Cross-country skiing is an increasingly popular winter sport. It combines the pleasure of gliding through nature with genuine physical benefits. Whether you're looking for a peaceful moment in pristine landscapes, a fun activity to share as a family, or a complete workout to strengthen your cardiovascular and muscular system, cross-country skiing is the ideal activity.
For this article, we spoke with passionate experts, including Olympic champion Marie Dorin-Habert and former French junior cross-country skiing team member Baptiste Lorier, to bring you all the essential advice for getting started in cross-country skiing and fully enjoying this accessible and rewarding discipline. Head out into the great outdoors and discover the joys of cross-country skiing!
#1 Essential equipment for cross-country skiing
In cross-country skiing, there are 2 different skiing methods. Each method requires its own specific equipment. In cross-country skiing, you can choose between the so-called "classic" method, where the skis stay in the tracks without leaving the ground, or the skating method using the skate stride (this is the method you see on TV in Biathlon or cross-country skiing competitions). Starting out in cross-country skiing is generally easier with the classic stride. Skating, on the other hand, delivers more of a sensation of glide and speed.
With the classic method, your skis never leave the ground. To propel yourself forward without sliding back, you have a grip skin on the ski (similar to ski touring). This allows you to push forward by pressing down on the skis. Manufacturers design these skis to be slightly longer than those used for skating. Skating skis, on the other hand, have no grip skin and are more rigid.
The skating shoe features a cuff around the ankle and is very rigid, designed to provide excellent foot support. The classic shoe, on the other hand, is flexible enough to allow greater freedom of movement. On cross-country skiing shoes, the heel is not attached to the ski — unlike alpine skiing bindings. Finally, skating poles are slightly longer than classic poles. Typically made from carbon, they are very rigid, lightweight and fitted with straps so you don't lose them.
#2 What to wear when starting out in cross-country skiing
The 3-layer method is widely used in cross-country skiing, as in many outdoor sports.
One of the key characteristics of cross-country skiing is that, unlike alpine skiing where you only go downhill, you need to propel yourself on flat terrain and uphill — which makes it far more of a full-body workout! 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 according to the weather — whether temperature or wind — with the aim of modulating your layers throughout the effort:
- As a first layer: a thermal base layer with a thermoregulating function. It provides warmth while remaining highly breathable.
- As a second layer: a warm fleece-style jacket, choose a stretch version for good freedom of movement and not too thick so you don't overheat (forget the down jacket or the heavy fleece here).
- As a third layer: a windproof and breathable jacket, optionally waterproof to protect you from the snow.
For the lower body, the ideal choice is a pair of cross-country skiing tights or trousers with enough stretch to be windproof, particularly around the thighs where you'll often face cold wind on descents.
To complete the outfit, a pair of gloves to protect you from the cold and wind, along with a lightweight beanie or a thermal headband to protect your ears — these extremities are always particularly sensitive to the cold. Also make sure you choose the right size of cross-country skis.
#3 Basic skating methods
Once your equipment and outfit are sorted, it's time to explore the basic methods in skating. Whether it's flat terrain, uphill, downhill or cornering — follow the advice of the pros!
On flat terrain and uphill
The principle of the skate stride method in cross-country skiing is to transfer your body weight from one leg to the other, from one ski to the other. Similar to ice skating, you need to find a balanced position with your hips over your foot, foot and leg slightly bent.
On flat sections, the so-called "1-tempo" method is used. With each stride, you propel yourself with the poles. Every time you push with your legs, you push with your poles.
On the uphill sections, the so-called "2-tempo" method is preferred. Here you only push with your arms every other stride, always on the same side. Each skier naturally has a preferred side where the push feels easier.
Mastering the descents
On the downhill sections, you can let gravity do the work. That said, make sure you look ahead and keep your eyes on the trail. If you fix your gaze on your skis and the snow directly in front of you, you will end up falling.
To brake and turn, there are 3 possible methods:
- For beginners in cross-country skiing, the snowplough method is the simplest. As in alpine skiing, the aim is to lower your centre of gravity and position your skis in a V-shape. The tips are placed side by side, without crossing the skis.
- For an intermediate level, the skid allows you to both take a tight turn quickly and brake in cross-country skiing. Bear in mind, however, that a cross-country ski has no edges, so you skid far more easily than in alpine skiing!
- For an advanced level, the step turn method, where you take small steps to the left or right to turn quickly.
To go further, check out our complete guide on how to descend confidently in cross-country skiing.
#4 Maintaining your cross-country skiing equipment
Maintaining your cross-country skiing equipment after every outing is essential to guarantee its durability and keep it performing at its best. Remove snow and dirt from the soles with a soft brush, then wipe them clean. Regularly check the bindings, lubricating them if needed. Finally, dry your poles and shoes in a temperate spot, away from direct heat sources.
#5 Hydration and nutrition
In cross-country skiing, energy expenditure is high. It is essential to stay well hydrated and fuelled to get the most out of your session and avoid hitting the wall. Remember to pack a small backpack to carry water and food. You can also use it to store any clothing you're not wearing.
Nordic skiing is an endurance sport practised in often cold conditions. Yet despite the temperature, you sweat a great deal due to the intensity of the effort. It is therefore essential to hydrate regularly to avoid dehydration, which can lead to fatigue, cramps or loss of concentration.
For snacks, energy bars, gels, or dried fruit are particularly well suited. Keep these snacks within easy reach to top up your energy when you feel a dip, or simply to refuel before heading off again.
With all these tips, you're ready to hit the cross-country skiing trails! For more, check out the video featuring Marie Dorin-Habert and Baptiste Lorier.
