring for your cross-country skiing gear
Caring for your cross-country skiing gear after every outing is essential to ensure durability and maintain peak performance. Remove snow and dirt from the bases using a soft brush, then wipe them dry. Regularly inspect the bindings and lubricate if needed. Finally, let your poles and boots dry at room temperature, well away from direct heat sources.
#5 Hydration and nutrition
Cross-country skiing burns a high amount of energy. Staying well-hydrated and properly fuelled is vital to get the most out of your session and avoid hitting the wall. Consider carrying a small backpack with water and nutrition. You can also use it to stow extra layers as you warm up.
Nordic skiing is an endurance sport often practiced in cold conditions. Yet, despite low outside temperatures, you sweat significantly due to the intensity of the effort. Staying regularly hydrated is essential to prevent dehydration, which can lead to fatigue, cramps, or loss of focus.
When it comes to snacks, energy bars, gels, or dried fruits are ideal. Keep these snacks within easy reach to fend off energy dips or simply to recharge before heading out again.
With all these tips, you are ready to hit the cross-country skiing tracks! To learn more, check out the video featuring Marie Dorin-Habert and Baptiste Lorier.
