Cross Country Skiing - is winter a wonderland?

For the lucky ones who live in a four seasons climate cross country skiing is a terrific cross training activity. It's a perfect fit - often when the running trails are too sloppy or icy, or when fresh snow has just fallen we have poor running conditions but great cross country trails.

Most northern cities have a few urban park areas where the city will maintain cross country ski trails. This extends your cross country season because at the beginning of winter and towards spring trail conditions need grooming.

I'll admit I'm a cross country enthusiast. We have a big central park area that's on my way home, and if the snow is good I'll stop for a ski on my way home from work several times a week. I'll also admit that it took me years to really get into cross country. I have both traditional skis and skate skis. Traditional cross country is easier technically speaking but you are more dependent on the right trail conditions and trail grooming. Skate skiing is easy to adapt to if you can ice skate, and it's a wonderfully graceful activity!

You know, there's more to cross country skiing than just cross training. I ran across this excellent video - parts of which were filmed in my own back yard. (Well, within a few hour's drive anyway...)

Here it is, the reason we're kind of nuts about this winter sport, as told by an member of the Canadian Olympic team. This is why we live here...

And now, on to the hard core info!

Beside the Rockies, there's great X-Country Skiing in the Eastern U.S. and Canada. Hate to admit it, but you can always count on great cross country ski snow conditions down East! For instance, check out this ski information for Lake Winnipesaukee, N.H. This is a great area for year 'round cross training or vacationing!

Calories Burned

Cross country skiing is an incredible calorie burner. I'm just amazed at how many more calories I burn skiing compared to running! 800 calories an hour isn't unusual, and that's with a couple of short rest breaks. Don't forget to bring snacks if you are skiing longer than an hour.

Cross Country - It's a workout!

Cross country keeps your aerobic condition in top shape. It's not a high risk activity, but it is strenuous. Wear a heart rate monitor so you know how hard you are working and as with all exercising make sure your doctor knows what you're up to! You may think that the heart rate monitor is an affectation but it isn't.

Balancing all this strenuous stuff is the incredible feeling of being able to be outside in the winter - pretty well regardless of the temperature - and be comfortable. Once you figure out how to dress for a given temperature and wind condition you will find that the heat your body generates during exercise means you can dress very lightly for the weather. But don't stray too far from a warm spot in case you need to make an emergency stop! If you're skiing in the country take a backpack with extra clothes in case you break a ski and need to walk out.

Planning for Ski Success

Successful cross country skiing as cross training takes a bit of planning, but it's not too bad after you get organized. The big items you will need will be skis, poles, boots and some waxing supplies. You can buy new or used when it comes to most of this equipment. Check with your local cross country clubs - they will often sponsor 'ski swaps' where you can pick up great gear at discount prices! It's this kind of gear that's pretty well unique to cross country.

The good news is that everything else you'll need for cross country you will also use when you are running: socks, tights, long underwear, a light and medium fleece, nylon wind breaker, toque, and a couple pairs of gloves that you can wear in 'inner' and 'outer' layers. The principles for cross country clothes are much the same as for running: don't wear cotton and do wear layers so you can regulate your body temperature as you warm up and cool down.

Benefits of Cross Country Skiing

Benefits of cross country as a cross training activity are no impact, a full body workout, fresh air, and great aerobics! Like any aerobic workout, cross country keeps your plus elevated for an extended period of time, boosts "good" HDL cholesterol and helps control blood pressure. Cross country also has built in "interval training". You naturally work a little harder going up hills and relax a little more gliding the down slopes. The exertion and rest effect while skiing is a little more pronounced than running. If you enjoy cross country skiing your whole attitude toward winter changes!

Downsides to consider are learning to ski if you don't know how (but most northern cities have clubs offering introductory courses). Oh, and another downside is moping around with the "Nordics" in August hoping for snow! If that's the case, buy a pair of roller skis and get on the trails!

Return from Cross Country Skiing to Cross Training.

Go to Indoor Rowing Cross Training

Go to Swimming Cross Training

Go to Cycling Cross Training

Chill out and enjoy your cross country skiing! And don't forget...