Off to the trails! The expert's tips

Getting started

Young, old or anytime?

The great thing about cross-country skiing: It's never too late to start! But it's certainly easier to start at a young age because children learn the technique playfully and automate it. But the classic style is particularly suitable for older people. It's easy on the joints and the intensity can be easily controlled. A good classic technique is a fine art, but it's still suitable because skating is more difficult in terms of balance.

First steps

Course or try it yourself?

Cross-country skiing looks easier than it is. Especially when you watch top athletes who make everything look effortless with ideal technique. To learn this, I recommend a few hours of coaching at the beginning. Otherwise there is a risk of mistakes creeping in that are difficult to get rid of. I also recommend trying out skating and classic. Sometimes one discipline works better than the other.

Clothing

Nice to have or really necessary?

What you shouldn't do without are gloves, something to protect your ears and glasses. Otherwise - and this is the great thing about cross-country skiing - you don't need anything special. Freedom of movement and climate management are important. Functional underwear and a softshell jacket and pants would be ideal. But you can go jogging or running in winter, too. Cross-country skiing doesn't take much time - 30 minutes is very efficient.

Equipment

Budget or luxury model

Skis, shoes and poles are essential. These are often sold or rented as a package. The most important thing: the skis must be adjusted to size and weight. There are models suitable for two to three year old children. I recommend buying rather than renting. That way you always have the equipment to hand. The cost: 800 to around 1300 francs. It's better to buy good used equipment than new and therefore poorer quality. This equipment will last for years.

Nutrition

Before, after and on the go

First of all, you have to be aware: the body needs a lot of energy and fluids in the cold. It is advisable to start a session well nourished. On trails in less frequented areas, it is advisable to always have a bidon or even a special drinking belt with you. Ideally filled with warm and slightly sweetened tea. Bars and gels are also good to take with you in case you are out for longer than expected.

Waxing

How, how often and with what?

There are simple and good ways to wax cross-country skis yourself. A liquid wax set for beginners is available in sports shops from 45 francs. The more often you wax, the better - too much is not an option. If the ski is treated with liquid wax every now and then, waxing with hot wax is sufficient after around 300 kilometers. If the snow conditions and temperatures change significantly, you should wax again sooner.

Pitfalls & dangers

Caution is advised here

The risk of injury when cross-country skiing is low. The whole body is used - and that without impacts on the joints. But if you overestimate yourself, have neither good balance nor can you brake and still dare to go downhill quickly, you run the risk of falling. What we also see from time to time in the courses: wrist injuries from falls backwards due to carelessness. However, this is no longer the case at higher levels.