It is sometimes regarded as the ‘old lady´s´ sport amongst skiing experiences (wonder why, it is extremely strenuous!). Yet, cross-country skiing has new relevance today as a sport for both body and soul. Below Jessica Petersson and Jonas Rejdemo, ski instructors at Fjätervålen Ski Resort near Idre in Sweden, tell us why and how to get the most out of this often underrated ancient skiing technique.
Why Cross Country?
“Ever tried walking in deep snow?” asks Jonas. Walking, which you might enjoy doing during other parts of the year becomes a real chore. Put on your cross-country skis, just glide along and enjoy your surroundings. It´s a little secret that many older people, in particular, have discovered.
But cross-country skiing isn´t just about being practical about getting around in knee-deep snow. It is a fantastic sport in itself, exercising all of your muscles and giving you a great cardiovascular workout without straining your joints. Still not convinced? If you´re a downhill enthusiast or thinking of starting downhill skiing be aware that the balance training you can get from cross-country skiing makes your downhill experience all the more pleasing.
“It´s really all about that gliding feeling” says Jessica. And this is the dimension that is most convincing to us. Gliding through your preferred outdoor environment on cross-country skis makes life feel lighter.
Preparing If you´re thinking of cross-country skiing it´s a good idea to prepare in advance by taking longer walks during the warmer season or in places where the snow is not so deep, preferably with Nordic walking poles to get the right co-ordination going with your feet and poles. Walking up and down steps can help you to build strength and balance, so skip the elevator!
Technique
Before putting on your skis, practice a correct stance:
Hips parallel
Knees bent
Abdomen gently pressed in towards your back so that your pelvis is tilting slightly forward
Shoulders down and back
Eyes looking forward
As you set off remember to keep your stance and to get the right co-ordination going with your poles and legs:Left pole forward means that the right leg should be forward Right pole forward means that the left leg should be forward.
Safety Don´t be afraid of letting yourself go! A correct stance will keep you balanced. Select a flat path to build up confidence if you are concerned about the hills. Know your path and if you´re in a ski resort, stick to the pre-prepared cross-country tracks. Don´t set ambitious goals! Take it easy and enjoy. If you feel that you can go further than you originally planned, do it. Tell someone else where you are going but skip getting into an accident whilst you are groping for your mobile telephone. By all means take it with you but do remember to turn it off!
With the Family If you´re trying to get your children out on skis, cross-country is a great way to start building up balance and co-ordination skills. At the same time, children can quickly run out of energy cross-country. Strategies for encouraging your children to enjoy this great sport include:
Start small. Make a small ski track around the house, for instance. Once again, don´t set ambitious goals.
Be prepared to take some breaks!
Create an adventure.
Take along some snacks or food (e.g. sausages) for grilling over your own open fire.
An estimated 20,000 people participate in the annual cross-country Vasaloppet Race in Sweden. Anyone can join. A sister race is held in Mora, Minnesota annually. Learn more about it!
But cross-country skiing isn´t just about being practical about getting around in knee-deep snow. It is a fantastic sport in itself, exercising all of your muscles and giving you a great cardiovascular workout without straining your joints. Still not convinced? If you´re a downhill enthusiast or thinking of starting downhill skiing be aware that the balance training you can get from cross-country skiing makes your downhill experience all the more pleasing.
As you set off remember to keep your stance and to get the right co-ordination going with your poles and legs:Left pole forward means that the right leg should be forward Right pole forward means that the left leg should be forward.
