Cross-country skiing for beginners: tips for a good start

Interview with Rafael Ratti

Cross-country skiing was long considered outdated and something for the “older generation”. This is now changing and increasing numbers of younger people are taking to it. Is that true?

That’s absolutely true. Fifteen years ago, you’d generally encounter more older people skiing on cross-country trails at the weekend. Nowadays, you see a lot more young people and families enjoying the sport too.

Many more now, it seems. Is this also reflected in the figures?

Yes. For one, many more cross-country ski passes are being sold, and for another, numbers of members and participants in ski clubs and instructor training courses are increasing. This clearly shows the rising popularity of cross-country skiing.

What is Dario Cologna’s role in this?

Dario Cologna plays an important role because he’s given cross-country skiing a face and made it modern. Thanks to the widespread fitness trend, it's cool to be fit these days. Dario Cologna epitomises this very well. And he's a huge idol for the little ones. Before Dario Cologna, there was no one performing at this level, and you can tell.

Many people choose cross-country skiing as a form of winter training, right?

Yes, cross-country skiing has earned a certain reputation, it's “cool”. The whole community of athletes training on racing bikes in summer and uploading their training activities to Strava shift over to cross-country skiing in winter. That's obviously brilliant for us in cross-country skiing.

What’s the personal fascination for you of the sport?

There are two aspects for me. One is the social aspect. I love hitting the trails with other cross-country skiers, either as part of the training courses or with friends and my girlfriend.

The second aspect that fascinates me is the freedom. As soon as I have the skis under my feet, I can go anywhere – straight ahead, up, down, through the forest, into deep snow. It gives me a special feeling of freedom and I still remember myself as a 5-year-old putting on my cross-country skis and knowing that I can go anywhere and in any direction and make my own way back at some point.

For those who’ve never been cross-country skiing, who is the sport suitable for?

That’s the beauty of it: cross-country skiing is for everyone. Even if you just walk on the skis and don’t glide, you still get some exercise in the fresh air. What’s more, the whole family can go cross-country skiing at the same time: while the children are busy in a small fun park, the parents can do a large circuit. This way, the whole family has a great experience.

How to prepare for the cross-country ski season

• Train your core muscles: find an exercise video here.
• Balance training: slackline or exercises for stable legs.
• Endurance training: for example, cycling, jogging, Nordic walking, inline skating.

Do I need to take a cross-country skiing course?

A course is definitely worthwhile – and I’m not just saying that as head of the discipline to promote it. But if you go cross-country skiing without any preparation, it can turn out to be more daunting than fun. If you want to have fun and a good feeling right from the start, it's better to sign up for a beginners' course.

How quickly can you have fun cross-country skiing “on your own”?

This varies greatly, but on average you can learn the basic movements in one hour and can move along the track unaided, slightly up- and slightly downwards. So it doesn't take long until it's fun and enjoyable. Of course, tackling faster and steeper trails will need more practice. But you don't have to be a super-fit athlete; a little everyday exercise or basic fitness is enough.

There are two different styles of cross-country skiing – classic and skating. Who is the classic technique suitable for?

There’s no one style that’s easier. It depends on what type of person you are and your own preferences. If you’re not so familiar with snow and haven’t learned to glide on snow from other snow sports, it makes sense to start with classic. With this technique, you move the skis straight ahead, step by step, like walking. The classic technique is easy to learn and anyone can start right away, which is why it’s ideal for older people. Or after an accident, for example, when you’re not feeling stable on your feet, classic cross-country skiing is a good choice.

And what about the skating technique?

Those who can already ice skate or inline skate will find it much easier to learn skating. In terms of the training effect, skating strengthens the leg muscles more.

Choosing between classic or skating ultimately depends on each person’s type. We also notice this in the instructors’ courses. While some find skating the more natural movement, for others it’s the classic technique. It all depends on your background. It's best to try it out for yourself – you should then discover pretty soon what suits you better and is more fun.

Do you have a personal favourite?

I personally like classic best. For me, it's a movement that’s very natural and which propels the body forward with little effort. I have a better flow experience with this style. Of course, I also love skating too.

Which cross-country skiing areas in the various regions of Switzerland can you recommend?

There’s a wonderful cross-country ski trail in the Engadin between Madulain and Zernez where I used to ski a lot. I no longer live in the Engadin and have now discovered other regions of Switzerland that I appreciate just as much. The Jura region, the Gantrisch, Central Switzerland with the Eigenthal valley and many other destinations offer great trails to enjoy cross-country skiing to the full. For me, it's the smaller areas with lots of charm that I find most appealing.