Snow presents some general challenges to trail running so why not mix in an activity designed to work perfectly in the snow. Similarly impressive distances can be covered by cross country skiers. There are countless variations of classic cross-country ski boots in circulation. Cross-country also called ski touring, nordic skiing, or skinny skiing takes you where you want to go. Runners and cross country skiers can both put together impressive displays of endurance. Marathons are the most commonly referenced long distance running event at 26.2 miles (42.16 kilometers). Skate skiing (where the skis push off at an angle) “is easier to learn and get to an intermediate level so you can go out and enjoy yourself,” he says. The V1 skate (offset) technique is similar to ice skating. You might even develop some elusive upper-body strength. Marathons are the most commonly referenced long distance running event at 26.2 miles (42.16 kilometers). Hats, leggings, backpacks, and upper wear that keeps you warm without sweating too much are all going to be needed. The uphill portion of running can be grueling, but going uphill while cross country skiing is hugely difficult. According to Scott Johnston, a coach with Uphill Athlete, all these things were making me a far better athlete and, in turn, a better runner. To that end, Johnson says, the benefits of cross-country skiing extend beyond helping your running; they can make you a better all-around athlete. Cross-Country Skiing: Cross-country skiing does more than just replace the pounding and jarring of running with a kick and glide that’s … Additionally, the balance component required for both classic and skate skiing can strengthen key core muscles and make you more injury resistant as a runner. Assuming you have at least a basic level of functional skiing skill, the time correlation between running and cross-country skiing is about the same. RELATED: Snowshoe Racing 101. Cross country skiing Ski touring Bike Alpine skiing Running Roller ski Tips & guides Go to Tips & guides. Cross-country skiing is widely practiced as a sport and recreational activity; however, some still use it as a means of transportation. You do, however, need to be ready to have your entire body engaged in the activity. In addition to cold weather athletic wear every cross country skier will need: While the above list of equipment can be daunting it really is just the beginning when it comes to cross country skiing. I haven't run since Saturday (though I intend to rectify that situation today), but I have done a lot of skiing. READ ALSO: 10 Cross Training Activities for Trail Runners | Stay Healthy Improve Times. READ ALSO: GPS Watches With The Longest Battery Life | Don’t Run Out of Juice. Regardless of your chosen activity it is proven that cross training is beneficial. Cross-country skiing can help round out runners as athletes. Running, 10 min/mile 10.0 Running, 6 min/mile 16.0 Running, 7 min/mile 14.0 Running, 8 min/mile 12.5 Running, 9 min/mile 11.0 Skiing cross country, slow 7.0 Skiing cross country, moderate 8.0 Skiing cross country, racing uphill 16.5 Listed alphabetically by category of intensity Moderate activities (3-6 METs)* METs … The Norwegian School of Sport Sciences even made note of improvements in cross country results when upper body muscular endurance training is incorporated (source). What this means is both cross county skiing and running require large loads of oxygen, which results in an increased heart rate and cardiovascular conditioning. Cross-country skiing doesn’t have the exhilaration of downhill, but it makes you work for the endorphin rush that old hands get from it. The styles range from vintage patent leather shoes designed for use with the 3-pin binding system (NN) and will most likely be found in a thrift store or at a garage sale to high-tech and high-top styles of backcountry boots that feature ankle support … For 20 years Trail Runner has committed to excellence and authenticity. February 7th, 2018. Running and cross country skiing are both fantastic core workouts. But nearly anyone off the couch, with enough years of work, can become a pretty decent runner or cyclist.”. I know…how sad! Unlike running, cross country skiing is a true seasonal sport. They are keen to take a consensual approach, listening to any interested parties. Alex Kurt But this equipment is not the same as true skiing; it is simply mimicking the movements and cardiovascular workout one gets on the trails. “You have to build back the soft tissue elasticity and lower-leg strength needed for running,” he says. As with running, cross country skiing has an entire sect of die-hards focused on moving very fast over relatively short distances. How to Get Started Cross-Country Skiing. There tend to be rental opportunities where the snow falls. Cross country skiing marathons are approximately 25 miles (40 kilometers). Cross-country skiing was invented more than 5,000 years ago by Scandinavian people who needed to cover great distances on snow. The requirement for stabilization in each activity ensures that abdominal, lumbar, oblique, and glute muscles engage and strengthen. On the surface, cross country skiing and running don’t appear to hold many similarities. Related: 3 Ways Trail Runners Can Cross Train in the Snow, Snowshoe running more exactly mimics running—albeit with a slightly altered stride to accommodate the equipment—but doesn’t cut down on impact. Translate Cross-country. CLASSIC TRACK SKIING. But, he adds, it can take a long time to master. The word “ski” even derives from the old Norwegian word “skid,” which refers to a length of split wood. Would love your thoughts, please comment. “But when you’re running, you still need them to be strong and help track your knee over the outside of your toes. “You have to ski a lot to get good at it,” Johnston says. trailrunnermag.com is completely free. Competition is governed by the International Paralympic Committee (IPC). (adsbygoogle = window.adsbygoogle || []).push({}); GPS Watches with the Longest Battery Life, 10 Cross Training Activities for Trail Runners | Stay Healthy Improve Times, GPS Watches With The Longest Battery Life | Don’t Run Out of Juice, Calories Burnt Snowshoeing vs Cross Country Skiing, 10 Cross Training Activities for Trail Runners, Best Trail Races in the U.S. | a Trail Runner’s Paradise, How Much Can Kids Carry On A Hike | Pack Smart, 8 Tips for Hiking in the Dark | Trail Safety After Dusk, Running While Sleep Deprived | Lack of Sleep and Running, Best Gifts for Outdoorsy Kids | Cultivate Adventure. Cross-country skiing can provide a great alternative to some of your running workouts. Since we’ve written about other forms of winter cross training before, how does cross-country skiing compare? Skiing requires a far greater range of motion than running, and the barrier for entry is significant. In this video we introduce you to the sport of cross-country skiing (classic style). Moving uphill at any pace in skis will require you to engage your entire body, and will result in a rapid increase in heart rate. For the last 5 days, I've been on a ski trip to Vail. Renting cross country skiing equipment is a low risk way to gain some experience on the snow to see if cross country skiing is right for you. See 13 authoritative translations of Cross-country in Spanish with example sentences, phrases and audio pronunciations. Following a good snow bridal trails may also be good trails for cross country skiing. Cross country skiing and running activities can be executed at low or high intensities and at varying duration’s; all will require increased oxygen and additional work from your heart. Nordic skiing, whether classic or skate, is one of the few activities that works both the upper and lower body, pulling and pushing every major muscle and most of the small ones too. Don’t get me wrong, you don’t need to be a body builder to be a successful cross country skier. Cross-country skiers (aka Nordic skiers) mainly rely on their own strength to move forward. The Olympics even added the Individual Sprint to its competitions in 2002. As a result uphill movement take much more effort when skiing. Paralympic cross-country skiing is one of two Nordic skiing disciplines in the Winter Paralympic Games; the other is biathlon. Ski poles are used for a reason. “Skiing is weight-bearing, looks a lot like running and cuts down on impact,” he continues. Our editorial and design team—and all of our contributors—are trail runners just like you who love the sport and want to share all the great things it has to offer. This can make some seasons less fruitful than others. “Also, most skiers run in their off-season, and most of them are pretty good at it.”, Johnston says classic Nordic skiing (think of a NordicTrack, where the skis remain parallel) is a motion that better transfers to running, with opposite arm and leg movements. For cross country skiing it can be much more difficult to locate a suitable snow covered trail. Cross country skiing marathons are approximately 25 … 50 kilometers of cross-country skiing is as hard as a half-marathon for runner, or 100 kilometers of cycling. With so much going on, cross-country skiing cranks the heart and respiration rates, exactly what the heart and lungs need to become strong and … Public park lands with large lawn areas can be ideal. “Let me put it this way,” Johnston says. Aside from the back and forth arm movements experienced while running, there isn’t much arm effort required during a run. “Both cross-country skiing training and competitions involve varied terrain and the use of different techniques, including large fluctuations in speed and a varying load on the upper and lower body,” Sandbakk said. Below are the most prominent similarities between the two activities. “You and I would never be able to train ourselves to be an NFL running back, or to play in the NBA. Cross-country skiing is a form of skiing where skiers rely on their own locomotion to move across snow-covered terrain, rather than using ski lifts or other forms of assistance. Unlike running, you get an assist on the uphill portions. Maud Hodson, who has been leading a campaign for equal cross country distances in England, told Fast Running in March: “UKA are now working towards greater gender equality in cross country running. But we can’t do it without you. Whether you have heard of cross country skiing, and you are interested in knowing more about the extreme sport, or you have never heard of cross-country skiing, but you are intrigued by it, this article is right for you! Cross country skiing and running are both aerobic activities. Snow is a prerequisite for a successful trail excursion. “Your [gluteus medius—the muscles high on the outside of your gluteus complex] gets a lot more work in the single-legged stance, so they get a lot more work skiing than running,” says Johnston. Cross Country Skiing: Cross country skiing is the act of propelling oneself forward over snow-covered terrain using repetitive arm and leg movements via the aid of ski poles and skis. Fat-tire biking can take away impact, but good cycling form doesn’t transfer much to running, and the limited range of cycling can actually decrease your overall athleticism. The individual sprint competition for for cross country skiing is 1400 meters. Johnson knows his stuff; he works with professional ultrarunners and ski mountaineers, coached four cross-country skiers who made the 2014 Olympics and has two going this year. Bernhardt says she finds that skiing improves a runner’s balance. The skating technique Skate skiing is a more recent cross-country discipline that took off in the 1980s. I’m thinking the option “running outdoors” is the best option using the built in training software. “One problem we see is that at the end of the season, skiers are very fit, but they don’t have the structural integrity to run as much as their cardiovascular system says they can. 2. And neither snowshoe running nor fat-tire biking will have the elevated cardiovascular effect of cross-country skiing. And if you are going to be skiing up a hill, even at a slight incline, you are going to be feverishly using your ski poles (and arms and chest) to make it to the top. We chatted with him to get the basics on cross-country skiing, how it benefits runners and why it just might be the best form of winter cross training out there. Simply dress appropriately, find a running trail, and start running. Compare Cross-Country Skiing to Other Forms of Winter Cross Training One huge benefit of cross-country skiing is it allows you to very nearly mimic running fitness with little to no impact, allowing you to build a huge volume of work and possibly extend your running career, Johnston says. This can be especially true for those of us living in urban environments. But, rest assured, Johnson says, you’ll dispose of any excess muscle mass fairly soon after returning to running. If you aren’t ready to make the plunge and purchase a ton of skiing gear, no worries. Finding relatively flat locations would be a good starting spot for beginners. (Johnston says cyclists are even worse athletes, on the whole, than runners.). When considering a winter skiing event, keep in mind that skiing is less tiring per mile than running or cycling. That couldn’t have felt farther from the truth. No matter how many similarities there are between running and cross country skiing they are clearly unique. The 100 meter dash comes to mind. “Skating is better if you’re going infrequently.”. Specifically because of the upper body effort required, there has been a lot of research looking into upper body strength training for cross country skiers. The most prevalent example of sprinting can be seen every four years during the Olympics, as some of the most popular events involve sprinting. Two units merged: SISOSKT201A Demonstrate basic cross country skiing skills and SISOSKT202A Demonstrate ski touring skills in a … It helps build stamina, endurance, and strengthen your running-specific muscles. “As a runner, there’s no disadvantage to cardiovascular gains.”. cross-country skiing / running cross-country adjective [not gradable] (ACROSS A COUNTRY) across the length or width of a country: After college we bought a … Lastly, Johnston notes, the strength, agility and balance that come from cross-country skiing are an aid to running in the mountains and on the trails, where terrain is variable and more muscles and athletic skills might be called upon than when you’re running on the road. But, if you've never done it, then you're not going to get as good a workout as your friend right away, because it's so technique-heavy. But if you do, you’ll find yourself with better balance, coordination and proprioception, a stronger core and improved explosiveness, all of which will improve your running. Reducing the long term focused stress of one type of repetitive movement will help maintain your longevity. Cross country skiing couldn’t be further from running in terms of arm movement; a ton of upper body strength is needed. Cross-country skiing is a very pleasant way to enjoy the great outdoors on a sunny winter’s day and see the sights with friends — all while getting a good workout. Moving uphill with cross country skis on requires a method referred to as the Herringbone Technique: Arranging your skis in a “V” shape to start, and pushing outward to propel yourself forward. Many injuries in running come from a lack of this stabilization of the femur.”. Another benefit to cross country skiing, similar to running, is the emotional lift it produces. Bridal trails are specifically good for winter trail running. Aerobics (moderate) 13 minutes Running a 9-minute mile 9 minutes Aerobics (high impact) 11 minutes Skating 20 minutes Basketball 20 minutes Skiing (cross-country) 10 minutes Bicycling (leisurely, 10-11.9 mph) 20 minutes Skiing (Snowboarding)-(downhill) 15 minutes I was thinking “other” was an option, but not tracking distance or route makes it a no-go for cross country skiing. We don’t have a paywall and you don’t have to be a member to access thousands of articles, photos and videos. So they take all this fitness and jump into regular mileage and pull up with an Achilles or shin injury a month later. One simple glance at a cross country skier would make this clear. I’m currently using Runnkeeper, that have a built inn cross country skiing option from the iPhone … Your support is critical for keeping our website free and delivering the most current news, the most in-depth stories and the best photography in the running world. You should already be at a level where you are confident about controlling your speed and direction, and have a good ‘snowplough’. Cross training also has the potential to help you improve your efforts in your primary activity. Similarly impressive distances can be covered by cross country skiers. My first time out, I was doubled over every 10 minutes in oxygen debt; my hips, glutes and adductors quickly went from on-fire to wobbly to completely numb. If you live where the seasons change you may be lucky enough to take on cross country skiing this winter. While running requires only running shoes to get moving, cross country skiing has five essential pieces of equipment that are needed. COVID-19 Vaccine And Athletic Considerations, A 12-Week Training Plan To Prepare You For Breakthroughs, New 30 for 30 Film Reveals Truths About Indigenous Runners. Yes, running uphill is also going to increase your heart rate, but you are using less of your body to move up that hill. Even if you are skiing a lot, Johnston recommends running at least two days a week through the winter to decrease the transition time once the snow melts. I had never cross-country skied, despite an extensive background in alpine. In the spring, they mountain bike and do cross-country running. In the winter, the program allows kids to cross-country ski. Image Credit: Pat Strosahl | (https://www.flickr.com/photos/pat_strosahl/) | Attribution-ShareAlike 2.0 Generic (CC BY-SA 2.0). “You need to build up a very specific strength for running that’s needed for almost nothing else, where you land on your foot with the force of several times your own body weight,” he continues. The better you prepare for a mass skiing event, the more pleasant the experience is. Yes, there is special equipment out there to help die-hard skiers hone their craft on solid ground. It should be noted that the fewer foot depressions in the snow the better your skiing experience so get out there right after the snow falls. “Doing a little maintenance running [during ski season] shortens that transition period dramatically.”. The most obvious difference separating cross country skiing and running is the required equipment. Against the odds, it seemed, I had found something that was harder than trail running. They accomplish this by pushing off with their poles and also by skating with their skis or walking and running on their skis. To see more of our Top 10 lists, click here. It also helps strengthen an athlete’s ankles and makes them more flexible. “It’s true when they say cross-country skiers have the highest VO max because, very simply, you’re using your entire body,” he says. If you are a runner in a climate that experiences season change I would strongly recommend spending some time this winter on skis. 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