Cross-country skiing is one of the most demanding and effective endurance sports. With a VO2max that exceeds 90 ml/kg/min in elite athletes, cross-country skiers train their cardiovascular system and muscles like almost no other sport.

Whether classic style on the cross-country ski track or dynamic skating on the groomed slope – cross-country skiing combines endurance, strength, coordination and nature experience in a unique way.

What is cross-country skiing?

Movement on narrow skis powered by one's own muscle strength. Two techniques: Classic (in tracks) and skating (like ice skating). Equipment: Lightweight skis, flexible boots, poles. Terrain: From flat to hilly, groomed trails or open terrain.

Why cross-country skiing?

Full-body workout: arms, legs, core – everything works together. Gentle on the joints: gliding movement instead of impact. Nature experience: winter landscapes at their most beautiful. Calorie burner: 500-1,000+ kcal/hour depending on intensity.

Cross-country skiing has two fundamentally different techniques with different requirements.

Classic style

The traditional technique: Diagonal technique: Alternating left arm/right leg and vice versa. Movement in the track (cross-country ski trail). Push-off via the 'grip zone' under the ski (stepping wax or skins). Double poling: Both arms simultaneously for propulsion. Slower, but more technically accessible for beginners.

Skating technique

The modern, faster version: a skate-like movement sideways to the direction of travel. No track is needed – just a flat, groomed slope. Skis are waxed (no grip). Various techniques: 1:1, 2:1, diagonal skating. Faster, but more demanding in terms of coordination.

Which technology is right for whom?

Beginners: Classic is easier to learn. Fitness enthusiasts: Skating is more intense, burns more calories. Nature lovers: Classic allows for a more leisurely pace. Competitors: Both techniques – races are often run in both styles.

Equipment differences

Skis: Classic skis have a grip zone, skating skis are shorter and stiffer. Boots: Skating boots have a higher cuff for stability. Poles: Skating poles are longer. Track: Classic skiing requires a track, skating a wide piste.

Cross-country skiing requires coordinated interaction of arms and legs.

Classic: Diagonal technique

The basic movement: Mutual arm-leg coordination (like walking). Push-off phase: Weight on the push-off ski, short downward/backward push. Glide phase: Glide on the other ski. Arms work diagonally – pole supports the push-off. Find your rhythm: Smooth, don't rush.

Classic: Double-decker

For flat or gently sloping terrain: Use both poles simultaneously. Utilize upper body strength (trunk flexion). Legs only for balance, no push-off. Very efficient with good gliding properties.

Skating: 2:1 technique

The most common skating variation: Two leg push-offs per double poling technique. Asymmetrical: Poles used only on one side. For flat to medium terrain.

Skating: 1:1 technique

For ascents: Each leg push-off with pole planting. Symmetrical: Alternating left and right. High frequency, more effort.

Skating: Without poles (paddling)

For steep climbs: Leg work only, arms swing along. Last reserve on the mountain.

Cross-country skiing requires excellent endurance and upper body strength – the training reflects this.

Summer training

Most training time is in the summer: Roller skiing: Skis with wheels for asphalt – best technique simulation. Running/trail running: Building endurance base. Cycling/mountain biking: Leg endurance. Rowing/ergometer: Upper body endurance. Roller ski tracks: Special roller ski tracks.

Strength training

Essential for cross-country skiers: Upper body: pull-ups, dips, push-ups. Core: plank variations, Russian twists. Legs: squats, lunges. Specific: pulling movements (cable machine simulates pole work). 2-3 strength training sessions per week.

Endurance training

Periodization: Base endurance (GA1): 70-80% of training. Slow, long sessions. Heart rate 60-70% max. Threshold training: Pace at the lactate threshold. Intervals: Short, intense repetitions.

Technical training

Regular technique sessions: Video analysis: Review your own technique. Drill exercises: Isolate individual movement elements. Instruction: Trainer/class for feedback.

Training volume

Hobbyist: 3-5 hours/week. Ambitious: 8-15 hours/week. Elite: 20-30+ hours/week (yes, really).

The right equipment is essential for truly enjoyable cross-country skiing.

ski

Classic skis: Longer (height + 20-25 cm). Grip zone under the binding (wax, scales, or skins). Soft flex. Skating skis: Shorter (height + 10-15 cm). Waxed throughout (no grip). Stiff flex.

Shoes

The most important piece of equipment: Classic boots: Low-cut, flexible, like running shoes. Skating boots: Higher shaft, more lateral stability. Combination boots: A compromise for both styles. Fit is crucial – try them on in a specialist shop!

Bonds

Different systems: NNN (Rottefella): Widely used, multiple flex levels. SNS (Salomon): Alternative system. Prolink: Compatible with NNN. Boot and binding must be compatible!

sticks

Material: Carbon (lightweight, stiff) or aluminum (inexpensive, heavier). Classic length: armpit height (approx. height × 0.83). Skating length: chin/nose height (approx. height × 0.89). Handles and straps for comfort.

clothing

Functional clothing: Baselayer: Moisture-wicking (merino wool or synthetic). Midlayer: Insulation in cold weather. Cross-country ski jacket/pants: Windproof, breathable. Gloves: Thin enough for good feel, warm enough for cold weather. Hat/headband: Prevents heat loss through the head.

Cross-country skiing offers competitions ranging from sprint to ultra-distance.

Sprint race

Short and explosive: Distance: 1-1.8 km. Qualification (individual time trial) + knockout rounds. Final with 6 runners competing directly against each other. Tactics and positioning are crucial.

Distance race

The classics: 10 km (women) / 15 km (men): Individual start, interval start. 15 km (women) / 30 km (men): Skiathlon (classic + skating). 30 km (women) / 50 km (men): The ultimate distance.

Mass start race

Everyone starts at the same time: battles for position from the very beginning. Use the slipstream. The final sprint decides.

Seasons

Team competition: 4x5 km (women) / 4x10 km (men). Changeover by touching the next runner.

Worldloppet (popular races)

For everyone: Vasaloppet (Sweden): 90 km, legendary. Marcialonga (Italy): 70 km through the Dolomites. King Ludwig Run (Germany): 50 km. Engadin Ski Marathon (Switzerland): 42 km. Birkebeinerrennet (Norway): 54 km.

Tour de Ski

Multi-day event: 7 stages over 10 days. Various formats (sprint, distance, pursuit). Finale: Alpe Cermis – brutal climb.

Properly waxed skis make a huge difference – in glide and grip.

Lubricating wax

For both techniques: Hot wax: Iron on, cool, peel off. Different hardness levels for different temperatures. Liquid/spray wax: Faster, less durable. Re-wax regularly for best gliding properties.

Climbing wax (classic only)

For grip in the climbing zone: Klister: For temperatures above freezing and wet snow – sticky. Hard wax: For temperatures below freezing and dry snow. Observe the temperature range! Alternatively: Skin skis or waxless skis (maintenance-free).

Ski scales

The 'no-wax' alternative: Scales in the climbing zone grip mechanically. No climbing wax maintenance required. Slightly less gliding properties, but practical.

Fellski

Modern and popular: synthetic skin in the climbing zone. Excellent grip. Good gliding properties. Higher price, but highly recommended for beginners.

Tool

Basic set: Iron (specifically for skis). Waxes in various temperatures. Scraper (plastic). Brushes (nylon, bronze). Cork block for climbing wax.

Cross-country skiing is energy-intensive – proper nutrition is crucial for success.

Energy consumption

Extremely high: 500-1,000+ kcal/hour. For a fun run (50 km): 3,000-5,000 kcal. Carbohydrates are the primary fuel.

Before training/race

Carb-loading: Replenish glycogen stores. Last large meal 3-4 hours beforehand. Easily digestible foods: rice, pasta, bread. Drink plenty of fluids (but not immediately beforehand).

During long units

Replenish regularly: Consume energy every 30-45 minutes. Gels, bars, or liquid nutrition. Drink fluids containing electrolytes – even in cold weather due to sweat loss. Keep drinks warm (thermos).

After training

Utilize the recovery window: Consume protein and carbohydrates within 30-60 minutes. Chocolate milk is an affordable recovery drink. Replenish lost fluids.

Special features of cold weather

In cold weather: Higher energy requirements for warmth. Warm drinks are psychologically important. Runny nose, rising humidity – fluid loss is often underestimated.

Cross-country skiing is relatively safe, but not risk-free.

Typical symptoms

Overuse injuries: Shoulder/Arm: Due to intensive pole work. Back: Especially during skating (rotation). Knee: Due to poor technique or overuse. Fatigue during long sessions.

Injuries

Accidents: Falls (mostly harmless on snow). Collisions (rare, but possible). Skiing: Technically demanding, risk of falling. Frostbite: In extreme cold and wind.

Prevention

Strength training: Stability for joints. Core strength: Relieves back strain. Warm-up: Dynamic warm-up before intensity. Technique: Clean movement reduces strain. Equipment: Appropriate shoes prevent blisters and pressure points.

Cold protection

To avoid frostbite: Be aware of wind chill (effective temperature is lower). Wear face protection in extreme cold. Protect ears and fingers especially well. Bring a change of clothes.

Security

In the backcountry: Avalanche danger in alpine cross-country skiing. Leaving the track edge is risky. Exercise caution in poor visibility. Carry a mobile phone for emergencies.

Want to get started? Here's how to begin cross-country skiing.

First steps

Beginner course recommended: Learn the correct technique from the start. Avoid frustration. Gain confidence on skis. A 2-3 day course is sufficient for the basics.

Rent equipment

Start by renting instead of buying. Get skis, boots, and poles as a set. Test different materials. Only buy your own equipment after a few days.

Finding cross-country ski trails

In Germany: Allgäu, Black Forest, Bavarian Forest, Ore Mountains, Harz Mountains. Cross-country ski trail portals: trail information, cross-country ski maps. Day tickets or season passes for groomed trails.

The first few times

Short distances: 3-5 km to the start. Flat terrain is preferable. Keep the pace slow – technique before speed. Practice descents (braking!).

Equipment for beginners

Budget tip: Beginner sets from around €300. Skin skis for classic skiing (no waxing required). Combination boots if you want to try both techniques.

progression

After a few sessions: Longer distances (10-15 km). Trying out different techniques. First fun runs for motivation.