Trend sport cross-country skiing
In recent years, cross-country skiing has become a popular winter sport for young and old alike. This endurance sport not only works many muscle groups, it also burns a lot of calories! In addition to the health aspect, cross-country skiing also has an adventure value. On the freshly groomed trails through the snow-covered Ramsau at the foot of the Dachstein! What more could you want?
My name is Belinda and I have been cross-country skiing since I was a child. Cross-country skiing is very popular with my family.
For me, it's not just a balance to everyday life, cross-country skiing gives me a certain feeling of freedom.
I'm very happy to live in Ramsau and to be able to hit the trails right on my doorstep. My favorite circuit is the one around the Kulmberg. Not only is it varied with different levels of difficulty, but it also offers a fantastic backdrop. From the Herold loop, you have a wonderful view of the imposing Dachstein massif and the sun is already shining on your face in the early hours of the morning.
You have the feeling of taking your gliding steps at the foot of the mountain.
Personally, the skater style is my favorite, as you run at a faster pace. For a change, I also like to run in classic style, as it's a completely different movement.
Gentle full-body workout
The gliding technique of cross-country skiing is gentle on the hips, knees and ankles. It also boosts your cardiovascular system, metabolism and immune system! Cross-country skiing is a fountain of youth for many. If you haven't started this endurance sport yet, now is the time!
The right technique
Tips for beginners
The question usually arises at the beginning as to which technique you should start with. There are two basic techniques for cross-country skiing: Classic cross-country skiing and skating. The classic style is recommended for beginners. This allows you to get to know the trail and the equipment and slowly but surely take your first steps on the trail.
In classic style, the basic technique is the diagonal stride, which combines the legs with the hands. Another variation in classic style is the double pole, where the arms are responsible for moving forward.
The diagonal step
You've done this step many times - in fact, you do it every day! It's nothing more than moving with steps. We also use poles. Similar to Nordic walking. You push off with your right foot while at the same time pushing yourself forward with your left arm over the pole. You glide on your left ski and then push off with your left foot and right pole. It is important that you keep your balance!
The double pole thrust
With the double pole, all the power comes from the upper body and arms. The legs are parallel on the track.
By pushing off with the poles at the same time, you set yourself in motion. The tips of the poles are inserted at the level of the bindings. You can generate more power by moving forward with your upper body.
The skating technique
The skating technique is similar to the movement of inline skating or ice skating. It is used in both the biathlon and the Nordic combined. It is somewhat faster and also more challenging than the classic cross-country skiing technique.
The most important skating techniques:
- The single stroke (1/1- technique), in which a simultaneous pole push with both arms is performed with each leg kick.
- The arm swing (2/1 technique), the simultaneous two-armed pole push is only performed with every second leg kick.
- The leading arm technique is used for uphill skating. You push with the poles with each uphill step in a slightly offset, i.e. asymmetrical rhythm.
- Braking works like skiing with a plow.
The equipment
As with any sport, it's even more fun with the right equipment. Only good cross-country ski boots provide the right grip!
The difference between the individual styles is also important. With classic cross-country skis, there is a climbing aid in the middle of the ski in the form of scales or skin. The base of skating skis is completely smooth.
You can get the best advice in our local sports stores (Ski Willy, Intersport, Sport Steiner).
You should also choose the right outfit. Breathable sportswear with the following factors is very important:
- Moisture compensation
- freedom of movement
- Water and wind protection
The right trail
The choice of trails is particularly important for beginners! In the Schladming-Dachstein Adventure Region, 291 km of cross-country ski trails in various levels of difficulty (easy, medium, difficult) await you in a unique setting!
Important points to watch out for:
- Most common technique mistake: Many people don't dare to put their weight on the outside of one leg when cross-country skiing - this means you don't glide properly.
- Balance training is an important aspect! Without balance, cross-country skiing, especially the gliding phase, is all the more difficult!
- It is also important to keep your upper body still when skating.
Exercises to prepare before cross-country skiing
- Trunk training and pelvic stabilization (sit-ups, lateral sit-ups, push-ups, blank, side plank,...)
- Balance exercises - standing on one leg (straight ground, with eyes closed, uneven ground)
- coordination
- Games (tennis, soccer, golf, squash, volleyball, basketball, etc.)
- Training on roller skis (slalom, floorball, games with balls)
- Juggling, climbing
- Stretching exercises
Tips for motivation when cross-country skiing:
- Take it slow! And increase your speed step by step.
- Start with the classic technique first and only then switch to the skating style.
- Balance exercises make it easier for you to get started on the trail.
- Set yourself small goals.
- Fresh air is good for you!
- Enjoy it! And have fun 😊
