Cross-country skiing is an increasingly popular winter sport that combines the pleasure of gliding through nature with physical benefits. Whether you're looking for a peaceful moment in pristine landscapes, a fun activity to share with the family, or a complete workout to strengthen your cardiovascular and muscular systems, cross-country skiing is the ideal activity.
In this article, we met 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 tips for getting started in cross-country skiing and making the most of this accessible and rewarding discipline. Head out into the wide open spaces and discover the joys of cross-country skiing!
#1 Essential equipment for cross-country skiing
In cross-country skiing, there are 2 different skiing techniques. Each requires specific equipment. In cross-country skiing, you can choose either the "classic" technique, where the skis stay in the track without leaving the ground, or the skate skiing technique using the skating stride (this is the technique you see on TV in Biathlon and cross-country skiing competitions). Getting started in cross-country skiing is generally easier with the classic technique. Skate skiing, however, delivers more of a sensation of glide and speed.
With the classic technique, your skis never leave the ground. To propel yourself forward and avoid sliding back, you have a mohair skin (as in ski touring) on the ski. This allows you to push forward by pressing down on the skis. Manufacturers design these skis slightly longer than those used for skate skiing. Skate skis have no skin and are more rigid.
The skate skiing boot has a cuff around the ankle and is very rigid — the aim being to provide excellent foot support. The classic boot, on the other hand, is flexible enough to allow more freedom of movement. On cross-country skiing boots, the heel is not fixed to the ski, unlike the bindings in alpine skiing. Finally, skating poles are slightly longer than classic poles. Usually carbon, they are very rigid, lightweight and fitted with straps so you don't lose them.
#2 What to wear to get started in cross-country skiing
The 3-layer system is widely used in cross-country skiing, as in many outdoor sports.
One of the key features of cross-country skiing is that, unlike alpine skiing where you only descend, you have to propel yourself on the flat and uphill — making it far more demanding! Here are our tips 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 — the goal being to modulate layers as your effort progresses:
- 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 to avoid overheating (forget the down jacket or heavy fleece here).
- As a third layer: a windproof and breathable jacket, optionally waterproof to protect you from snow.
For the lower body, the ideal choice is a cross-country skiing tight or trouser with enough stretch to be windproof, particularly around the thighs where you're easily exposed to cold wind on descents.
To complete the outfit, a pair of gloves to protect your hands from the cold and wind, along with a lightweight beanie or thermal headband to protect your ears — these extremities always being very sensitive to the cold. Also make sure you choose the right size cross-country skis.
#3 Basic skate skiing techniques
Once your equipment and outfit are sorted, it's time to explore the basic skate skiing techniques. Whether it's flat sections, climbs, descents or turns, follow the advice of the pros!
On the flat and uphill
The principle of the skating stride technique 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, you use the technique known as "1-time". With every step, you propel yourself with the poles. Each time you push with your legs, you push with your poles.
Uphill, the "2-time" technique is preferred. Here, you only push with your arms every other stride, always on the same side. Every skier naturally has a preferred side on which the push feels easier.
Mastering descents
On the descent, you can let gravity do the work. Still, make sure you look ahead along your line and into the distance. If you fix your gaze on your skis and the snow, you'll end up falling.
To brake and turn, there are 3 possible techniques:
- To get started in cross-country skiing, the snowplough technique is the easiest. As in alpine skiing, the aim is to lower your centre of gravity and position your skis in a V shape. The tips are next to each other, without crossing the skis.
- For intermediate level, the skid allows you to both take a tight corner quickly and brake in cross-country skiing. Bear in mind, though, that a cross-country ski has no edges, so you skid far more easily than in alpine skiing!
- For advanced level, the step turn technique, 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 in cross-country skiing.
#4 Maintaining your cross-country skiing equipment
Maintaining your cross-country skiing equipment after every outing is essential to ensure its durability and keep it performing at its best. Remove snow and dirt from the bases with a soft brush, then wipe them clean. Check the bindings regularly and lubricate them if needed. Finally, dry your poles and boots in a temperate spot, away from direct heat sources.
#5 Hydration and nutrition
Cross-country skiing burns a lot of energy. It's essential to stay well hydrated and fuelled to make the most of your outing and avoid hitting a wall. Make sure you pack a small rucksack to carry water and food. You can also use it to store any layers you're not wearing.
Nordic skiing is an endurance sport practised in often cold conditions. Yet despite the outside temperature, you sweat a great deal due to the intensity of the effort. It's therefore essential to hydrate regularly to prevent 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 close to hand to ward off an energy dip or simply to recharge before heading off again.
With all these tips, you're ready to take on the cross-country skiing trails! For more, watch the video with Marie Dorin-Habert and Baptiste Lorier.
