Popular from the Nordic countries to the Alpine regions, cross-country skiing is a sport that belongs to the so-called Nordic disciplines (along with ski jumping and Nordic combined). In cross-country skiing you move with skis on your feet and snow poles in your hands on mainly flat terrain, although you often face ups and downs with moderate slopes. Let's see then how to start practicing cross-country skiing.
How to start cross-country skiing
If you ever considered cross-country skiing as an activity that is practiced at a somewhat advanced age, in recent times this sport has found its way even among the youngest who, temporarily abandoning their passion for high-altitude skiing, go to this sport that allows them to keep fit and enjoy the mountains even in winter.
Cross-country skiing doesn't mean just walking on skis, it would be too simple. Ideally, always start with beginner lessons: this way you can learn the basic movement in a couple of hours and then start having some real fun. Later you will be able to learn the two main techniques, namely the alternate step and the skating step, which are distinguished by the different force exerted by the legs to move.
classical technique
The most classic technique of cross-country skiing consists of an alternate step (or "classic"), which takes place on tracks previously beaten by a snowcat. Until the 1980s, the classical was the only technique taught, also because it allows for a simpler approach to the discipline. While the poles transmit the thrust of the arms and are planted in the snow through the tip, the skis transmit the thrust of the legs and allow to advance along the beaten paths of the snow.
skating technique
The skating technique consists of a skating step and is practiced on a free and beaten track, but without rails. As mentioned a little earlier, this technique is more recent, because it was born around the eighties and, if before it was a purely competitive technique, today it has also been adopted by less experienced skiers. In the skating step, the skis do not advance along the slopes, but slide alternately, far apart, on a track devoid of tracks and diagonally with respect to the direction of travel. Unlike the classic technique, during the push of the legs, the ski is always in motion.
How to train for cross country skiing
To arrive at the beginning of the season with a good preparation for cross-country skiing, it is essential to train the muscles of the trunk, legs and arms. Not only that. Practicing an endurance physical activity such as running, cycling, or Nordic walking can help keep you from hitting the beaten path with shortness of breath.
equipment and clothing
When it comes to clothing for cross-country skiing, the advice is to invest in breathable sweaters and jackets, not forgetting good technical underwear. Specifically, technical underwear garments allow perspiration of sweat to the outside, regulation of body temperature and thermal insulation. Equally important are a pair of snug-fitting gloves, a hat, and a pair of sunglasses to protect against UVA and UVB rays.
skis and poles
For each cross-country skiing technique there are different types of skis, it is best to consult a seller or an expert technician, always considering your level, beginner or expert. Poles should be chosen according to skiing technique and should always be the right length for your height. As a general rule, long sticks up to the armpit are also chosen for the classic style, while for the skating technique the sticks reach up to the chin.
Shoes
When choosing shoes, you need to pay attention to the shape of the shoe. The footwear must be comfortable and tight at the same time, without the foot slipping. Normally, the distance from the toes to the toe of the snow boot should be about one centimeter. Also in this case, as in the case of skis, depending on the technique, different shoes may be more or less suitable: with the classic technique a boot with a resistant but quite flexible sole is preferable, while with the skating technique the The boot should be slightly higher to offer good ankle protection.
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