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One of the advantages of running on skis is that you can start at any age and without special physical training. The main thing is to choose the right equipment, master the running technique and remember a few practical recommendations. This is what our master class is dedicated to today.
Sports for everyone
It is useful to practice cross-country skiing at any age. The fact is that when sliding on skis, the vertebral column and joints are in a natural position and do not experience such severe loads as during normal running. At the same time, the muscles of the back, shoulder girdle, pelvis, thighs and shins are actively involved in the work. Regular training helps to strengthen them and keep them in good shape. The heart, blood vessels and the respiratory system experience a favorable effect. Cross-country skiing is also a hardening for immunity.
Equip wisely
For beginners, ordinary walking skis are optimally suited — wide, stable, with a good margin of deflection. Ski boots should be chosen one size larger. Tight shoes squeeze the blood vessels, as a result of which the feet freeze faster. Ski poles should not be higher than the level of the shoulders and not lower than the armpits. They must be equipped with strong rings in case deep snow gets in the way. Clothing for classes should be warm, light, allow air to pass well and do not restrict movement. Do not forget about a warm hat and comfortable gloves.
Breathing technique
The heart rate is the basis of the correct technique of running on skis. It is important that it does not exceed the maximum allowable indicator. A simple formula will help you find it out: subtract your age from 220. And to find out the individual indicator, multiply the resulting value by 0.6. Let’s say you are 35 years old, then the heart rate value for you will be equal to: (220 − 35) × 0,6 = 111 beats per minute. A heart rate monitor will help to control the fluctuations of the pulse. And watch your breathing yourself. Remember, the inhale is done when taking the ski poles forward, the exhale is done when bending the body.
Individual approach
There are two basic varieties of cross-country skiing techniques-skating and classic. Try both and choose the most comfortable one. When running a skate on the snow, a trace in the form of the letter V remains. Outwardly, it looks like skating on ice. Classic running is more like ordinary walking, when the body weight is gradually transferred from the heel to the toe, due to which the forward movement occurs. Please note that ski poles for skating should be 10-15 cm longer than for the classic one.
Important little things
When running on skis, keep your knees bent-it’s easier to maintain balance and not fall in different directions. Focus your attention on the track that opens up in front of you. If you look at your feet, you will quickly lose your balance. Choose tracks without sharp turns and level transitions. Proceed from your inner feelings and skills. Beginners are recommended to practice no more than twice a week. If your goal is to improve your physical performance, you can increase the number of workouts to four.
For those who are planning to engage in cross-country skiing seriously, it makes sense to take a few lessons from a professional coach. He will help you to master the running technique correctly and tell you how to avoid typical mistakes.