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How to start skiing? At the very beginning of your skiing adventure, the most important thing will be to know the basic running techniques, the ability to work with poles and the selection of the right equipment. Learn how to start skiing with a video guide for beginner skiers prepared by instructor Łukasz Kacprzak from the Cross Country Skiing Society.

How to start skiing ? Although the first steps in cross-country skiing are difficult for beginners, the instructor's watchful eye, knowledge of the basic running techniques and the knowledge of what mistakes to avoid, will allow you to quickly master the art of cross-country skiing. You will also need to be understanding about your first failures and be eager to try again.

Familiarize yourself with the advice for people who are just starting their adventure with cross-country skis. Łukasz Kacprzak, an expert from the Biegówki Ski Society, talks about the rules of the training.

How to choose cross-country skis?

Cross-country skiing should start with choosing the right equipment, and above all - the skis themselves. We select them based on the table, taking into account your body weight and height. Sellers in specialized stores will easily help you buy the right equipment, but usually amateurs are recommended cross-country skis 10-15 cm longer than the height of a given person, and in the case of professional cross-country skis - 20 cm longer. There is also a relationship: if the ski is wider, it should be shorter, and if the ski is narrower, then longer.

You don't have your own cross-country skis? Take advantage of the equipment rental in the Julinek Amusement Park. Enjoy the white madness in the vicinity of Kampinos!

Which sticks to choose?

The length of a cross-country ski stick should be between the armpit and the corpus cavernosum, so that when you take the stick in your hand, the arm and forearm bent at the elbow freely form a right angle. As in the case of skis, a specialist will help you choose poles, choosing them according to your height and style (in the case of beginners - classic).

How to choose cross-country skiing shoes?

Cross-country shoes should, above all, be comfortable, durable and waterproof. Those for classic skiing, i.e. for beginners, are usually heavierfrom those to more difficult skating, but this is not necessarily their disadvantage - inexperienced runners feel more confident and warmer in them.

Watch the video for basic techniques in cross-country skiing:

Cross-country skiing technique: stepless and one-step

To be able to go cross-country skiing, first you need to know the steps you won't be able to do without.

Bezkrok (push)is the first of them. The step is that… we don't take any steps. We try to bounce with the poles only, without lifting the skis from the ground. The muscles of the abdomen, back and shoulders work during the stepless training.

After you have mastered the step, go toone-step , a move in which there is one stick thrust per step. In order to master it as well as possible, it is worth practicing the so-called scooter: stand on one ski, take the ski off with the other leg and bounce with your leg without a ski, try to ride one leg as long as possible.

Cross country skiing technique: alternating step

The next step to master in cross-country skiing is alternating step , which is distinguished by the fact that, as the name suggests, we work alternately with our arms and legs. When bouncing off the ground with one ski, the center of gravity should be in the center of the front foot, i.e. the one that is on the ground at the moment. Then we will easily stick the stick and tear the other foot off the snow, lifting it back, and after returning to the ground - shifting the center of gravity onto it. The leg moves in an alternating step in three stages: kick, swing and slide.

Cross-country skiing technique: running step

Cross-country skiing cannot be done without therunning step , which we will master when we learn to perform the previous two movements. The running step from the alternating cork is distinguished by a stronger and more precise lifting of the leg back. Initially, it is best to practice it, like the previous ones, on an area without a track, under the supervision of an instructor.

How to work with poles while skiing?

The technique of cross-country skiing, in addition to mastering the basic steps, also requires working with poles. The most common mistake made by beginners is placing poles too wide to the sides. Meanwhile, they should be placed parallel to the body, close to it. The way of sticking the stick into the ground also needs to be mastered. The "spear", i.e. throwing the stick forward, which does not work properly after such a throw, is incorrect. The stick should be driven into the snow at an angle of 70 degrees in the area of ​​the shoe or slightly behind it on a slope.If we work properly with poles, we feel on cross-country skiing as if we were walking: we slide a bit, we do not sink in the snow, and the skis themselves lift us.

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Winter sports