Favorite Workout: XC Skiing for Runners
by GRP trail runner Britta Clark
Ski season is here, and so is some excellent early-season snow for those of us in the East. For many runners, fall races are wrapping up, and the focus is shifting toward winter cross-training. Before turning mostly to running, I was a cross-country skier in college, and I still regularly use cross-country skiing to supplement my running training. Here are a few tips for runners who are aiming to integrate skiing into their winter training, as well as a few of my favorite workouts:
If you are a newer skier, I recommend mixing in some uphill workouts: 5–6 × 3 minutes hard uphill, with ~2 minutes rest. Uphill work lets you get your heart rate high without worrying as much about balance and form.
If you’re a newer skier, I also recommend taking a lesson or two. It can be hard to push yourself on skis without good form.
If you’re a more advanced athlete, skiing can be a great way to try out “double threshold” workouts. For example, here is something I might try this year:
Morning run: 4 × 8 minutes at tempo effort. Keep this a truly moderate effort.
Evening ski: 6 × 3 minutes at a slightly higher effort than the morning but still not “hard,” with 2–3 minutes easy between.
This workout will allow me to accumulate more time at higher heart rates without the injury risk that doing two running sessions in a day would pose.Classic skiing is probably closer to running in terms of technique, but skating especially builds lateral hip strength, which is something many runners (myself included!) struggle with. Skating with no poles can help develop this strength, which for me has translated into avoiding early-season running injuries.
Runners often think in terms of distance, but for your ski workouts, think in terms of time: snow conditions can really change how far you go.
If you’re able, invest in good boots, especially for skate skiing. Stable boots can be a game changer, especially for newer skiers. They make it easier to balance and feel in control.
Finally, have fun with it! I find that incorporating skiing into my winter training helps me feel more mentally refreshed and excited about ramping up the running in the spring. Hope to see you out there.