Cross-country skiing is an increasingly popular winter sport. It combines the joy of gliding through nature and physical benefits. Whether you're looking for a peaceful moment in pristine landscapes, a fun activity to share with the family, or a full-body 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 youth national cross-country skiing team member Baptiste Lorier, to bring you all the essential tips for getting started in cross-country skiing and fully enjoying this accessible and rewarding discipline. Head out into the great outdoors to discover the joys of cross-country skiing!
#1 Essential equipment for cross-country skiing
In cross-country skiing, there are 2 different skiing techniques. Specific equipment suited to each technical is required. In cross-country skiing, you can either use the so-called "classic" technical, where the skis stay in the track without lifting off the ground, or the skate skiing technical (this is the technical you see on TV in Biathlon or cross-country skiing competitions). Getting started in cross-country skiing is generally easier with classic technical. Skating, on the other hand, delivers greater sensations of glide and speed.
For the classic technical, your skis never leave the ground. To propel yourself forward without sliding back, you have a grip skin (as in ski touring) on the ski. This allows you to push forward by pressing down on the skis. Manufacturers make these skis slightly longer than those used for skating. Skating skis have no grip skin and are stiffer.
The skating shoe has a collar around the ankle and is very stiff. The aim is to ensure excellent foot support. The classic shoe, on the other hand, is flexible enough to offer greater freedom of movement. On cross-country skiing shoes, the heel is not fixed to the ski, unlike alpine skiing bindings. Finally, skating poles are slightly longer than classic poles. Usually made of carbon, they are very stiff, lightweight, and fitted with straps so you don't lose them.
#2 The outfit for getting started in cross-country skiing
The 3-layer technical system is widely used in cross-country skiing, as in many outdoor sports.
One of the specific features of cross-country skiing is that, unlike alpine skiing where you only descend, you need to propel yourself on flat terrain and uphill, making it much more physically demanding! Here are our tips to help you choose your 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 layer up or down as the 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-type jacket, choose a stretch version for good freedom of movement and not too thick to avoid getting too warm (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 option is a pair of tights or cross-country skiing trousers with enough stretch to be windproof, particularly around the thighs where you'll easily be exposed to cold wind on descents.
To complete the outfit, a pair of gloves to protect you from the cold and wind, plus a lightweight beanie or thermal headband to protect your ears. These extremities are always very sensitive to the cold. Also make sure to choose the right size cross-country skis.
#3 Basic skating techniques
Once the equipment and outfit are sorted, it's time to discover the basic skating techniques. Whether on the flat, climbing, descending, or turning, follow the pros' advice!
On flat terrain and on climbs
The principle of the skate skiing technical technique in cross-country skiing is to transfer body weight from one leg to the other, from one ski to the other. Similar to ice skating, the aim is to find a balanced position with the hips above the foot, foot and leg slightly bent.
On flat sections, the so-called "1-time" technical is used. With each stride, you propel yourself with the poles. Every time you push with your legs, you push with your poles.
On climbs, the so-called "2-time" technical is preferred. Here you push with your arms only once every two strides, always on the same side. Every skier naturally has a preferred side where the push feels easier.
Mastering descents
On descents, you can let gravity carry you. Even so, make sure to look ahead and focus on your trajectory. If you fix your gaze on your skis and the snow, you will end up falling.
To brake and take your turns, there are 3 possible techniques:
- To get started in cross-country skiing, the snowplough technical 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 side by side, without crossing the skis.
- For an intermediate level, the skid allows you to both take a tight corner 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 technical, where small steps are taken left or right to turn quickly.
To go further, check out our complete guide on how to descend on cross-country skis.
#4 Maintaining your cross-country skiing equipment
Maintaining your cross-country skiing equipment after each outing is essential for ensuring its durability and keeping it performing at its best. Remove snow and dirt from the soles with a soft brush, then wipe them down. Check the bindings regularly, lubricating them if necessary. Finally, dry your poles and shoes in a temperate place, 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 make the most of your outing and avoid hitting the wall. Make sure to pack a small backpack to carry water and snacks. You can also use it to store clothing 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 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 levels or simply refuel before heading off again.
With all these tips, you're ready to take on the cross-country skiing tracks! To find out more, watch the video with Marie Dorin-Habert and Baptiste Lorier.
