If you think that cross-country skiing is only for older people, you are wrong. Cross-country skiing makes everyone fit and is one of the most effective endurance sports. No matter if classic style or skating – the rhythmic movements strain muscles and cardiovascular system optimally. Cross-country skiing is not a question of age and is one of the healthiest sports around. The good thing about it is that everyone can choose the right speed and the appropriate terrain according to their own requirements. Whether fast gliding with pronounced lunges or slower skiing – depending on the cross-country technique and pole use, the effort is dosed differently.
Health benefits
- Cross-country skiing is exceedingly tolerable for the joints due to its high dynamic and low static load. Almost every single muscle of the body is required; in addition to the legs, especially the arms and torso.
- As with all endurance sports, regular training not only strengthens the muscles, but also fat deposits begin to melt.
- Blood pressure, heart rate and oxygen uptake in the blood are positively influenced.
- People with vein problems should always make sure they get enough exercise – cross-country skiing in winter is ideal.
- Cross-country skiing is relaxing – who is stressed and longs for relaxation, should try it once with ski touring. The always same rhythm of movement in a wintry, quiet landscape calms the nerves and clears the head again.
Prerequisite is the joy of cross-country skiing and sufficient basic endurance. Asthmatics must be careful: Because of the possible cold, cross-country skiing is only conditionally recommended here. You should refrain from running if you have a cold or the flu.
The right clothing and ski equipment
Clothing should protect against the cold, so it is best to have three layers:
- The layer on the skin should insulate and transport sweat away from the body, preferably through so-called functional underwear.
- The intermediate layer should be made of cotton, wool or fleece.
- The outermost layer should protect against wind and moisture, be breathable and not too tight. With adjustable ventilation openings at the wrists, neck, waist and below the knees, you can adapt well to the weather situation.
Cap and hood on the anorak and gloves should also not be missing. The gloves should preferably have a leather palm, as well as wrinkle-free and fit tightly. This will not cause blisters on the hands. For the right ski equipment, it is best to consult a specialist, as the individual requirements of the runner are important. For example, the ski equipment must be adjusted to the weight of the cross-country skier or the pole length must be adjusted to the size and type of cross-country skiing.
Do not forget: sunglasses
To protect the eyes, it is recommended to wear sunglasses that provide the relevant UV protection and at the same time protect the eyes from drafts. Attention: snow blindness – this can also be prevented by sunglasses. Snow blindness (keratoconjunctivitis photoelectrica) causes irritation of the eyes due to the strong reflection of sunlight in snow. Symptoms include painful and irritated eyes and extreme sensitivity to light. An ophthalmologist should be consulted to treat snow blindness. Usually, the condition heals within 2 to 3 days; however, permanent damage may occur.
Tips for beginners and advanced skiers
- If you want to go on the cross-country ski trail in winter, you should prepare yourself sufficiently. Cross-country skiing puts the greatest strain on the back and core muscles, so it makes sense to train these areas at least four to six weeks in advance. Well suited are other endurance sports such as walking or ski gymnastics.
- Beginners should first look for a flat route. So you can get used to running, learn the technique and risk no overload. It is even better to learn the basic techniques right away in a course – so it is avoided that wrong or unnecessary movements creep in.
- No one should start from zero to a hundred, but always warm up beforehand and stretch preferably. When stretching applies: load only as far as the pulling is still comfortable. Then hold the tension for 10 to 20 seconds, release and relax. Then stretch again.
- Recreational athletes should run according to the heart rate monitor if possible and not set the load too high. 180 minus age is the rule of thumb for the maximum pulse value. For beginners and inexperienced in the sport of cross-country skiing applies: “Go only so fast that you can still easily talk!”
