Endurance alone is not enough. If you want to start the cross-country skiing season in good shape, you also need balance, strength and technique. We show you how to prepare yourself optimally for the cross-country skiing season.

The days are getting shorter and the first snow is not far away. This is already getting many athletes thinking about the cross-country skiing season. Those who have been training over the summer, for example by running or cycling, already have a solid level of endurance. But to be stable, efficient and powerful on narrow skis, you need more than just good endurance. Good balance, a strong core and targeted strength are crucial. Now in autumn is the right time to build up these skills so that you can start the new season fit and full of energy.

Balance & coordination: prerequisites for efficient gliding

Cross-country skiing requires fine balance and body control. If you want to glide well and for long distances in winter, you need to be able to stand stably on your skis. You can improve your skills with these exercises:

• Standing on one leg: stand on one leg and try to bring your knee above your toes and back again. To make this exercise more difficult, you can close your eyes or stand on uneven ground.
• Side jumps: Stand on your slightly bent left leg. Now jump sideways onto your right leg and try to maintain a secure stance. Then jump back onto your left leg and repeat a few times.

Strength: The engine for propulsion and stability

Cross-country skiing works the whole body. Strong legs, a stable core and strong shoulders and arms are particularly important. Therefore, incorporate functional strength training 2–3 times a week:

• Legs: squats, lunges, step-ups, jumps
• Core: Planking, Russian twists, side planks
• Upper body: Pull-ups, rowing, push-ups, dips, elastic band exercises

20 minutes per workout is sufficient, but try to make your workout holistic. Do lots of exercises standing up, with free weights or your own body weight. This will help you train your strength, balance and technique at the same time. 

Endurance: build on the solid foundation you laid in summer

If you walked or cycled regularly in summer, you've already done a lot of the hard work. The basic endurance you built up through regular training sessions is the perfect foundation for winter. To prepare your body for the full-body workout that cross-country skiing entails in autumn, you can vary your endurance training slightly:

• Long, gentle endurance sessions: Long training sessions of 90 minutes or more on foot or by bike also form an important basis in autumn and stabilise your basic endurance.
• Training on undulating terrain: This improves your strength endurance and simulates the change in exertion in cross-country skiing.
• Sticks as aids: To engage your whole body, you can take your trail running or classic sticks with you for running training. Skiing or step jumps engage your whole body.
• Roller skis: If you have roller skis, you can already start specific cross-country skiing training. This makes it easier to get started on snow in winter.